Obstacle mud runner issue 3

ONE RUN IS NEVER ENOUGH! issue 03

Photo: Claudio Jardim - mybibnumber

Anyone can do it

Press Up Challenge P10 Va Va Voom P19 Judgement Day Review P34 Races 路 Health 路 Clothing & Kit 路 Footwear 路 News...

....................

STUDY

KICK START A NEW CAREER AS A FITNESS INSTRUCTOR! SPORTS MASSAGE THERAPY DIPLOMA LEVEL 3 GYM INSTRUCTOR PERSONAL TRAINER DIPLOMA

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WHAT ARE YOU WAITING FOR?

FEEDBACK:

5 STARS ALL THE WAY!

Karina Grimes Hoka Flyer, Obstacle Racer, Muddy Racer and Team Fortitude Fitness

“I have done two courses through body aid and I can't recommend them enough.

The course tutors are amazingly helpful and their knowledge is outstanding.

They are very passionate about teaching and the fitness industry, always on hand to answer emails fast and sort any questions or issues I had. I have another course booked already and plan to do plenty more with them!!”

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NOW IS THE BEST TIME TO START A CAREER THAT YOU WILL LOVE! 0845 340 0167

BodyAidSolutions.co.uk 16 Station Road, Gedney Hill, Spalding PE12 0NP

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issue 3

CONTENTS & COMMENTS

CONTENTS

EDITOR’S WORD

14 News: What’s new 18 Clothing: Let’s talk bra’s 10 Health: 30 Press-Up Challenge 12 Health: Sebamed Tried and Tested 14 Health: Stress 16 Race: Reduce Injury Risk 17 Footwear: Brooks Glycerin 14 Reviewed 19 Health: Love Life & Lust 20 Nutrition: Recipe – No Cooking involved 22 Race: Motivation 24 Race: OCRWC [P]review 25 Race: Entry – Save the £1s 26 Race: New OCRA Rules 27 Race: Technique – Jacob’s Ladder 28 Race: The Humble Haribo 30 Health: Age is Just a Number 32 Race: 5 Training Essentials 33 Health: Listen to Your Body 34 Race: Judgement Day Review 36 Health: Injuries – Cramp 38 Interview: Why I Run 40 Charity: Living with FoxG1 42 Clothing: Compressport Review 43 Race: Key Race Dates

Wow, all sorts has happened since we last met.

Issue 3 is filled with top tips on some of our favourites, a tasty recipe that is sure to get you back in the kitchen for more, even better tips on getting a bit more va va voom in the bedroom and so much more.

For those suffering from the Blue Mountain blues there is a sneak preview of what’s to come in the next issue. A trip down memory lane for some but also perhaps something to look forward to in the future for others.

Also, this time around, join us for another challenge, it’s push up challenge time. Are you brave enough to do it and let us follow you? Perhaps you’ll inspire others to join in too in fact, rope in the whole family. Everyone can have a go.

We’d love to hear from you.

Tell us your stories. Tell us why you run, or not. This magazine isn’t just for you lot, but for your friends too. So, once you’re done with this magazine, offer it to a friend. It might just be the thing they are missing in their life and they may decide to join you.

Obstacle Mud Runner Magazine Editor – Donna Jenner-Hall 07730 252228 • donna@obstaclemudrunner.co.uk

Publisher – Martin Hall 07824 552116 • martin@obstaclemudrunner.co.uk Contributing Editors – Doug Spence • Emz Watts • Sam Winkworth Jennie Gough • Dan Fernandes • Toby Evans Terry Matthews

WHY NOT SUBSCRIBE TO ENSURE YOU GET YOUR COPY AS SOON AS IT’S PUBLISHED.

You’ll find more information on the website and details how to enter competitions too. Visit www.obstaclemudrunner. co.uk and subscribe for your FREE copy.

Any questions, you know where to find me.

Donna – Editor

Go to www.obstaclemudrunner.co.uk and click SUBSCRIBE.

Obstacle Mud Runner is a freely distributed publication across the UK. Contributing Editors opinions expressed within Obstacle Mud Runner Magazine are not necessarily those of the Publishers. Obstacle Mud Runner Magazine accept no responsibility for those comments.

No part of the publication may be produced without prior permission from Obstacle Mud Runner magazine. © 2016 Obstacle Mud Runner Magazine.

Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN. • Company number 10136265

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For Elite Atheletes to Fun Runners

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NEWS: TOP PICKS races/footwear/clothing/nutrition/gossip

Suunto Spartan Sport multisport GPS watch Suunto Spartan Sport – a strong and sleek multisport watch for athletes.

Handmade, water resistant to 100 metres and has an extremely durable colour touch screen with great visibility and glass fibre reinforced polyamide casing. SPARTAN sport comes with a battery life of 10h (in full power mode) 16h (power save mode) and 10 days in time mode.

An added feature of route navigation and digital compass to guide athletes through new terrain, heatmaps for more than 15 sports are just 2 of the features present with this watch. Heatmaps find popular tracks or you can create your own route with the help of topographic maps or download new routes to personalise your watch.

It comes with 80 preset sports modes, specific modes such as interval training, obstacle race training, even treadmill.

The Smart Sensor measures accurate heart rate, calories, Peak Training Effect and recovery time.

Training insights allow you to keep up-to-date on your personal bests according to each sport. Peerto-peer coaching allows you to invite your coach to access your Movescount training diary to see all your history and create training plans based on this information, all downloaded to your watch.

We challenge you to not be impressed. Oh and did we mention it looks brilliant too. (RRP £399 with HR.) www.suunto.com/spartan

FREE STUFF! The quick & simple solution for carrying your Dryrobe when you’re not wearing it.

Water resistant and with a zip front pocket, it’s the perfect solution to keeping your Dryrobe all wrapped up.

Order your dryrobe at www.dryrobe.com and enter the code OMRFREEBAG at the checkout to receive a free drawstring bag when ordering. Worth £10. www.dryrobe.com

Cloudster Designed for all types of runners looking for a comfortable all round running shoe. A running shoe that adjusts to the runner’s foot and not the other way around. Perfect to start and have fun.

(RRP £80.00) www.on-running.com

OCR Training

Save the date….

Sports Care Revolution.

Who wants FREE entry Dan is a registered Osteopath who graduated from the European school of Osteopathy. to ROCKSOLID Race?

ROCKSOLID Race are offering 2 spaces for their event in Exeter, March 2017.

For your chance to win simply fill in the blank.

We offer 5k, 10k & 20k options, new obstacles, FREE HOT_________ email answers to info@obstaclemudrunner.co.uk Closing date for entry is January 13th 2017.

GOOD LUCK.

4

He utilises different modalities of Osteopathy (cranial, visceral, structural and dry needling). He has particular interest in sports injury and rehab. Treating from top elite level athletes to the smallest of babies. He likes to involve his patients in their own recovery from the initial consultation.

He is a keen, dedicated and diligent professional who utilises good interpersonal skills and communicative abilities to build positive and lasting relationships with patients and colleagues.

Whilst taking his Master degree in Osteopathy he was able to pursue other qualifications: Sport massage therapist and Kinesio taping application. Within this time frame he created Sports Care Revolution, and joining as main practitioner at obstacle course running (OCR) events like Spartan and the amazing team of Beginners 2 Runners where every individual is pushed at their own pace to best achieve their goals.

Based in Maidstone, he is ready to help you.

Contact sportscarerevolution@gmail.com or Call us at 07527 868293

For Elite Atheletes to Fun Runners

Cliff Lakes OCR training offers the complete simulated OCR experience within an hour and 15 training session. Covering all aspects of a mud run including cold water acclimatisation, guidance on obstacles and trails runs. Cliff Lakes OCR also offer team building days as well as having a Lake Side Cafe, Shop and fully Licensed Bar/Clubhouse Contact details are paul@ocr.training or for more info visit www.clifflakes.org Tamworth, B78 2DL. . .

obstaclemudrunner.co.uk

NEWS: TOP PICKS races/footwear/clothing/nutrition/gossip

Giveaway time We’ve teamed up with Legacy to be able to give you the chance to win a tracksuit and t-shirt of your choice worth £80 absolutely FREE! All you have to do it email us at info@obstaclemudrunner.co.uk give us your name and you’ll be entered into the hat.

It’s that simple. Good Luck.

Entry closes 16th December 2016. www.legacysportswear.co.uk

CitiBrix Eat Natural Eat natural wanted to create a fabulous new bar especially for the “active ones” amongst us.

Eat natural “Protein packed” is a simple, delicious, crunchy combination of peanuts, coconut, soya crispies, honey and decadent dark chocolate chunks for a bit of a treat. Like all Eat Natural bars, it’s pretty much made by hand at our Makery in Essex and just as you’ve come to expect, contains NO artificial flavours, colours or preservatives. It’s gluten free too and suitable for vegetarians. www.eatnatural.co.uk

Designed to overcome the problem of carrying both gym/swim and work kit.

The CityBrix adds convenience for commuter by splitting into two sections to allow easy access to both ‘work’ and ‘play’ compartments. It stores tablets / laptops (12” comfortably) and paperwork safely, but it also features a robust, water-resistant compartment to keep a full sports kit and water bottle separate, and ready to use at any time. The play section of the bag has a 10-litre capacity and is lined with tarpaulin for water resistance while the upper ‘work’ compartment features 9.2L of open storage and a fur-lined protective compartment for a tablet.

CityBrix – Quite simply, the only commuter bag for work and play. (RRP £89) www.kitbrix.co.uk No Fuss, Just Organized Kit.

Mountain Fuel

Race 2 Recover

Mountain Fuel is a balanced sports nutrition system designed to provide the body with the nutrition and energy to cope with any type of physical activity.

The Mountain Fuel system provides sustained energy and recovery whilst also providing the vitamins, amino acids and minerals your body needs to perform at its best, taking the guesswork out of your fuelling needs.

From Night Fuel, Morning Fuel, Xtreme energy Fuel and Recovery Fuel, this 4-part system is designed to be used in conjunction with each other, however you can use any of the products individually depending on your exercise regime, intensity and duration.

For more info see www.mountainfuel.co.uk

More Mile R2R Compression Socks compress your shin and calf to reduce fatigue and aid performance and recovery.

With the facility to support the shin and calf when out running, reducing muscle fatigue and injury with a moisture management system to ensure that you are comfortable for the full duration of your run. The More Mile R2R Compression Cushioned Socks offers far more than any rival can begin to try and offer. You’ll soon ask yourself why you didn’t take advantage of this a long time ago?

(RRP £9.99 but special online offer currently £6.95) www.startfitness.co.uk

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NEWS: TOP PICKS races/footwear/clothing/nutrition/gossip

Bed & Breakfast in style

Special Autumn Promotion FREE KitBrix RunCap (£15 RRP) with every purchase over £50 Simply place the RunCap in the basket along with your other items and use code ‘MYRUNCAP’ in the coupon box on checkout to receive your unisex RunCap while stocks last!

No fuss, just organized kit. www.kitbrix.co.uk

Like getting your monies worth?

Come and join us for 6 hours of Full On Bootcamp Fun! – Sunday 12th Feb 2017.

You can expect a wide range of exercises and activities ranging from Individual Performances, Team Fitness Challenges and a range of Cryptic Puzzles to get the most out of your body and mind.

Believe me when I say this really is a day not to be missed! Over the 6 hours you can expect to be pushed to the absolute max.

Limited to just 50 tickets so that we can maximise quality, book now via the link on our Facebook page.

Hope to see you there! www.theptbarn.co.uk

Hilton London Gatwick are offering a great deal for those wishing to stay nearby during the OCR UK Championships weekend 17th – 21st November 2016 only.

Comfy beds and an energy booster breakfast.

From £89 per night you’ll get an upgraded deluxe room PLUS full English breakfast worth £33.95 for FREE. Book via http://bit.ly/HiltonOMR2016 or phone 01293 518 080 and use IWIN16 promo code.

Now if that’s not great race prep, I don’t know what is.

London.gatwick@hilton.com Hilton Gatwick, South Terminal RH6 0LL.

Mac’s Gourmet Hot Dogs – Redefining Your Standard Hot Dog! Mac’s is a street food vendor who specialise in Gourmet Hot Dogs.

Their most popular hot dogs include The Carolina (our award winning pork sausage topped with 10 hour slow cooked pulled pork, BBQ sauce, sour cream and crispy chipsticks). The Curry Dog (our classing pork sausage topped with thick homemade Punjaban curry sauce, coriander, crushed poppadum’s and mint yogurt). The Peking Duck Dog (an aromatic duck sausage topped with cucumber, spring onions and rich hoisin sauce).

The Gringo (a peri peri pork sausage topped with Mac’s homemade salsa, guacamole, sour cream and jack cheese.) The Mac Dog (our classic pork sausage topped with homemade Mac n Cheese, crispy onions and BBQ sauce). The Skinny Dog (under 400 calories – peri peri chicken sausage topped with rocket leaves, red pepper relish and served in a soft granary roll).

All served in a freshly baked poppy seed roll – collected from our local bakery the morning of each event. All our produce is sourced locally.

Vegetarian and gluten free options available.

Book now for your next function.

Contact us for more information. info@macsgourmethotdogs.co.uk

GET A STE FINISH LIN STAY AT H

Never far from the bar!

Climb On Bar is a completely pure (chemical free), powerful skin nourishing and first aid product to be applied to burns, cuts, scrapes, rashes, cracked cuticles and heels, nappy rash, abrasions, poison ivy...all skin issues. Climb On is simply the MOST powerful skin repair recipe on the market. We’re certain you will feel the same way. Climb On was formulated for and is used by OCR enthusiasts and climbers all over the world. If it works for them, we’re sure it will work for you, too! (RRP £6.25) www.climbers-shop.com

A comfy bed, an energy-booster b

That is what you need for the race a 6

For Elite Atheletes to Fun Runners

Connected to theobstaclemudrunner.co.uk Gatwick Airport S network via M23 / M25; Pippingford

CLOTHING: TRIED & TESTED Isn’t it time you expanded your bra wardrobe?

Let’s talk bra’s Last month Brooks let me try 2 of theirs.

Now, I don’t have a very generous pair but we all have to look after them right?

We definitely want them to stay somewhere in the region they are supposed to be. Therefore, it’s imperative we do our utmost to take care of them, after all, once they’ve gone downhill there’s no getting them back up again.

I tried and tested these 2.

Fiona and UpLift.

I have to say I’m delighted with both.

More than

40% of

women don’t wear a sports bra when exercising

Fiona, is a runners’ favourite and now one of mine too. Comfort and support are second to none. I often compromise one or the other or choose one that looks good but forever pinches, slips or just doesn’t control the bounce, but hey, at least it looks nice, right? Err, no. I would actually rather it look bad but look after my assets as best a bra can.

With Fiona, you can have it all. Her moulded cups are very lightweight with a slight stretch. She holds a really nice natural shape without making me look completely flat chested. She has a standard hook and loop fitting at the back which is softly padded and is adjustable. Not only that, Fiona also has adjustable straps at the front which provides even more of a custom fit. RRP £36.00

Moving on to UpLift.

Engineered specifically for C/D cupped women, this gorgeously comfortable cross-back bra elevates everything and maintains maximum shape and modesty. It is extremely lightweight, even when wet and has perforated, contoured cups. With a DriLayer Adapt bottom band it self adjusts for a personalised fit. J hook back closure was a little fiddly at first but once I’ve done it a couple of times it’s as easy as putting on any other bra. RRP £36.00 Both come in a fantastic variety of colours and tick all my boxes. They both sit very highly on my scores and I wouldn’t hesitate to recommend either.

Of those that do

80%

are wearing the wrong bra size

If you missed last months feature on bras then check our website www.obstaclemudrunner.co.uk For more information on the best bra for you visit www.brooksrunning.com

25%

of women don’t work out as hard as they could because of breast bounce.

Isn’t it time you expanded your bra wardrobe?

Women’s Bra measurements (inches) XS S M L XL Bust 30-32 32-34 34-36 37-39 40-42

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For Elite Atheletes to Fun Runners

Different activities = different bra

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RACE: TRAINING advertorial

Body Aid Founded in 2010. Our mission or aim is simply to deliver personal trainer courses and sports massage courses that will help raise standards through out the health and fitness industry by giving our students the skills and confidence to offer a high level of professional service throughout Peterborough, Milton Keynes and Leeds.

All of the courses that we deliver are accredited

by Active IQ, being nationally recognised and accredited. Your qualifications are recognised by employers and allow access onto the register of exercise professionals (REPs). With a dedicated team of leading experts in the industry, having a huge emphasis on a personal touch. All of our courses have personal tutors allocated to you, who

you can contact throughout your studies when away from our training facility. All courses are delivered through blended learning. With a mixture of distance learning and practical workshop days.

At Body Aid Solutions our priority is to train & develop all our students. From current fitness professionals who are looking to enhance and develop their skills, to people looking for a new challenge, it important we make sure you re ready for industry and not just trained to pass a course.

Our courses are built to suit you.

Want to know more on how to launch your career in the fitness industry or if you’re looking to develop your skills within your profession, contact us today.

Call us on 0845 340 0167, email us on info@body-aid.co.uk. or find us at http://www.bodyaidsolutions.co.uk

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17 11

HEALTH: TRIED & TESTED Donna Jenner-Hall: Editor

Sebamed is put to the test There’s only one thing I love more than a bargain, and that’s a freebie.

When I was offered the chance to try and test these products I have to be honest I was a little hesitant.

Changing what I put on my face and body is not something I like nor tend to do. I have quite sensitive skin and any upset to my normal skincare routine could have resulted in a horrendous outbreak of spots which would have deemed me housebound until it’s cleared up. That or a very large hat to hide under.

However, reassured that the pH balanced products would NOT have any side effects put me at ease a little and I proceeded with caution. Turns out this caution was totally unnecessary as I had no negative side effects from it whatsoever. What I did see though was an improvement in my skins appearance. I used the soap bar on my face, it felt like I was washing with nature. It didn’t leave a squeaky feeling on my hands or face as my other soap which shall remain nameless did.

... the smell reminds me of babies and I’d happily use it on any of mine...

I have used it every day since and had almost zero spots at all. Possibly the first time in years since I’ve had that. So that was a huge tick from my point of view. As a result of my new clear complexion I felt more confident whilst out and about instead of trying to hide what has felt in the past like Mount Vesuvius trying to erupt from my chin! The bar has lasted well over a month already.

The liquid body wash, a similar experience. A little goes a long way and I love how fresh it smells. Its aroma is really pleasant, not strong, not offensive, just natural smelling. Sometimes I’d wash twice in the shower, not because I needed to but because I like how it makes me feel. Put your hands up if you’ve done the same, go on, I know I’m not alone.

Everyday Shampoo. I don’t wash my hair everyday and with this you don’t actually need to either.

Being soap and alkali free made me wonder what is actually put into other shampoos and whether this would do the job just as well as my old favourite.

Again, I didn’t need to use as much as I thought

and it did the job just as well. I was a little happier knowing that the product I was putting on my hair was kinder to my hair than my regular shampoo.

I have quite thick and fluffy hair so I normally shampoo twice after getting down and dirty in the mud on race days and I did so with this also.

Followed by my normal conditioner my hair felt as clean as it could probably ever be. 200ml bottle has lasted very well.

The moisturizing body lotion has to be my favourite, least not because I love how my body feels after use.

Soft and touchable, not greasy or oily. It absorbs quickly into the skin and left me feeling really smooth and supple. The smell reminds me of babies and I’d happily use it on any one of mine. (Although mine are technically not babies anymore – the 16 year old may have a thing or 2 to say) Regular exposure to the elements had left my skin feeling dry, dehydrated and probably a little malnourished. You know when your skin is so dry you feel you may crack?? Maybe that’s the mud, maybe that’s the cold. I don’t know. What I do know is that I have seen and felt an improvement since using Sebamed pH5.5 The science bit – The pH5.5 value supports the function of the biological acid mantle.

To me, that is how nature intended it to be.

Overall, I’m really happy with all of these products. They seem to last well and do exactly the job they are supposed to do. I actually have nothing remotely critical that I could say. It seems they really are as well balanced as they claim to be.

For more information or to buy your Sebamed products please visit www.sebamed.co.uk.

Get 35% off using code MUD35 12

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Official partner of

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HEALTH: STRESS #22pushupchallenge

HAVE

YOU

The latest challenge to sweep the country is the 22 for 22.

That’s 22 push ups for 22 days.

What is it?

It’s an anxiety disorder caused by a distressing event that someone has been part of or witnessed.

History.

The condition was officially recognised in 1980 as a mental health condition but there is documentation to show that it was recognised in the First World War by soldiers who developed shell shock.

Anyone can suffer from PTSD not just ex service men and women.

?

DONE

The significance of the number 22 is that it reflects the shocking number of ex service men and women who commit suicide EVERY day as a result of PTSD. (Post Traumatic Stress Disorder)

YOUR 22

As a sufferer you may often relive the ordeal though flashbacks, nightmares as well as experience a whole host of other symptoms and feelings. All of which can leave you feeling quite isolated and vulnerable.

of. There is a stigma attached to mental health and many of us will shy away from acceptance of the condition. The truth is, we all have times when we feel frightened, down or stressed but for those who are plagued by an ordeal that just won’t go away by itself you must seek help. Your mental health will improve with help and if necessary medication.

Symptoms are often severe and have a significant impact on the sufferer and often their families too.

It’s not exactly clear why some develop it and others don’t. Two people may witness or experience the same ordeal but that doesn’t mean both will suffer.

Treatment.

Medication – this will depend of the severity of your condition, and will vary from person to person.

We are all unique and respond differently to one another.

Feelings of distress may not emerge immediately; it may be some time after an event that you develop emotional or physical reactions. It’s normal for anyone who has had a bad experience to go over the ordeal in their head but the feelings and emotions that accompany this normally subside over time, depending on the severity of the experience.

Time – is a healer and you may just be kept an eye on with the advice to get in touch should you feel you are getting worse.

PTSD may be diagnosed if problems persist for more than a month or are extreme.

When to get help.

It’s normal to experience confusion and upset after a traumatic event and for most these feelings will disperse naturally. If after 4 weeks you are still suffering you should visit your GP. They can refer you to a mental health specialist for assessment and treatment. Many people will steer away from the label “mental health” and call it “well-being” or “emotional health” but it’s nothing to be ashamed

Psychotherapy – It may help by talking to a professional about your experience. Treatment may vary. One session might be enough or you could need help for years. There’s no limit.

These are the 3 main suggestions but there may be other courses of treatment depending on individual circumstances.

Donate.

To donate £5 to Combat Stress please text PTSD22 to 70004

You must do what is best for you. Don’t ever feel it’s too late to get help. There is help out there and you are not alone.

If you need help or know someone who does please urge them to see their GP. For more information you can visit www.mind.org or www.combatstress.org.uk

Let’s raise even more awareness. We want to see your 22.

14

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ADVERT REAPER Donna

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15

RACE: TECHNIQUE significantly reduce the risk of injury

Warm up, cool down How important is it really?

Well, I’d say VERY. When we exercise our muscles demand more oxygen.

Warming up our body is the foundation for us to perform at our best so is in fact highly important.

Increasing the oxygen and blood flow to our muscles not only helps us loosen up but our heart rate rises too as does our body temperature. (About 40 degrees is optimum).

A good warm up should last around

10-15 minutes...

How many times have you got to the gym or got out the car thinking “it’s a bit chilly” and within 10-20 minutes of exercise you don’t feel the cold at all?

Not only this but we significantly reduce the risk of injury too by having warmed up our muscles before we start.

A good warm up should last around 10-15 minutes and your main work out should follow as soon as possible. By all means have a quick sip, catch your breath but be ready to go as soon as you can. The benefits are lost after 30 minutes of inactivity so you’d have to do it all over again.

Bear in mind 3 things when you plan your warm up.

1 Does it raise your heart rate? You need to get that blood pumping so it can supply the muscles with oxygen.

...make sure you are warming up the parts of the body that are going to be doing the work

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2 Have you stretched? When you exercise, your muscles contract. Stretching them out means you can increase the range of motion from your joints.

3 Does your warm up directly relate to your main workout? There’s zero point in doing a lower body warm up if your main set is an upper body workout.

Make sure you are warming up the parts of the body that are going to be doing the work.

Now you are warm you are free to do the main part of your workout. Do whatever makes you happy.

Yes, you might be able to burn calories faster if you do HIIT but if you don’t enjoy it where’s the satisfaction? If a long slow run is your thing, then take to the hills. If smashing out some weights is what puts a smile on your face, then keep smiling and lift those dumbbells. Do whatever you want to do. The simple fact is, it’s better than doing nothing

For Elite Atheletes to Fun Runners

so don’t compare your training to others, it is ok to concentrate entirely on yourself totally guilt free.

You’ve finished! How great do you feel now? You’re hot, you’re sweaty, you’ve worked hard. It’s time to cool those muscles and that body down. It is equally important as the warmup and should not be overlooked. You should be cooling down after EVERY workout as well as post race. Whether you’ve run, walked or crawled a 5k, 10k or 20k, the body still needs to cool down gradually and those muscles need to be stretched again or the dreaded DOMS (Delayed Onset of Muscle Soreness) will be far worse than if you don’t.

The purpose of cooling down properly is to allow the heart rate to return to normal, gradually. It is similar to the warm up but in reverse. Reducing the supply of oxygen to the muscles, cooling down and stretching aids in the dissipation of lactic acid and will help circulate blood and oxygen to the muscles, restoring them to the condition they were in before you started exercise. (Well almost)

Fear not, the beer will still be cold in 10 minutes!

A simple jog or walk to decrease the heart rate and some static stretching should be adequate. Hold each stretch for 10 seconds, your muscles will begin to relax and realign muscle fibres.

Sports massage can be used as a warm up and cool down technique. A short massage to warm the muscles up can help to stretch muscles and get the blood pumping and can give you time to prepare mentally, especially if competing. Exercise should be carried out as soon as possible after or the effects will have worn off. It should also not be a soothing and relaxing massage as this can lower your heart rate and relax the body too much to perform at your optimum.

A post exercise massage will be beneficial to restore the muscles to their pre exercise state and will help remove waste build up. This can be as soothing as you wish, after all, the hard work is done...

...and you deserve a little TLC... obstaclemudrunner.co.uk

FOOTWEAR: REVIEW running makes good things happen

Brooks Glycerin 14 Let me start by saying I’m relatively new to Brooks so had a completely open mind about these, a blank canvas if you like.

Brooks believe...

Upon reviewing these I firmly believe they have earned their space on my shelf.

they still have that lovely new, soft, bouncy feel even after a good 100 miles in them.

Glycerin 14’s are NOT a trail shoe but we don’t live in our rough rugged toothed friends all the time do we?

In fact, I have most recently, probably spent more time road or treadmill running and training in the gym than I have on the trails.

The tongue is semi stitched in so they give a seamless feel but have that bit of give so I don’t feel restricted. Because of this clever manufacturing they feel almost bespoke to me or at least as close as it would be to a personal fit as they mould more around each individual’s shape and size.

Running is the best, most addictive sport the world has ever known.

It fuels confidence and optimism.

It makes you feel better about yourself.

It can change everything.

The Glycerin 14’s, a neutral running shoe which seems to glide me through my run in supreme comfort. They provide a huge amount of cushioning, (perfect for my plates of meat) nothing but immense comfort from the moment I put a foot in them and

The midsole cushioning adapts to every stride and pressure zones evenly disperse impact away from the body protecting my joints while I run from the very moment my heel strikes right through to my toe off.

My runs are nothing but pleasurable and I wouldn’t hesitate to buy a second pair. They come in a great selection of funky colours, you could even mix and match them! Who says you can’t eh?

At a RRP of £130.00 I’d say they are worth every penny. What are you waiting for?

Brooks believe...

No matter your speed, style or where you start, you end up in a happier place when you run.

Whatever you’re doing, wherever you are, when you run you break free of things that hold you back. You discover your path to truth and joy.

After all, there is no such thing as too many pairs of shoes. www.Brooksrunning.com

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17

ALL TERRAIN

INOV-8.COM For Elite Atheletes to Fun Runners

HEALTH & NUTRITION

Does it seem like a long time since there was anything going on between the sheets

Has your love life lost its lust?

other than sleep?

How to get more

va-va-voom in the bedroom

Modern life can leave us stressed and exhausted. Lack of sleep, little children, big children, long working hours, even longer hours training for the next run – it’s no wonder lack of sex is a real and common issue affecting relationships up and down the muddy country.

So if you feel like your libido has evaporated and you’re wondering what you can do to fire it up maybe the kitchen is the best place to start! (In more ways than one!) Research has shown that certain foods or nutrients may help boost libido and support a healthy sex life. Here are some of my top tips for foods and lifestyle that can make your sex life sizzle NOT fizzle.

Have more…

Almonds: These wonder nuts contain zinc, selenium, and vitamin E, all important for sexual health and reproduction. Research suggests a healthy daily intake to be 30-40g of raw nuts (approx. 20-25 almonds) Zinc: this important mineral is required for the production of testosterone and other sex hormones.

The zinc content of the prostate gland and sperm is higher than in any other tissues in the body.

Although testosterone is typically associated with men, it’s an important hormone for the ladies too.

Foods that are high in zinc include oysters and other seafood such as crab and lobster, pumpkin seeds, beef, spinach and nuts.

Potassium: Sodium can diminish blood flow to our organs. Counteract this by increasing your intake of foods that are high in potassium such as bananas, sweet potatoes and green leafy vegetables.

Chocolate: Good news! Chocolate increases serotonin and dopamine levels, both of which are hormones that make us feel happy and help lower stress levels.

Green tea: Rich in compounds called catechins which help promote blood flow. Green tea also contains L-Theanine, a mineral that has been shown to increase the level of dopamine in the body, making us feel happier and hopefully hornier!

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Oily Fish: Essential Fatty Acids are the building blocks for the production of sex hormones and also help the body store the vitamins that keep us sexually active and full of desire. Omega 3 also helps increase blood flow which is important for your sex organs. Omega-3 fatty acids are found in fish such as salmon, sardines, trout, mackerel, herring and fresh tuna.

Sleep: it may seem macho to burn the candle at both ends but lack of sleep lowers testosterone and elevate cortisol levels and thus reduces libido and interest in sex.

Sun: Vitamin D deficiency can cause low estrogen in women, which means low sex drive and can also cause low testosterone in men. So you tend to feel more frisky when it’s sunny outside!

Remember that ultimately, making

Have less…

good food choices,

Alcohol: A glass of wine can make you feel relaxed and less inhibited but too much alcohol dampens sexual desire and decreases arousal and sensitivity as well as increasing fatigue.

exercising and taking

Soy: Large quantities of soy products can disrupt your hormone levels due to its estrogenic properties.

Studies have indicated that too much tofu, soy milk, soy sauce, or other non-fermented soy products can lower testosterone levels and sperm count.

you’ll look better,

Food or drink in plastic: Avoid or at least minimize your exposure to the harmful toxins in plastics that can mess with hormone production and function.

Don’t microwave food in plastic containers and use stainless steel bottle or BPA-free plastic containers.

the muddy course

Stress: When we’re stressed our body releases adrenaline and cortisol which can interfere with your body’s hormone levels and lead to low libido.

Stress can also cause constriction of blood vessels thus negatively affecting blood flow to your nether regions. Less stress = more sex!

care of yourself will ramp up your love life because

feel sexier and be more confident. So enjoy getting out on

during the day and soon you’ll be having more fun in the bedroom at night.

Jennie Gough jenniegough.com

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19

HEALTH & NUTRITION No cooking involved – apart from the boiled egg!

Recipe Serves 1

Mixed Greens, Avocado and Smoked Salmon Salad Recipe from The Obstacle Racers Cookbook, written by Sam Winkworth, Race Director – The Dirty Rotten Scramble.

Ingredients 1/2 large avocado 50g smoked salmon 1 boiled egg 2 tomato 2 handfuls of fresh spinach 2 handfuls of lambs lettuce ½ orange and ½ yellow pepper 1 small garlic clove ½ small onion 1 tbsp extra virgin olive oil ½ tbsp of apple cider vinegar

Method

Freshly squeezed juice of ½ lime

1 Gently wash and drain the lambs lettuce and spinach and put into your serving bowl or plate.

Optional: Himalayan crystal salt or Celtic sea salt

2 Chop the pepper, add to the bowl and gently mix.

3 Cube the avocado, onion and tomato and place on top of your salad leaves.

4 Stir the olive oil, apple cider vinegar, finely chopped garlic and lime juice together in a smaller bowl.

5 ¼ the boiled egg and add that and the smoked salmon to your avocado salad.

6 Pour on the the dressing and season to taste with Himalayan sea salt if required.

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RACE: MOTIVATION always take a positive action from every race

Your goal We each have the same goal, even if it’s a different goal. Bear with me here.

We all start at the same point and finish at the same point but it’s what we achieve and obtain in between that matters the most.

You probably discover more about yourself at these times

Some run for fun, some race for time. Some want that top 3 spot, others couldn’t care less if they are the last over the line. The fact that we all travel the same course is a journey we all share together.

I would like to think that you take away from any race, an awful lot more than you started off with.

For those who are “funpetitive” you will gain an experience you’ll never forget, laughter, happiness, enjoyment, companionship, togetherness, sweat and hard graft, achievements you probably thought were not possible, overcome fears, discover new ones, face heights, climbs, submersions… whatever it is, you will go away having learnt something or in the very least, gained a few friends along the way.

For those who are “racepetitive” you may be a seasoned OCR’r but you never stop learning. You probably discover a lot more about yourself at these times than you do anywhere else. With only your own thoughts to get lost in, it’s often a time of great reflection and your “me time” develops a whole new meaning.

Not just this but you’ll look back at your performance and if you’re totally honest with yourself you can

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dissect parts of your race that you could improve upon. Whether that’s your speed over an obstacle, those few moments when you hesitated when you should have just ‘gone for it’, the uphill struggle where your legs just said “no”, the moment you realised you couldn’t hang on any more… there is no doubt an entire ‘to-do’ list that result from each race which you promise yourself you’ll improve for next time. Ultimately, no matter where you placed, there is always a positive action to take way from each and every race. Rather than criticise your performance at any part where you feel you could have perhaps been better, make a mental note to yourself and dedicate some time, seek some help, rally up some buddy’s and attack the issue head on. Nothing will miraculously change overnight but if you persist and work hard, things will change, if you want them to.

So, I slightly detoured off the beaten trail there, my point is, each and every one of you has a goal. There is no right or wrong. There will be differences in what we can improve upon whether that is to run faster, to get up hills, to carry the log further, to get all the way across the monkey bars next time, to be faster or to frankly not care about any of the above because it was about being out with friends in the fresh air, battling what nature put in our path… no matter what your personal goal, we all have a goal and that is to honestly be the best version of ‘YOU’.

Ultimately, no matter where you placed, there is always a positive action to take away

Run YOUR own race. YOUR way. obstaclemudrunner.co.uk

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RACE: [P]REVIEW OCRWC gallery

Conduct your business Here’s a sneak peek at some of the obstacles Team UK were up against in Canada last month. Next issue will feature a full review from one of Team UK’s finest at the OCR World Championships 2016.

ADVERT

Images: Chosen Photography

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RACE : ENTRY one run is never enough

Reward your runs

R

PUT

E

IN A JAR

EVERY TIME

N

YOU RUN 

H

END

E

OF THE

MONTH

BOOK YOUR RACE 

?

OCR? 

WANT TO DO MORE

MORAL OF THE STORY

E

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RACE: OCRA UK RULES UK Championships. 19th November 2016

We can’t wait but hold up, what’s this?

New Rules...

OCRA UK announced recently the new rules that will come into effect immediately so therefore apply to this year’s championships in November.

Held at the beautiful setting that is Pippingford Park, if you have qualified, you are lucky enough to be pipping yourself against the best the country has, for a potential podium spot.

So, here are the rules and rules are NOT made to be broken! n Firstly, ALL obstacles are mandatory and you must genuinely attempt each of them. There will be officials who will decide whether your attempt was genuine or not so I suggest giving it your all. n You will be issued with TWO wristbands.

If an obstacle is NOT completed, 1 will be cut off.

However, you may continue and still be in with a chance of a podium place. (depending on how many go on to complete with 2 in tact) If you do not complete another obstacle, you will lose the other wristband but may continue to finish the race and still claim your t-shirt and medal as do ALL finishers.

If you finish with BOTH wristbands you will place higher than everybody even if a 1 wristband holder finishes quicker than you.

If a no wristband holder finishes before a 1 wristband holder then the 1 wristband holder still places higher and so on. n However, as you approach the finish line, there is also a 1 wristband holder penalty lane.

As it stands, the distance of this penalty loop is unknown and will likely entail some kind of lift, carry or drag during this penalty loop. This has been introduced to deter anyone who thinks they are better off not spending time completing an obstacle and trying to be tactical over the speed in which they can do the distance.

We spoke to Mark Leinster at OCRA UK, he said: “The decision to change the current system was not made lightly. With a high failure rate at the inaugural UK championships last year, and in particular a high failure rate in women, we see this new and improved Mark Leinster, system a much fairer way of nurturing and growing our athletes within the sport but at the same time not CEO, OCRA UK detracting from the top athletes who will be rewarded for being able to complete every challenge.”

We wish all our athletes the very best of luck in the upcoming event. We hope training has been going well, keep safe and enjoy every moment.

For more information visit www.ocrauk.org.uk

Tell us what you think of these new rules. info@obstaclemudrunner.co.uk Photo © Pippingford Park. www.pippingford.co.uk

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RACE: TECHNIQUE The Beard at Dirty Dozen Races tutorial

Jacob’s Ladder In this session we are looking at Jacob’s Ladder (caving/rope ladders).

In particular, the ones that are not tethered to the ground. Why is this important?

Well, untethered, they will swing around as you climb them which means you need to pay more attention and work harder on your body position!

F

F START

Photos: Louise Dean www.louisedean.photography

What does that all mean?

It means get small! Get as close to the ladder as you can and load as much on your feet as possible (the best place is mid sole so you don’t stress your calves unnecessarily) and try to relax your hands. Clearly you need to hold on enough not to fall off but you don’t need to grip the granny out of it if you load your weight onto your feet.

H

H On most obstacles, you’ll hear me bang the drum about keeping your arms straight in order to preserve the limited amount of strength we have available to us but with caving ladders (ones that aren’t tethered) that all goes out the window as it’s all about getting our centre of mass (which is just below our belly button) inside the system. What I mean by that is getting your centre of mass as close to the hanging point of the ladder once you are on it (when you are not on it, the hang point is directly below the anchor point but when you are hanging on it, you move it away from you).

“ Don’t lean back and don’t load the arms!”

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So...

then

H Keeping your head in is key, the more it hangs back, the more you will load your arms which will cause early fatigue.

This means keeping your chin as close to the ladder as possible as you look up, you should find that every rung (horizontal bar) is the same distance apart so once you get into a rhythm, you don’t really need to look any more.

H Now it is time to drive up with the legs and use your hands and arms to keep you in and upright. Alternating hands and feet work really well (like you were going up a set of stairs).

For the way down, simply do the same but in reverse, stay in, load the feet and try to relax the hands. You should find that your feet automatically find the rungs so try to trust them. Getting into a rhythm on the way down is just as important as on the way up. It is natural to be slower on the way down, accept this, don’t rush it.

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For more tutorials from The Beard at Dirty Dozen Races, check out www.dirtydozenraces. com/master-classes

F

DONE

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RACE: SUPPORT More than just a fluorescent jacket...

What’s really behind the humble HARIBO? Well, essentially, for us muddy bunch it’s a grateful vision of a fluorescent jacket adorned by a member of our community who has generously given up their time to stand in a field for hours on end shouting light abuse and words of encouragement.

all know deep down that harsh decisions have to be made, if it’s the right one.

A volunteers’ day, on average starts at around 6am if not earlier (depending on distance to travel) and sometimes even camped out the night before. Often arriving on site for 7.30/8.00am, it’s an early start.

Briefings done and responsibilities delegated, our willing volunteers are trundled off to where they will be stationed for the remainder of the day.

A bite to eat as and when you can, a quick drink here and there, a wee visit to the ladies/gents in the shape of a bush or tree that may protect a little bit of your dignity or spend the rest of the day with your legs crossed.

As a volunteer, depending on where you are placed and the distance of the course, it could be up to 2-3 hours before you see a single soul. The trees don’t even answer back!

The sight of a runner who appreciates your very existence let alone a Haribo or 2 is a welcome one after what can be a lonely time spent standing in, more often than not, that lovely, gooey brown stuff we all love so much. Yes, that’s right, MUD. Sometimes award winning mud, who’d have thought it eh? Up to your ankles in the stuff just to help others, because you want to and because you can.

If you’re lucky enough to be positioned by an obstacle you can pass some of the time monkeying around on that until the seriousness of your responsibilities kick in.

Ultimately, although you are there on a voluntary basis, it is your “job” to encourage and support your runners along and advise them safely over your section, whatever that may be.

In the unlikely event your obstacle becomes unsafe, use your common sense, take responsibility and SHUT IT DOWN. Act immediately before it’s too late.

Radio through your actions (if you have one) but do not hesitate, you could put runners at risk and no one wants that. You won’t get in trouble for making the right decision and as disappointing as it can be, we

So, back to a volunteers’ day and it literally can be that, ALL day!

Runner after runner, cheer after cheer, clap after clap, well done and more well done’s. You’re doing great, keep going, hello handsome (just kidding) woohoo, 1st lady, not much further, fantastic effort, great job, you’re near the end, that’s 1k done, be careful, hold on tight, do your best, brilliant try, job well done, you make that look easy, it’s really ok to miss it if you feel you can’t do it, it’s your race and you’re here to enjoy yourself... The quotes can go on and on but my point is that not every person is the same, we are all individual and will approach an obstacle in many different ways and with different levels of ability and attitude. It is a relentless task but one which is extremely rewarding, or so I think.

If only 1 person benefits from your input, that’s still 1 persons’ day you made better and that’s a job well done in my eyes.

The humble offering of a Haribo or 2 is a simple one but to someone whose energy levels are depleting, is just about getting by on co pilot or is losing the will to carry on, you may have, just may have, made their day.

Let’s also remember that those generous bods who do provide goodies in the mud, do so at their own cost.

It is of course not mandatory for a volunteer to provide anything but good spirit but for those who do, it’s an added bonus for those who need it.

So, next time you’re out on course, lets remember a little thank you to our volunteers. Not only to those who provide sweets but to those who give up their time for YOU.

We all know their true value. Without volunteers – THERE IS NO RACE. Now would someone please get me a cup of tea?

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HEALTH: OUTLOOK we don’t have to get old

Age is just a number How old would you be if you didn’t know how old you were?

By PT Emz Watts

This question popped in to my daily thoughts recently as I completed an online form.

I was asked to tick the box for my age category, and was mortified when I had to tick the 41-50 years!

How did that happen??

This led me to try to convince myself positively that although I may have graced this earth for 41 years, I certainly didn’t feel 41. Regularly running around in mud, as an athletic, energetic, vibrant.... grandmother.....oh dear, and that’s the point it all went downhill!

When a teenager talks about old people, they’re referring to me!! You see, I realised I fall in to the age category of ‘old enough to know better, but young enough to not care!’ None of us can avoid getting older, but it doesn’t mean we have to get old!

Age is, after all, just a number; an amount of time we have been a breathing, living entity.... it certainly doesn’t define who we are as people! And this got me thinking.

My national insurance number, is just a number, my bank account number, is just a number, my telephone number, is just a number, although they are all important to me, none of them have any bearing of who I am as a person!

I recently read a colleagues study she had performed on two 30-year-old females, both with young families, from similar backgrounds, doing similar jobs. But on paper, these two women, could not be more different!

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The first leads a healthy, active lifestyle, participating in sporting activities, has a well balanced nutritional intake, brimming with positivity, happy in her skin, and making her health and fitness a priority as she knows the importance it has on her and her family.

The second is the polar opposite: underweight, fuelling on caffeine and nicotine, suffering from a range of lifestyle based medical conditions, desperately depressed and so unhappy with her appearance it’s starting to cause concern for her mental state.

If they were both asked anonymously to tick their age category boxes, both would tick the 30-35 category, and this is my point... nothing more than a number!

Modern day lifestyles don’t

When we are young adults, we are blessed with the athleticism and energy to take on the roles of our forefathers, as nature intended, but modern day lifestyles don’t require us to hunt or nurture the pack.

As young adults, we are all blessed with boundless vitality… and this is when our crucial decisions are made!

require us to hunt or nurture the pack as we did millions of years ago

If we chose to take a path that involves bad lifestyle choices we put in to place the building blocks for a fast track pass to old age, degenerative practices that place our bodies under extreme stresses to which it will only respond in a negative way.

But, if the right choices are made at this early stage of adult life, a very different person will emerge!

This change doesn’t have to happen in our younger years, we can make the choice to change our path

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HEALTH: OUTLOOK

for a more positive route at any point in our lives!

I’ve witnessed people in their 50’s and 60’s out on an Obstacle Race course and have slowed my pace and take the time to speak to them!

They are old age rebels, breaking the mould and generally being super cool!

And I’m so glad I did!

They are not driven by the prospect of a podium place, they are not out there to achieve a best time, they are there because they want to be, they are there because they enjoy it and they are there because they are doing something that society said they shouldn’t be... they are the old age rebels, breaking the mould and generally being super cool!

My 85-year-old grandmother certainly fits this description, dressing in designer clothing, indulging in facelifts and firmly stating that her age will not dictate how rebellious she can be!

Who set the rules that state we shouldn’t have a tattoo of our grandchildren’s names when we’re 60?

Who said that only the youngsters should feel the unadulterated thrill of playing in the mud?

I’ve been described as many things; bubbly, nutty, pocket rocket, Tasmanian devil and Dynamo! Yes, I’m small and yes I have super crazy energy levels and yes, I travel through each day, traversing each activity and project at a million miles per hour! I even speak fast (much to the amusement of my grandmother who can’t understand a word I say, but still listens with intent enjoyment, or so I think!)

I certainly don’t feel 41 and rightly or wrongly, I certainly don’t act it!

Ask any person what they imagine when you say the word grandmother and they will likely describe grey hairs, wrinkles, dentures and a house coat!

So when I tell people I am a grandmother, I am no longer surprised by their reactions, which range from over animated ‘No Way!’ to stunned silences complete with mouth gawping facial expressions!

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Do I feel like a grandmother....yes, of course! There is no feeling better than holding my grandson.

But do I feel like a ‘grandmother’? Hell no!

I’ve never felt more alive, I’ve never felt better in my skin and I have never felt more challenged and inspired to improve who I am as a person!

We have to work faster, we have to train harder, we have to fight against the inevitable changes that growing older brings.

But that drives us even more!

Yes, we may have less energy now than we had in our youths, but this only makes us more determined to push that bit more. Yes, our joints creak and they groan, but this reminds us to be thankful for the years of dedicated service our body has provided us.

Yes, we have gained a few wrinkles, but each one was created by a chapter in our life story. And yes, our heads may be adorned with a few more grey hairs, but each one was earned as we have travelled a road, rich in experience.

Time stands still for no one, and in truth, it only gets harder as we get older!

In my lounge, there hangs a picture of my partner and me. Our faces fresh, young and full of excitement, as we waited to see what life had in store for us.

In my lounge stands two very different people now, still my partner and me. Our faces a little more weathered and older, but they are faces that have mellowed and matured together, and are still full of the excitement of what the future holds for us!

Growing older is an inevitable course we all hopefully have the pleasure to endure, but it needn’t be a bad thing. After all, age is just a number, it doesn’t define us.

So, what have I learned, from this journey?....I don’t care how old I may be, I will always want to play in the mud and my age category box will just be a number, one that states that my age is inappropriate for my behaviour!

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RACE: TRAINING

5

whether it’s your first or 51st run!

Five Essentials If you are running Obstacle Course Races there are five essential training exercises you should subscribe to.

Mark Hoban is a fitness expert for the WOLF Run wild running event, a unique combination of three kinds of off-road running: mud runs, trail and obstacle runs.

Obstacle course racing throws up a number of different challenges, whether you are running wild through the woods, taking on obstacles, swimming through lakes or dashing through open fields, you’ll be left aching in places you didn’t know it was possible to ache! With that in mind, if you’re planning to take on an OCR, failure to prepare could leave you well and truly stuck in the mud!

As the head trainer of the Wolf Run’s warm up team, I’ve put together my top five exercises to maximise your potential and get through a gruelling event, whether it is your first or 51st run!

Exercise 1: Walking Lunges – Walking lunges focus on the key muscles and joints involved when running, strengthening them to help you jump over obstacles.

Stand with your feet together and take a long step forward with either your left or right foot. Bend the front knee to 90 degrees and the back knee until it almost touches the floor, making sure the movement is slow and controlled to ensure glute activation occurs.

Exercise 2: Bear Crawls – During an OCR you will certainly be getting down on all fours, crawling and clambering through mud and bushes. Bear crawls are a great way to get the core muscles stronger and conditioned for these obstacles. Lower your body so that you are balancing on your hands and toes.

Start with your right knee forward and bent so that it just touches the right elbow. Place the left arm out forwards with a straight left leg trailing behind. Crawl across the floor between two challenging points, keeping the body as low to the floor as possible. Turn around and repeat back to the starting point.

Exercise 3: Ice Skaters – Ice skaters are ideal for improving ankle stability in preparation for uneven ground and changes of direction. Balancing on one foot, jump sideways as far as you can onto the other foot, crossing the other leg behind to target the glutes and make sure you control the landing.

Jump back across in the opposite direction doing the same and repeat for a set time or for a set number of repetitions.

Exercise 4: Pull-ups – Many OCR’s have some sort of pull up obstacle, usually in the form of monkey bars. This is one of the hardest obstacle course race challenges. Pull-ups can be performed in the gym, in a park or in the garden. Start with one or two pullups or as many as you can do and then rest. Keep repeating for as many sets as you desire. If you can only do one pull-up at a time, progress will appear slow but keep trying, as one will definitely become two, two will become three etc.

Exercise 5: Hill Running – Hill running can be performed outside or in the gym on a treadmill.

It is a Fartlek based exercise that will mimic your run experience as the intensity, terrain and pace of the run will vary. On the treadmill, choose a hill or a random program and run at a pace you feel comfortable with and for a testing length of time.

Outside, find a route that contains hills or steps.

Remember, for results to improve you will need to progressively overload your workouts by working that little bit harder each time. Good luck!

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HEALTH don’t ignore your body

Unsinkable “But this ship can’t sink” ... “It’s made of IRON Sir I can assure you it can...”

One of my favourite lines from the movie Titanic was when it hit the iceberg, and the passengers were still utterly utterly convinced that it wasn’t going to sink.

Because the ship was billed as “the unsinkable” as a result, everyone truly believed that it wasn’t going to sink. They were in denial.

It’s a bit like how people are with their health.

Even though their body sends them out REGULAR warning signs like: • Tiredness • Bloatedness • Feeling Rundown • Aches & Pains • Poor sleep • Weight gain • Skin issues • Digestive problems…

They’re STILL convinced that they’re okay and carry on. They too, are in denial just like the people on the Titanic were.

One of the reasons why people are in “denial” is because they haven’t found the right approach for themselves yet.

Reality check If you feed your body with the wrong fuel and you choose to ignore the warning signs, then don’t be surprised if your health starts to suffer.

They’re not really in denial as such, they’re just lost, and simply need a bit of guidance. They already know what they need to do they’re just not doing it.

They already have the answers they’re just struggling to apply it.

One of the biggest tips I can give you is to get yourself more accountable.

Whether it’s with a friend, family member, spouse, trainer, or nutritionist, get someone to help you apply what you already know and to help you become accountable with your exercise & food habits.

Someone to justify your actions to.

After all, if you HAD to submit a food and exercise diary to someone do you think you’d get results then?

Of course you would!

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Speaking of food diaries, I’m a big fan.

Countless studies show that those who write down what they eat or take photos of their meals on a regular basis are far more likely to achieve success than those who don’t. Other than keeping you accountable, here are some other benefits to keeping a food diary: Limits over eating: Keeping a food diary and recording everything that goes into your mouth can eliminate or reduce mindless eating so you can become more aware of portion sizes and calorie control.

Identifies nutritional deficiencies: A food diary can also be useful in detecting any nutritional deficiencies you may have from your diet. For example, if you’re craving sugar (or really hungry!) around mid afternoon or late on in the evening, then it’s very likely that you didn’t get your last meal quite right and may need to be more balanced.

Bad habit friends: When I’m working with a clients’ nutrition I usually, at first, get them into the habit of writing down the time of day, where they are, and who they are with, every time they eat. Certain friends, family or co-workers ‘could’ be causing them to over eat.

Helps to identify boredom eating: Identifying emotions every time you eat can be useful also. You could be eating because you’re bored or stressed rather than because you’re actually hungry. Every time you eat, decide if it’s because you’re stressed or are you actually physically hungry. I’ll give you a clue, if you’ve had a good nutritious meal an hour or 2 ago, then it won’t be because you’re hungry.

Retrains your subconscious mind: keeping a food diary over time can help develop healthy long lasting habits which means subconsciously that you don’t feel like you’re on “a diet”, a “diet” feels like you’re going to start something and finish something whereas developing healthy habits one by one means you’re playing the long term game with your nutrition.

If you need any help or would like to know more about being accountable with your diet & fitness, feel free to contact me and we can discuss a strategy that works best for you.

Sam “iceberg...right ahead” Winkworth, Race Director – Dirty Rotten Scramble. www.thedirtyrottenscramble.co.uk

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RACE: REVIEW there was a familiar sense of organisation...

Judgement Day 18k Pippingford Park Just 1 week after attending the OCR World Championship, for me this race was just about getting out there and stretching the legs. However, after a week of total rest (other than recovering from jetlag) rather than feeling fresh I felt lethargic, heavy and unprepared.

My mind set on this particular day was just to get round, in a half reasonable time, taking the time to enjoy the beautiful surroundings and remind myself of all the things I love about OCR. I’d booked this race back in December 2015 and had been looking forward to it ever since, up until now I was a JD virgin having only marshalled for them previously. There was a familiar sense of organisation, professionalism and all round brilliance which I have now witnessed from both sides of the fence. The team all appear to know their roles and are exactly that, a team, working together.

To summarise some pre race points briefly…

Getting there was a simple, the postcode they advised led me straight to the location and a huge banner on the main road meant I couldn’t possibly miss the entrance.

Car park – a doddle and right next to the event village so no need for bag drop. Always a bonus knowing there is 1 less queue to stand in.

Toilets – positioned between the car park and event village and plenty of them.

Registration – straight forward, an excellent team who know the procedure like the back of their hands. (well done ladies, and all looking gorgeous too) Event village – small but buzzing and ticked all the boxes. A food vendor, OCRA tent (this was a qualifying race after all) MC and pumping tunes, The Coffee Bike, Sports Care Revolution offering pre race taping and post race massages, medal engravers and FREE key drop.

All that surrounded by some key obstacles meant it was not only a runners’ race but a spectator and family friendly affair too.

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Photo: My Bib Number

The Race.

Having attached my “unlucky for some” number 13 from my race pack, timing chip on, keys handed in, I was ready to go!!

Challenge 1 was to scale the wall to even get into the starting corral but with excitement building I was keen to get going. After a good stretch to break up the pack it was straight into the water. It was a mere 3 degrees when I left home this morning and things hadn’t changed much in the last couple of hours.

With very little sunlight getting through the trees I wasn’t expecting a warm dip.

More water (no warmer I might add) and a bucket carry uphill got the blood pumping

The trenches were fun. Nice and muddy, not too deep but enough of an obstacle to slow you in your tracks slightly. Slipping and sliding adds to the fun factor and so the camaraderie began. Heading back towards the event village to tackle the monkey bars was next before crawling under the truck and disappearing back out again. More water (no warmer I might add) and a bucket carry uphill got the blood pumping before heading back onto the trails to the tyre hoist and a fairly challenging one at that I’d say. Down hill through the trees guided you to the slackline over the water. Once safely on the other side, a quick skirt around the edge then saw you back in the cold and wet, a wade at first then a short swim to the waterfall with ropes to assist your ascent.

Up and over and onwards to the 8ft wall and through wall. A touch more of the wet stuff again and a cargo net climb up and over the bridge then a drop into water and swim across the lake. I also now know never to call a kayak a canoe! Thank you Mr Water

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RACE: REVIEW ...professionalism and all round brilliance

recline walls: – all excellent obstacles and perfectly spaced to break up any monotonous distances. The Irish Kiss was interesting for me. I tried the elegant flip over backwards which I’d seen in the promo video’s but the reality was a total flop, a struggle and a clamber over the top all done with the elegance of a hippopotamus.

Photo: My Bib Number

... it was almost dragging me along, not the other way round but I wasn’t complaining

Photos: My Bib Number

Safety Man. Sandbag carry followed that, up, up and up or at least that’s how it felt, an over waist wade through the pond with the thick, icky, sticky muddy bottom that you sunk into at least knee deep (that’s how I felt anyway) was a struggle without the use of your arms to balance you and there was no way I was dropping my sandbag in the water or it would still be there now. After dumping off the sandbag I felt relieved to ditch the excess load.

A good stretch of downhill running now until you reach the 5ft walls and another kilometre later the 7ft decline walls. Scaling these with ease I felt strong and was thoroughly enjoying every element of the race so far. A simple drag with a chain and a solid lump of concrete was fun just to break up the run, mine had a mind of it’s own and managed to turn on its side and go rolling past me to the finish point, it was almost dragging me along, not the other way round but I wasn’t complaining. Shortly after that I was plunged into darkness upon entering the tunnel.

The JD boys weren’t wrong in saying it was dark.

I literally couldn’t see a thing!! Further on was the rope up and over the bridge. So nice to see a new use of the expanse terrain and natural obstacles in Pippingford Park. I’ve run these trails many many times but still saw parts I’ve never seen before.

Heading back towards the event village fills my head with a false sense of elation. Part of me thinks I’m almost done, the music is getting louder, I’m heading towards the finish. The actual intelligent part of my brain looks at my watch and sees I’m only approximately 12k into this 18k race so I know full well I’m not even nearly done yet.

The Rope climb is a good challenging height and the cheers from spectators just drives you on to do your best. With that in the bag and then the hang tough rings done with relative ease, it’s a quick gather your thoughts, dig a little deeper moment and head back out away from the village for the final stretch.

Ninja steps across the brow of the hill are a sweet and welcome new addition. 6ft incline wall, quarry,

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Deano rig saw many a failure and in hindsight I’m sure I would have conquered it but I was on a mission to finish now after rolling my ankle I just wanted to get to the end. I took the penalty run quite gladly and continued. The keg carry was quite pleasant whilst downhill where I thought “this isn’t so bad” amazing how quickly that thought turned when there was the slight incline going back up where I swear it increased in weight! Fatigue was well and truly hitting me now. Finally, the end is in sight, just 2 more obstacles to go. The 30m rope traverse. This one excited me from the minute I saw it in the event village that morning. Such brilliant use of the digger to have it anchor one end of it. Starting with a climb up the wall then the “on top” technique I thought I’d be over it in no time. By half way I was exhausted so the encouraging marshals shouted for me to drop under the rope and traverse it walking the hands and feet over one another, with Adam Luck there counting down how many arm reaches I had left until I touched the wall, I literally had no strength left but felt absolutely delighted to have reached the end.

The keg carry was quite pleasant whilst downhill where I thought “this isn’t so bad”

Photo: My Bib Number

Just the ninja rings to go but with another roll of the same ankle in literally the last 5 steps my sensible head kicked in and with the UK Championship looming I made the decision to not put myself at risk of falling or landing awkwardly so again, I took the penalty lap but did so gladly and crossed that finish line with joy and relief. Totally exhausted, probably slightly delirious and in need of new legs I was glad to have finished. The hills are an absolute beast, the 2016 home to the UK Championship is one of absolute perfection with the terrain being a challenge in itself. I can’t wait to see what the JD team have in store for us then.

Seems like my number 13 wasn’t so unlucky after all.

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HEALTH: INJURIES ask the expert

Frozen in action?

We’ve all been there – CRAMP.

Meet our Sports Injury Specialist.

Dan Fernandes, (DO, M. Ost) Sports Care Revolution

You know the feeling, you’ve been running strong, or in some cases plodding for a while, legs have been doing some heaving, some climbing, some running, some more plodding, probably even some crawling but you’re still giving it your best shot.

and stretching after exercise or a gentle stretch before going to bed will be beneficial. Stretching will make the muscles and tendons more flexible therefore reducing the possibility of spontaneous muscle contraction.

You’re nearly finished, just a few more obstacles to go and BOOM, it hits you like a bus.

Not consuming caffeine and not smoking can also help avoid cramps.

CRAMP!

Drinking the recommended daily amount of water will keep you hydrated.

Academic • Integrated Masters Degree in Osteopathy (M.Ost) • Diploma in Osteopathy (D.O.) Specialties & Certifications • Medical Acupuncture (Dry Needling) • Kinesiology Taping Certified • Gait analysis and functional movement • Sports Injury rehabilitation sportscarerevolution@gmail.com @sportscarerev

You’re now absolutely stuck solid, unable to move, muscles are doing some kind of spasm dance until someone comes to your rescue and manually tells your foot to point the other way. Phew, that was horrible. None of us enjoy cramp but do we understand what causes it?

Dan Fernandes, tells us the science bit.

Leg cramps are a common symptom amongst active and non-active individuals of the population.

It can be an extremely painful sensation that affects many muscles but more commonly the hamstring, calf or foot. It is associated with sudden muscle contraction or a group of muscles that occurs during or after strenuous exercise.

It is ordinarily caused by over working the muscles, not warming up adequately or going too fast too quick.

Another highly likely reason is low levels of Potassium, often caused by dehydration. Those who consume the recommended daily amount of water would be less likely to suffer. Potassium is an important mineral in our body which helps maintain the heart function and fluid balance. It regulates the blood pressure and maintains healthy bones.

Medication is another likely trigger and can be a side effect of Statins.

Pregnancy is also a common cause but less likely to be the reason on an Obstacle Race course.

Liver disease is another source that sits high on the list so if in doubt, check it out.

How to prevent muscle cramp?

Cramp can only be avoided if it occurs for preventable reasons. A good warm up before exercise

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Some older people may suffer from cramps during the sleep period, this is known as Nocturnal leg cramps. There is a distinct difference between this and restless legs syndrome.

Nocturnal leg cramps Very similar to normal leg cramps which occur while awake but instead occur at night during periods of inactivity. They can also affect the calf’s, thighs or feet muscles, symptoms lasting from several seconds up to several minutes. Unfortunately, it can cause a post effect of muscle soreness after the cramp goes away.

Nocturnal leg cramps are common in adults, generally in the over 50’s, but that’s not to say it can’t affect all ages, even children.

Nocturnal leg cramps are associated with some medical conditions as well as pregnancy and have also been linked to: • Sitting for long periods of time • Over-exertion of the muscles • Standing or working on concrete floors • Sitting improperly If you are taking any of following medications (intravenous iron sucrose, conjugated estrogens, raloxifene, naproxen, and teriparatide) and you are having leg cramps at night make sure you contact your GP. These are strongly associated with leg cramps.

Drugs.com and evidence based medicine has shown that Quinine is no longer recommended to treat leg cramps and it is severely restricted and may cause serious and life-threatening bleeding problems.

If in any doubt, seek advice from an expert. obstaclemudrunner.co.uk

MUD FEST THE UK’S PREMIER OCR FESTIVAL

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INTERVIEW Rebuilding for the better

Why I run Well for any story you need a beginning. This is mine.

In 2014 my life was normal. I had a wife, sons, stepsons and a home. Sadly, all was not rosy. As with all marriages there are ups and downs but such is the way life is. Whilst we were in a low point, my boss at work decided that he’d enter us into a Super Sprint Triathlon at Hever Castle. I chose the run leg as I really don’t like cycling or swimming.

I dislocated my shoulder and had to

During this time, I became surplus to requirements at home. I went from having everything to sleeping on my best mate’s couch. To say it was a bit of a shock is an understatement.

So, I did what many others do when times are tough and drank my way through the next month. Drinking helped stop the anxiety and depression but didn’t actually give me any answers. My get up and go had most definitely got up and gone.

So, come the triathlon, I did the run leg on not much training, enjoyed every minute and wanted to do something similar. The drinking in the evenings was by no means beneficial, apart from helping me to avoid the acceptance of just how rubbish my life had become. That went on for about another month and then out of the blue, because I’d entered the Triathlon, an email appeared in my inbox.

The Commando Series at Hever had come calling.

Finally, I thought this was something I could get my teeth into.

re-set it under an obstacle

I stopped drinking and started training. Running when I could and concentrating on something other than drink.

November arrives and so does the race.

Awesome, cold, painful. I dislocated my shoulder and had to re-set it under an obstacle before going on to complete it.

With that little winter jog, the completion of it just gave me the drive and hunger to do more. I run not just for the t-shirts and medals, but to test the limits I can push myself to, to prove that I’m not useless and am worth something. I now know I am. I also now know that I was before I started OCR, except that now I believe it too.

I have done 7 OCR’s this year. Next year I want to do the Spartan Beast. Each time I do an OCR it repairs a tiny part of me.

I’m glad to be able to leave some chapters behind, I’m now busy creating new chapters in my life.

I am a very different person to who I was a few years ago and it’s the races and racing community that is helping rebuild me for the better.

This is why I run. This is who I am. That’s my story.

What’s yours?

Toby.

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CHARITY : ELLISSA’S STORY Charity number 1167988.

Living with FoxG1 On the 16th August 2015 I gave birth to our beautiful daughter Ellissa.

We were so happy to have a sister for our 3 year old Sophia. Life was perfect. Due to a quick delivery, Ellissa’s face was very compressed at birth which lead for the doctors to do a blood test. As the day went on her beautiful features appeared and the compression disappeared. We were sent home and told not to worry, only if something shows up were people contacted following these blood tests.

Elilissa’s father, Jack Dodd (centre)

It could happen to anyone and unfortunately it had happened to our daughter.

Two weeks later we received a phone call. A life changing phone call which I will remember forever.

We were told our daughter’s blood tests had returned and they had some devastating news. Our daughter had something called FOXG1 syndrome. They went on to explain that it was a severe neurological disorder meaning our daughter would never walk or talk, would be severely autistic, have Epilepsy along with breathing problems, poor sight, hearing problems and need high levels of care for the rest of her life.

I could not believe what I was hearing.

This didn’t make sense as our gorgeous daughter looked so healthy. Elissa’s FOXG1 gene was deleted, this means that what had happened was a complete fluke, and we were not carriers. It could happen to anyone and unfortunately it had happened to our daughter. We made contact with other families whose children had the same condition and found out more information.

FOXG1 is a neurological syndrome present from birth caused by changes involving the FOXG1 gene. This gene provides instructions for making a protein called forkhead box G1. This protein plays an important role in brain development before birth. FOXG1 has similar symptoms to Rett Syndrome but unlike Rett Syndrome it is present in both boys and girls and there is not a period of regression.

Children and young people exhibit a broad spectrum of abilities depending on the exact genetic mutation.

The early years are particularly difficult for families

as there are periods of inconsolable crying, multiple seizures, frequent infections and sleep difficulties.

Many sufferers cannot walk or talk, they struggle to communicate their most basic daily needs, they have significant learning and communication difficulties, some are even tube fed or need breathing support.

Other symptoms include teeth grinding, involuntary muscle movement, constipation, swallowing issues, reflux, low tolerance to heat, temperature regulation issues, small hands and feet, high/low muscle tone to name a few.

So at 11 months old all our fears came true. Ellissa is now fed through a NG tube and waiting for her peg feeding tube to be fitted. Her physical development is the same as that of a 2 month old baby and the dreaded fear of seizures started a few weeks ago. I cannot explain the pain we go through watching our child in pain, we wish we could take it away. She is our world, our fighter, and we stay positive and will never give up hope or stop trying to find ways we can help our daughter.

All of the children and young people will continue to have high levels of care needs throughout their lives. As parents, we have become carers.

There are 25 children with FOXG1 in the UK. Our families and friends have all worked hard to raise money for us to be able to be registered as a charity.

All money raised goes towards research into finding a cure and ways to help our children.

We have to raise £5000 a year to keep the charity up and running which is crucial for us to be able to help our children. If anyone would like to help raise money for FoxG1.uk please visit our website set up by the parents of children with this syndrome. We appreciate all help given.

If your require any further information please take a look at the website www.foxG1.UK

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CLOTHING: REVIEW thermoregulation with ultimate comfort

Compressport Tested by Donna, Editor –OMR

Nothing at all.

I do love a “test and review” job.

However, when it comes to bottom half race leggings, I wear the same pair each and every time. Call them lucky leggings, trusted favourites, my safe zone, call them what you like but they have been a firm favourite of mine and have never let me down.

No rips, no tears, no holes, no weakness of seams because there aren’t any, they are totally seamless! In fact, my favourite bit of all has to be the wide waistband with rubber inside waist lining, they didn’t move an inch and held everything in quite nicely.

Being asked to trial a new product not only gives me excitement and anticipation but sometimes also a little anxiety.

What if they fall down the whole time and I end up keep having to pull them up?

Or, what if they ride up and up stay in permanent wedgyland?

What if they tear easily and half of my derriere is left hanging out for the world and his wife to see?

All sorts of visions conjured up in my mind before that first 3-2-1-GO! Anyway, dressed in Compressport ¾ tights and overshorts I was ready. 12k or so later and I’m back by the car peeling them off. Having just run, climbed, rolled, crawled and probably wobbled my way over obstacles, through mud, fields, rivers and woodland I inspect the damage so far. Early indications show….

The science bit.

These compression tights have been developed with unbeatable thermoregulation for ultimate comfort and compression to prevent injuries and aid optimal recovery. Targeted areas for enhanced support and added strength to the quads, hamstrings and gluteus muscles means less pain and a faster recovery.

As for the socks, well….

I have quite problematic feet but these supported me where I needed it the most and I had no calf issues before, during or after the race.

Recommended for all road or trail running, they provided all the protection my feet and lower legs needed. Compression and support of the ankle and stimulation of the arch of my foot.

They are now on my “must have” kit list.

Nothing.

Compressport overshorts

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RACE up and coming

Diary dates NOVEMBER

tick & do

DECEMBER

ticktick & do & do

5th – Mens Health SOTF – Manchester

3rd – Grim Challenge – Hampshire

5th – Titan Dash – Nottinghamshire

3rd – Inflatable 5k – Suffolk

5th & 6th – Winter Wolf Run – Leicestershire

10th – The Kitchen Sink Race – Warwickshire

6th – The Big Push – Surrey

17th – JD & BMF Team Challenge – East Sussex

6th – Tough 10 – Edinburgh

17th – Santa Scramble – Cambridge

6th – Muscle Acre – Surrey

26th – Zeus Boxing Day Xmas pud race –

12th & 13th – Commando Series – Kent

Ashby de la Zouch

12th – Brutal – Hampshire

27th & 28th – 7 Sins Run – Forest of Dean

12th– Monster Race – Wiltshire

27th – Christmas Cracker – Northamptonshire

12th – Nuclear Races – Essex

31st – Brutal – Longmoor

12th – Round 5 – Nr Shrewsbury 12th – Tough 10 – Cheshire

January 2017

12th – Tough 10 – Buckinghamshire 12th – Tough 10 – Leeds

8th – McTuff – Scotland

13th – 10k Weston Park Run – Shropshire

14th – Hell Runner Down South – Hampshire

13th – Kickass Endurance – Weston Park

28th – Brutal: Women only – Hampshire

19th – Cakeathon – Northamptonshire

29th – Brutal: Men only – Hampshire

19th – King of the Hill – Northamptonshire

29th – Mud Bath – Bath

19th – The Fury Sandbag Run – Surrey

29th – Tough Guy The Original – Staffordshire

19th – Tough 10 – Boxhill 19th – Tough 10 – Staffordshire 19th – Guts and Glory – Ashby de la Zouch 19th – UK CHAMPIONSHIP – East Sussex 20th – Tough 10 – South Wales 26th – Inflatable 5k – Brighton

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