Obstacle mud runner issue 4 by Obstacle Mud Runner

ONE RUN IS NEVER ENOUGH! issue 04

It’s not always about winning Half the Man I Used to Be P16 Prepare a Better OCR Body P26 Pump & Hump P30 Races · Health · Clothing & Kit · Footwear · News...

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

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issue 4

CONTENTS & COMMENTS

CONTENTS

EDITOR’S WORD

14 News: What’s new 18 Race: The World Championships 10 Health: Home Workout Challenge 12 Footwear: Salomon Speedcross 4 GTX 14 Race: Commando Series 16 Health: Transformations 19 Nutrition: A world without chocolate? 20 Nutrition: Recipe – Fruity Crêpes 22 Race: WOLF Run Preview 26 Race: Strength Training 28 Health: When to ask the Expert 30 Health: Pump & Hump 34 Race: Team Nuts 36 Race: Mud Monsters 40 Race: OCR UK Championship 43 Race: Key Race Dates

Welcome to 2017. Did you make resolutions? We did. Ours was to bring you even more news, updates and share all the best bits as we discover them. Winter was busy for us but as we come out of hibernation, we bring you a chance to win entry for Winter Nuts, Warrior Run and Muscle Acre Summer Madness, plus win a FREE place at Mud Monsters Run. (details on page 37) We take a trip down memory lane in this issue, or should I say a trip back up Blue Mountain in Canada, as well as a quick recap of the UK Championship. Who is willing to join in our Ultracore challenge on page 10 and send us your results? We will compile a leaderboard and announce who hits the top spot before the next issue. Lastly, you simply have to make the crêpes on page 20, they’re practically guilt free and with pancake day looming it’s the perfect excuse.

Please send your stories, race reviews to info@obstaclemudrunner.co.uk we might feature them Share Obstacle Mud Runner 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

WHY NOT SUBSCRIBE TO ENSURE YOU GET YOUR COPY AS SOON AS IT’S PUBLISHED. Go to www.obstaclemudrunner.co.uk and click SUBSCRIBE.

Contributing Editors – Emz Watts • Jennie Gough • Terry Matthews 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. © 2017 Obstacle Mud Runner Magazine. Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN. • Company number 10136265

Enjoy. You’ll find more information and competitions on our website. Visit www.obstaclemudrunner.co.uk and subscribe for your FREE copy.

Any questions, you know where to find me. Donna – Editor

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

5K Inflatable Obstacle Run Watch out UK, here we come! Get ready to experience the ultimate 5K inflatable obstacle run in the UK. The course is packed with some of the largest and most extreme inflatable obstacles ever created. Including 10 gigantic obstacles for you to pit your wits against, these will have you flip, bounce and boing your way around an incredibly fun 5k course. Every participant gets a FREE, Pure Gym, 7 day membership pass included with their entry. Find a course near you. www.Ukrunningevents.co.uk

OBSTAFIT VIP – Launch Event Saturday 25th February from 9am to midday at Roath Park Recreational Ground, Cardiff. Two Cardiff brothers are launching OBSTAFIT VIP. Dedicated and accessible training for Obstacle Course Race (OCR) addicts and newcomers. The OCR industry has exploded in popularity and participation. Established in 2014 by qualified personal trainers and brothers Gareth and Mike Partridge,

Baby it’s cold outside Tribesports Thermal long sleeve 1/2 zip top and Thermal running tights. Both crafted using luxury performance fabric with sweatwicking, breathable and antibacterial (for hygiene and anti-odour) properties. With reflectivity, zip pockets, and a soft-brushed internal, this stylish and flattering performance set is perfect for cooler morning and evening runs, as well as winter running. Top RRP £75.00 • Bottoms RRP £75.00 Tribesports.com

OBSTAFIT was born to meet a need – to train and prepare race goers for the challenge. “Few gyms provide 6 feet walls or scramble nets so we decided to fill the training gap and launch OBSTAFIT – helping participants to prepare for and complete a race successfully and safely”. Attendees will be able to join the OBSTAFIT team in one of three 45 minute OCR sessions, attempt their infamous ‘hang challenge’ and official partner of this year’s Cardiff Gauntlet Games, try the Gauntlet Games space hopper course. Discounted OBSTAFIT VIP monthly packages will be available to those who sign-up on the day, along with VIP upgrades on 2017 Cardiff Gauntlet Games race entries. Interested attendees are asked to register their participation in advance at www.obstafit.co.uk/viplaunch

Top for Trails

New Year New You. Kickstart a NEW CAREER as a FITNESS INSTRUCTOR. • Sports massage therapy diploma level 3 • Gym Instructor • Personal trainer diploma • Outdoor circuits • 0% Finance available. Use code MUD for 15% off. 0845 340 0167 www.BodyAidSolutions.co.uk

Run with comfort and protection with this trail running shoe. The TERRACLAW 250 performs on the widest range of trails imaginable, from single track to steep descents. The unique lug design releases debris and grit like no other, delivering optimum grip with every foot strike. The higher mileage version of the TERRACLAW range, this shoe delivers extra protection and comfort. Ideal for longer trail runs. RRP £120.00 www.inov-8.com

Join us on Strava Strava is the social network for athletes. It’s a global community of millions of runners, cyclists and triathletes, united by the camaraderie of sport. The website and mobile apps bring athletes together from all walks of life and inspire them to unlock their potential – both as individuals and as communities. From Olympians to weekend warriors, out there on the road and trail, all over the world, day after day. “Search Obstacle Mud Runner” and join us on Strava. www.Strava.com

Voted No.1 App at the Running Awards 2016

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

SPARTAN – DAVID LLOYD SPECIAL OFFER As an official partner with David Lloyd Clubs we are delighted to share an exclusive launch offer, that will set you up perfectly for your next Spartan Race no matter your ability. With more than 80 clubs nationwide, there’s sure to be one that’s convenient for you. • Join David Lloyd Clubs before 15th February and your children will go free for 12 months – plus there’s no child joining fees to pay. • Just as enticingly, if you don’t have children, join today and we’ll waive all adult joining fees. www.davidlloyd.co.uk/Forms/CRM/Spartan

Salomon mid layer – warm or cold it does it all.

Muscle Acre Summer Madness – 16th July 2017

Soft, ribbed fabric, great looking and comfortable. The Elevate FZ Mid is ideal for before, during and after sport. Reflective detailing on the arms and an adjustable hood make it great for working out in cool weather, day or night. Warm enough to be a midlayer in cold conditions but breathable enough for cool evenings in summer. RRP £90 www.Salomon.com

UK Championship 2018 qualifier. You’d be bonkers to miss this summer fun and here’s your chance to win 2 FREE entries. 5k and 10k options as well as mini muscle makers: age 6-12. The Muscle Acre course is challenging, enjoyable and achievable by all abilities with a fantastic mix of man-made and natural obstacles. Natural terrain is used to great effect and includes glorious mud, hills, water and our manure mound plus so much more. To enter simply answer this question. “What did we win a Mudstacle award for in 2016?” (hint…answer on the website) answers to info@obstaclemudrunner.co.uk (Closing date 23 June 2017) We’ll see you at the start line. www.muscleacre.com

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FREE STUFF!

Black is Back. Black is back in stock in limited numbers so be quick! Gun Metal Grey and Aqua Blue KitBrix will be back from 1st April 2017. In other news…This week will see the last of the CityBrix Generation 1, designed to overcome the problem of carrying both gym, swim and work kit. The CityBrix has been designed to add convenience by splitting into two sections to allow easy access to both ‘work’ and ‘play’ compartments. Get your 1st Gen CityBrix at a special price of £69.99 instead of £89.99 No fuss, just organised kit. #keepittogether www.KitBrix.co.uk

For Elite Atheletes to Fun Runners

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

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

CLIF SHOT BLOKS

Competition time. Warrior Run – Nr Brighton, Sussex. 23rd April 2017 – 2 Spaces up for grabs. Each lap is 7k which includes at least 50 obstacles per lap. Just tell us how many laps you would do 1, 2 or 3? Email your answer to info@obstaclemudrunner.co.uk (Closing date 01 April 2017) See www.warrior-run.co.uk for more info.

Sports Care Revolution Dan is a registered Osteopath who graduated from the European school of Osteopathy. 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

These energy chews are semi-solid, easy-tochew sources of carbohydrates – your body’s preferred source of fuel during activity. Primarily used by performance athletes – cyclists, runners, mountain bikers, triathletes, adventure racers, etc.. Half a packet of CLIF SHOT BLOKS can be eaten 15 minutes prior to activity to increase blood sugar levels, followed by 1-2 packets per hour during activity. www.clifbar.co.uk

CLIF Builder’s – after the hard work is done. Made solely with ingredients that you can recognize and taste like soya protein, oats, nuts, peanut butter and cocoa. CLIF Builder’s is a nutritious and convenient source of protein to be eaten after a workout. It is a high-protein bar offering 20 grams of protein for the growth and maintenance of muscle mass. www.clifbar.co.uk

Give something back. Nuclear Races have agreed to donate £5 per entry in this wave. Do you have what it takes to join Team Blesma as we take on Nuclear Rush 2017 – a punishing, gritty cross country race on muddy Essex farmland? Heavily loaded with man-made and natural obstacles, there are two race distances available to run on the day: 12km & 7km. Whether you enter an individual or a team, you can run alone or together with Blesma supporters of all ages, backgrounds & athletic abilities. No one will be left behind on this exhilarating, challenging, tough and fun event. Sign up at: www.nuclear-races.co.uk and join Team Blesma 12:40 wave using password BLES17

Why Blesma? Blesma is one of the oldest military charities in the UK, having given lifelong support to amputees since World War I. Today, we help those who served in WWII as well as younger generations who have survived complex amputations in more recent conflict. Blesma doesn’t receive any government funding, so we are only able to honour our pledge to continue to be there for our limbless veterans because of our supporters. For more information please contact the Fundraising team. Tel: 020 8548 7089 • Email: Fundraising@blesma.org or visit the website at www.Blesma.org

WIN WIN WIN

2 lucky readers can win 1 entry to Winter NUTS 2017. 4th / 5th March All you have to do is tell us just how NUTS you are. Email us at info@obstaclemudrunner.co.uk or message us via Facebook. All details can be found at www.thenutschallenge.co.uk You’d be NUTS to miss this. Closing date 19th February, winner to be announced on the 20th February 2017. Good luck.

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RACE : REVIEW the world championships

O Canada by Alan Manson Canada was always on my bucket list, but I never dreamed that I would be travelling to the Blue Mountains representing Team UK for a sport that I had fallen in love with in my ageing years, post a severe injury where I couldn’t even run until end of March 2016 after 7 months out of action.

I set myself 7 races between May & September, with the penultimate race (Summer NUTS) to qualify for the World Championships. All went to plan with my fitness and race prep and I found myself finishing 2nd in age group over 3 laps of Summer NUTS in September, thereby qualifying for the World Finals the following month. I had already pre-booked my flights, hotels and race entries ahead of qualification. Wednesday 12th October had arrived and I set off for Canada on an adventure. I travelled with Matt Igglesden and Andrew French from our own Team Phoenix. Upon arrival at the resort, check in at the hotel done, we went off to explore. What we saw next simply blew our minds. Firstly, the start and finish lines were in the heart of the village, a stones throw from the hotel. It was then I looked up at the ski slopes I would be running up and down over the next 3 days and ‘oh (expletive)’ came to mind. Registration complete and feeling ever so proud with my ‘Athlete Pass’. Me, an athlete at the age of 47!! The day of reckoning was upon us. It was Friday, time for the short course. The Masters (oldies to you and I) were kicking it off as the first race of the entire weekend at 8.30am on a chilly morning, no pressure then! We set off in small waves of 8 athletes at a time with a 2-3 minute gap in between each. The 3K was raced across 20 obstacles up and down the ski slopes. The first and easiest of the obstacles (the hurdles), only 3 feet off the ground, presented an unexpected challenge for myself. As I jumped over, my leg landed on one of the supporting struts, causing me to run off with a slight limp after only the 1st obstacle of the weekend, a donkey could have done better! We then began to climb and it was at this point I realised how much the hill training I had put in prior to the championships would make little difference at all! After a few basic obstacles we came across the first big obstacle, ‘Toughest’s Dragon’s Back’, I had dreaded this obstacle as the gap looked ‘huge’ on pre-race inspection but found myself jumping both without hesitation. Next was the Platinum Samurai Rig, effectively a bunch of wooden trunks which you had to cross by hugging the trunk itself, gripping the top or touching the

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bottom was forbidden. This caused endless issues for people with a long line of people growing behind the re-try lane. I completed first time and ran down the hill to the Platinum Rig in the event village, it was here that I faced my first mental challenge of the weekend. I was comfortable on the rig in all my training but, somehow, the enormity of the event, the crowds and the pressure got to me and I failed my first attempt. It was not even the most difficult rig that I had trained for down at the PT Barn in Essex, but I must have tried 6-7 times over a period of 25 minutes, each time my grip strength growing weaker. I caved in and gave up my wrist band. I knew I had the rest of the weekend racing to think about, I was disappointed with myself but had to move on. It was then onto some walls, monkey bars, sternum checker, skyline, suspended walls and, my favourite at the end, ‘Urban Sky’ where you had to swing your way across spinning wheels positioned at various angles, over the final HUGE wall and then over the finishing line and into the open arms of the Muddy Highlander and my first shiny World Champs medal! Wow, 1 done, 2 to go. Saturday came for the main event. The 15K standard course, this time I was in a much later wave at 12.20 for the 45-49 age group but it was sunny (20c) and easily short sleeve compression top weather. Post the 3K the previous day, I was less nervous as I knew some of what to expect, I was ready! Coach ‘Conduct Your Business’ Pain speech complete, we all set off together up the hill. The first hour seemed to be endless climbing with numerous different walls, quarter pipes, crawls, cargo nets etc, you couldn’t run these hills, it was painstakingly slow, left, right, left, hands on knee type climbing and was physically draining and my watch was telling how little I had gone even though it felt I had already climbed a mountain, I had literally! Then, thankfully, we started to descend and cracked on over the Dragon’s Back again and onto the Platinum Rig, my previous days’ nemesis. This time I was prepared, although they had changed the rig configuration. With great encouragement from the sidelines I easily completed it and set off back up the hill. It was then

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RACE : REVIEW

Photos by Chosen

onto a 50lb wreck bag carry up a 500m incline and back down again, then another climb up the mountain side conquering various obstacles up to where ‘Skull Valley’ & ‘Platinum Rig 2’ awaited, where it turned out that Skull Valley was to be my day 2 nemesis. I was confident here but too easily lost my grip on the last skull before the bell at the end. Disappointed was an understatement as I knew my grip was going to be challenged a 2nd time. I cursed loudly in front of all the spectators, I was so close! I tried a 2nd time but lost my grip again towards the end. With great advice from the sidelines from Lee Pickering (my running coach) I gave up my wrist band for the 2nd day knowing I had the rest of the course to complete. Yes, I was gutted and I admit, I shielded a few tears from everyone, it was ‘that’ intense but I reminded myself how I got here and my objective was to finish regardless. I completed the low Platinum Rig 2 on the 2nd attempt but with my right heel (a cm or so) just touching the finish line and after a 30 second debate between marshals they deemed it incomplete. Frustrated with their decision, I gave my number and carried on down the hill, I completed the weaver and various other obstacles which by then were just a blur and was joined by Donna Jenner-Hall. We ran together for a few km’s at the top of the mountain which was great encouragement before continuing our own journey’s down the mountain on an off-road cycle track, fun if not fairly hair-raising in some parts! Just when I thought the last of the hills were out of the way, we started climbing again, completing the large rope climb followed by another descent back towards the finish line and into the village with the tightly combined set of technical obstacles. I

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had the pleasure of my team mates and spectators cheering me on before crossing the finish line with an enormity of emotions going through my head but mainly feeling huge personal achievement regardless of losing my wrist band for the 2nd day. Sunday was the Team event. Myself and team mates Phil Dodd-Cruickshank and Matt Igglesden woke to a very rainy day but today was all about fun. Teams of 3 set off in relay to cover 7km’s. 3 elements, speed, strength and technical, before coming together to tackle the HUGE wall before the finish line. I took on ‘strength’ and was rewarded with a 800m 50lb wreck bag carry up the mountain. I surprised myself how quickly I got up there but, due to heavy rain, it was literally a ski slope coming down. I managed to stay upright while others were sliding down around me. The 3 of us completed the race with all wrist bands intact and in a respectable time. The whole weekend was just what I imagined an Olympic Athletes village to feel like, with the village dominated by a sea of ‘blue’ from Team UK. Sunday boasted an exhilarating atmosphere, with all athletes coming together sharing their weekend stories, toasting Team UK successes, not least, Jon Albon’s 3rd World title. The party atmosphere continued late into the night which, looking back, is just a blur and was just what was needed post the weekends activities. Team UK came and conquered.

O Canada you did not disappoint!

As for me?? I delivered on my objectives of finishing all 3 races, injury free, with 3 World Championship medals and 1 wrist band, I was content.

HOME WORKOUT CHALLENGE #2 Ensure you warm up before taking part in this workout

This is a timed homework challenge using bodyweight exercises only, recording your time allows you to set personal records that you can work towards improving.

By The Sweat Of Your Brow!

Repeat this 3 times with no or minimal breaks 30 STAR JACKS 20 FULL SQUATS 20 PRESS UPS

FULL OR ADAPTED

40 MOUNTAIN CLIMBERS

Total

20 PLANK JACKS 10 BURPEES 20 SQUAT JUMPS

RESULTS Attempt

Date

Time

20 REVERSE ALT LUNGE 20 WIDE LUNGE 20 SIT UP & REACH OVER 20 RUSSIAN TWISTS 20 POP PUSH UPS 20 FOREARM TO PRESS

X3 See our Youtube channel for exercise demonstrations here:https://goo.gl/Hp5zSe

www.ultracore-fitness.co.uk

“Success is where preparation and opportunity meet”

“Sturdy as...” ~ Obstacle Race Media For a second year, KitBrix will be supporting Toughest as their official bag partner in OCR. KitBrix ambassador, Conor Hancock, will be battling the Elite series as his career takes a step forward in 2017 with KitBrix.

KITBRIX ®

no fuss, just organised kit

FOOTWEAR : REVIEW Donna Jenner-Hall: Editor

Salomon Speedcross 4 GTX Salomon have always had a place on my shoe rack and a very deserved one at that In 2016 Salomon introduced their latest model, the Speedcross 4 GTX®, the next generation of its iconic lightweight trail running shoe for technical trails and OCR. With a few key updates designed to optimize its already great grip, foothold and lightweight protection, Speedcross 4 GTX® takes comfort to the next level.

Salomon say... The 4th edition of an iconic and aggressively lugged trail runner for tearing through technical, soft ground with speed – featuring the weatherproof protection of GORE-TEX® WEIGHT 330g

Whilst Salomon have taken steps to improve on its previous model they were careful to maintain the fit, geometry, and cushioning that make Speedcross so popular. The famous saying of “if it’s not broken, don’t try to fix it” comes to mind but by tweaking areas where improvements can be made it all sounds good to me. So what’s changed? The refinements are in the tongue, heel and outsole. The heel and tongue now retain their shape better for endurance comfort. The outsole has been redesigned so that every lug is a complete chevron, versus half lugs on the previous version. Full chevrons provide far better grip and durability on the edges of the sole.

MIDSOLE HEIGHT 30mm/20mm (10mm drop).

The surface texture of all the lugs is uniform, while the height and size of the lugs has been optimized to save weight.

Best features have remained What the Speedcross 4 GTX® retains from the previous models is the Salomon Cushioning System midsole (SCS), Sensifit™ with Quicklace, and protective toe-cap. Speedcross 4 GTX® is available in breathable mesh, waterproof Climashield™ as well as GORE-TEX® versions for year-round training and racing. Oh, and they still have the little lace pocket so you don’t snag them on anything. When I tested these for the first time, the ground was really soft, but I had faith before I set off and true to belief they served me very well. What first attracted me to Salomon 3’s way back when, was the cushioning and comfort. I have quite problematic feet so comfort is a big requirement of mine. The 4’s definitely deliver this.

With an RRP of £125 they are worth every penny.

4 They look good 4 They are extremely comfortable 4 They clean up well 4 They grip brilliantly 4 My foot is well supported In a nutshell, that’s all you need to you. If you want to know the tech stuff, go to salomon.com where you can find all the info you need. These 4’s have been washed and placed back on my shelf ready for next time. If you’re already a fan of Salomon’s, these won’t disappoint. Isn’t it time you upgraded? If you’re new to this brand, what are you waiting for?

( Go on treat yourself, we all need options!) www.salomon.com

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RACE : REVIEW a flavour of life in commando training

Commando Series Placing Remembrance at The Heart of OCR The weekend of 12th/13th November 2016 saw the second running of the Hever Castle leg of OCR’s new breakthrough format the “Commando Series” Conceived by former Royal Marines Officer and helicopter pilot, Brian Adcock, (who also masterminds the widely acclaimed Castle Triathlon Series at venues around the UK, Ireland and France). The Commando Series has gone from strength to strength with 1700 competitors attending the 2016 event. Inspired by a company team building visit to the Commando Training Centre Royal Marines, the event seeks to give the competitors a flavour of life in commando training. Competitors get to choose whether they are “treated like a commando” on the way around the course or whether they want the instructors to “just get me round”. This, along with the option of additional weight (a wooden replica rifle and 22lbs of kit in commando webbing) and a second lap gives the entire spectrum of the OCR demographic, from the elite to the nervous first timer, a serious challenge delivered by some serious professionals but with some hilarious commando banter and humour thrown in to keep the spirits up! Obstacles are all based on authentic obstacles found at Lympstone where the Commandos train for the right to wear their coveted green berets. Carbon copies of some of the more infamous obstacles like Peter’s Pool, The Smarty Tubes and The Sheep Dip have been literally measured and dropped into the stunning grounds of Hever Castle, whilst some of the more unique features of the estate, like the hidden caves that were built by Lord Astor for his grandchildren, have made for some truly unique and exciting additions to the course. Competitors, after a classic Royal Marines PTI driven warm up that leaves them muddy and perspiring, are reminded of the key commando values of “Determination”, “Courage” and “Unity” by Commando in Chief Brian Adcock before they are unleashed on the 6km course. Brian tells Obstacle Mud Runner Magazine “One of the key debates for the 2016 event, was the setting of the dates with a toss up between Bonfire

Night or the Remembrance Day weekend.” After much deliberation with the team, many of whom are ex-servicemen, we decided that actually there was no reason why we couldn’t use the power of the Remembrance movement to enhance what we were doing at the event. With the small hitch of many of the serving Royal Marines instructors having to take their leave from the existing service engagements, we managed to re-create a poignant and fitting ceremony that included the local vicar, a trumpeter, 2 very loud bangs, readings from an ex-Royal Marine, a Navy cadet and a serving Royal Marines Colour Sergeant. The 2-minute silence was observed all around the course with competitors stopped in their tracks to pay their respects wherever they were before continuing their circumnavigation of the estate.

Brian Adcock, with daughter Floss, Royal Marines CSgt Les Barrow (one of the event’s many RM instructors) and local vicar Hilary Morgan and her grand-daughter on the steps of the final obstacle, the 12’ Wall. Floss reads the poem “They Shall Grow Not Old” in front of the 300 strong audience.

The Royal Marines Charity, the main charitable beneficiaries of the event, are uniquely placed to understand, respond and react, enabling Marines and their families to overcome their challenges including life changing injury, life limiting illness, mental disability, transition to civilian life and even poverty. Although not a replacement for the British Legion’s Poppy Appeal, the RMC is closely aligned with the event and has very similar aims. Competitors and spectators alike were able to identify with the charity and a considerably enhanced sum of money was raised on the day and through online donations. In summary, the on-the-day and post event feedback was so good that we have decided to stick with the same weekend in 2017 and because of the way the dates fall we will have the Ceremony of Remembrance on both days. We will be adding in more authentic obstacles and commando touches and are expecting the field to again double in size. Our aim is to make the Remembrance piece even more compelling and for people to make a conscious decision to come and take part or spectate at the event whilst paying their respects to the fallen at the same time. Brian Adcock – Commando Series www.commandoseries.co.uk

We look forward to seeing you on 11th/12th November 2017. 14

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in association with Manx Telecom

SATURDAY 5TH AUGUST 2017 10KM OR 20KM CHALLENGE visitisleofman.com

For entry or more information / travel / accommodation go to www.toughmann.com

HEALTH : BE RESPONSIBLE have you looked in the mirror?

Transformation Do you go it alone?

Jon Payne. Half the man I used to be. Literally. My starting weight was

25st My current weight is

14st 4lbs

1. Starting weight 25 stone exactly. That’s 159kg or 350 pounds. 2. Current weight? My lightest weight I ever recorded was 13 stone, that’s a 12 stone loss which is 76kg or 168 pounds. My current weight is 14st and 4 pounds this is from muscle gain. 3. What was your trigger point? What made you want to change? Absolutely what made me change was seeing this photo of me at Christmas.

6. Easiest/hardest part? The easiest part of my journey was cutting the body fat believe it or not. Building muscle requires a whole other level of commitment. I have a new found respect for body builders on stage knowing now just how much goes into achieving the body of your dreams. 7. How do you feel now? I feel fantastic and very proud. I never felt I was depressed or angry but finding some self love and respect and being proud of myself has helped me become a better person, a better father and a better husband. Health and fitness now filters out into all aspects of my life, I am more confident and much happier. My journey has been physical and psychological; I would have done it for my mental health alone. 8. What advice would you give to others? My advice would be not to quit and don’t compare yourself to others. Accept that no one is perfect and everybody makes mistakes. The secret in success is not never falling off, it’s always getting back on.

I was utterly ashamed of how large I was and coupled with a diagnosis of diabetes I decided enough was enough.

FOOD GYM MUSCLE REPEAT

4. How did you do it? I did a diet called a Ketogenic diet. It is a difficult diet to follow but like most things difficult, it yields good results. This is the only diet I have ever done. My moto drives me. “Food, Gym, Muscle, Repeat.” Get your food right, go to the gym, make some muscle, repeat this process. I think many people over complicate this process. 5. Did you have support or go it alone? I did it alone at first. After a few years and after getting some compliments I started a group on social media called Elonfitness where I was hoping for a few followers. The reality was somewhat different, it exploded to almost 5000 in 3 months. I post regularly what I am eating, I show the real me and my daily grind towards a better body. I’m hoping to inspire people who don’t believe, to show that they can do it too. I understand the mindset of an obese person because I’ve been one.

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9. What’s next for you? I am currently training to become a PT and hope that I can turn my passion into my job and help others achieve their goals.

The secret in success is not never falling off, it’s always getting back on

Editors note. So, to celebrate Jon’s new level of strength and fitness he is taking on a challenge he has NEVER done before. Yes, that’s right, he’s doing his very first OCR!! I tried to tell him we’re a friendly bunch. Mud Monsters Run have kindly offered him a little incentive by giving a 10% discount for the May 2017 race and we’d love for you to join Jon. OMR readers are very welcome to use TEAMELON when booking. Choose 5k, 10k or 20k, go to mudmonstersrun.co.uk to book. Please understand that this is completely out of his comfort zone so if he looks a little scared, please go and say hi, he doesn’t bite.

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HEALTH : BE RESPONSIBLE

Daniel Gillespie. Obstacle racer. My starting weight was

25st My current weight is

No Idea!

1. Starting weight 2015? 25 stone 2. Current weight? No idea, I realised it wasn’t about weight or body image, that’s when my life really changed. But I can tell you that I used to wear size 46-48 inch trousers and now it’s 32-34 skinny! XXXL t-shirts are now a M/L. 19.5 inch collar is now 16.5 slim. 3. Trigger point, what made you want to change? A bet!! But deep down 15-20 years ago I knew I was on the wrong path. 4. How did you do it? What worked best for you? Keeping things simple and changing my diet. I connected with Joe Wicks when he was only getting a handful of likes on his posts. His 90 Day SSS was a big turning point for me. It taught me a lot about food. 5. Did you have support or go it alone? I’ve gathered lots of information from different sources. I have a fair few role models and people I follow (online that is, not in a stalkerish sort of way) but I have done everything myself from a physical perspective. No PT, no chef, I don’t really use a gym either but I do now have some equipment for home use. Generally, it’s just me and the elements. 6. Easiest/hardest part? Everything was hard until I got the sugar under control, I forgot about weight and body image, everything then became surprisingly easy.

7. How do you feel now? I feel like the person I was always meant to be. 8. What advice would you give to others? Keep it simple and repeat everyday. Reach beyond fitness and nutrition, there’s a level above, find that and the yoyo life stops! Willpower gets us going, rituals keep us there. Very important to have fun and enjoy what you are doing. That’s why I love OCR so much. Anything that feels like a chore will never last. 9. What’s next for you? Repair my shoulders so I can conquer anything (did something silly, didn’t listen to my body, paid the price).

Very important to have fun and enjoy what you are doing

If I can do it, anyone can. You have nothing to lose.

Jon & Daniel are not alone May 2014

September 2013

Oct 2016

Stuart Neail

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September 2016

Sam Snelling

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For You, your partner and your kids

Separate race distances of 6k-12k-18k. £35/£40/£45 1-2k Minifoot and Littlefoot races for kids from ages 1-14 Check out www.bigfootchallenge.co.uk and consider our best value SEASON PASS!!! 25 Feb & 23/24 SeptembEr Truecoursing OCR at its best Sevenoaks, Kent, just off the M25

HEALTH & NUTRITION there’s chocolate and there’s chocolate

Can you imagine a world without chocolate? No? Me neither!

Cocoa Loco Many of my clients tell me they can’t give up chocolate and actually I wouldn’t want them to. Being healthy should be about eating in a way that’s balanced and sustainable, and part of that is being able to enjoy the foods we love. But there’s chocolate and there’s chocolate. There’s the chocolate that dominates most of the supermarket confectionary aisle. The type that’s overly sweet – usually full of sugar, palm or vegetable oils (often modified) and flavourings. Utter junk. It’ll most likely lead to bloating, weight gain, low energy, irritable mood and a spotty face. Good quality dark chocolate, on the other hand, does have nutritional value. A 100g bar of dark chocolate with a 70-85% cocoa content contains 11.5g of fibre plus good levels of iron, magnesium and zinc. Dark chocolate (not the cheap sugary rubbish) has even been shown to have a greater antioxidant effect than blueberries and acai berries1 It may also lower the risk of heart disease2,3,4,5 and improve brain function6,7. You might also be surprised to hear that chocolate releases a feel good hormone too! You know that warm, satisfying feeling you get from eating it? That’s because it triggers the release of serotonin in your body, which is a mood-lifter. Another good reason not to eliminate it from your diet completely. But how do you figure out the bad from the good?

01732 452404

HOW TO FIGURE OUT THE BAD FROM THE GOOD 1 The best quality dark chocolate always has cocoa listed as the first ingredient. Other forms of cocoa may be included, such as cocoa powder, cocoa nibs and cocoa butter, and these are all acceptable additions. It’s unusual to find a dark chocolate that doesn’t contain sugar but choose a brand that has sugar as far down the list of ingredients as possible. 2 Look for a bar that has a total cocoa content of 70% or higher. Higher-percentage dark chocolate contains a higher concentration of antioxidants and nutrients compared to chocolate with a lower cocoa percentage. Plus it will naturally contain less sugar. Of course all of this doesn’t mean eating unlimited amounts is healthy. A 100g bar contains over 600 calories as well as moderate amounts of fat and sugar, so be careful not to over do it. But know that you can enjoy a couple of pieces of good quality dark chocolate each day without guilt. And rather than wolfing down an entire bar without appreciating it, if you take your time and really savour the taste and flavour of a smaller amount, then you’ll satisfy the craving without any negative side effects. So, armed with your newfound knowledge that chocolate doesn’t need to be banished forever, you can hint to your friends or family exactly which one you would like for Easter. In fact, why wait?

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Jennie Gough jenniegough.com

References: [1] Crozier et al (2011) Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products. Chemistry Central Journal. Published online 2011 doi: http://ccj.springeropen.com/ articles/10.1186/1752-153X-5-5 [2] Taubert et al (2007) Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide, a randomized controlled trial. Journal of the American Medical Association 298(1) 49-60 doi:10.1001/ jama.298.1.49 [3] Fisher et al (2003) Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. Journal of Hypertension. 21 (12) pp2281-2286 [4] Wan et al (2001) Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. American Journal of Clinical Nutrition 74(5):596-602 [5] Osakabe et al (2009) Daily cocoa intake reduces the susceptibility of low-density lipoprotein to oxidation as demonstrated in healthy human volunteers. Free Radical Research 34(1):93-9. [6] Francis et al (2006) The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Cardiology. 47 Suppl 2:S215-20. [7] Smit et al (2004) Methylxanthines are the psychopharmacologically active constituents of chocolate. Psychopharmacology 176 (3) pp412-419

HEALTH & NUTRITION Pour, swirl and flip!

Recipe Serves 2

Fruity Crêpes Recipe from The Obstacle Racers Cookbook, written by Sam Winkworth, Race Director – The Dirty Rotten Scramble.

Ingredients 150ml coconut milk 200ml water 2 large free range eggs 1 tbsp melted organic butter 200g brown rice flour 1⁄2 tsp sea salt 1⁄2 tsp vanilla Coconut oil to grease the pan

Method 1 Whisk the coconut milk, water, eggs, butter and vanilla in a bowl. 2 Gradually add the flour and sea salt and whisk well until it forms a smooth batter. 3 Heat an 8” pan on medium heat and add a small amount of coconut oil to the pan. 4 Pour about half a ladel of batter into the hot pan and swirl so the bottom of the pan is covered with batter. Cook the crêpes both sides until lightly golden in colour. 5 Transfer it to a plate and top with your healthy favourites. hoose from: Any of your 100% nut butters, bio live yoghurt with blueberries, C raspberries, strawberries and a drizzle of good honey.

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RACE : PREVIEW three kinds of off-road running

Replace Lambs, Flowers and Sunshine with Mud, Swamps and Landslides for the Spring WOLF Run This April, Spring into Action and Take on Three Kinds of Off-Road Running in One Event On the 8th and 9th of April, the WOLF Run is set to return to Welsh Road Farm in Warwickshire for a weekend devoted to the phenomenon of Wild Running – a unique combination of three kinds of off-road running: mud runs, trail runs and obstacle runs. The only Wild Run in the UK, the WOLF Run is a demanding 10K across raw natural terrain, including open ground, woodland, lakes and thick mud.

WOLF Run 8th & 9th April

The course comprises of ancient woodland trails and deep water crossings, high climbing nets, log walls and the legendary landslide. Whether running as a lone wolf or in a wolf pack, you’ll be tackling some of the biggest obstacles in Europe – all with a muddy smile on your face! Every step of the course is a mental and physical test, designed to take participants back to a primal, instinctive way of running in raw and testing terrain. The course features a series of challenges using both man-made and natural obstacles – lake swims to mud pits, fallen trees to monkey bars and ditches to a 100-meter water slide! And it’s not just the runners who enjoy the events either; the WOLF Run village creates a festival atmosphere with live DJ’s and popup food stalls, meaning everyone in attendance is entertained. The Spring WOLF is not to be underestimated. The backdrop may offer a picturesque landscape but lurking beneath the stunning scenery are icy waters, muddy bogs and woodland winter debris; these will test the courage and strength of each runner.

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Charlie Moreton, Founder of the WOLF Run, added ‘The WOLF Run team are passionate about the great outdoors and we want to encourage people of all fitness levels to participate. The personal challenge, the camaraderie, the sense of accomplishment and above all, getting outside and enjoying what nature has to offer are all values that runs throughout the event. At the WOLF Run, it’s about more than an Obstacle Course Run (OCR) – you’ll climb, jump, wade, crawl and swim through a course designed to challenge you on every level but at the end, you’ll be glad you earned your bespoke WOLF Run tech t-shirt.

To find out more about The WOLF Run or sign up for the next event visit www.thewolfrun.co.uk and follow @thewolfrun on Twitter.

the WOLF Run is a demanding 10K across raw natural terrain, including open ground, woodland, lakes and thick mud

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RACE : TRAINING Aim to complete a training plan at least twice a week

Chris Wharton Co owner Better Body Group

1 Pull up

Strength exercises you should be doing! There’s no arguing that elite obstacle racers are some of the fittest athletes on the planet. But just like anything worth doing, they have put in thousands of hours of graft to make sure they turn up on race day ready to rock. Beginner OCR’s have certainly been on a run or two before dipping their toes in the mud, but one area often neglected (even by higher level runners) is strength training. Not only is strength training well documented to help distance runners strengthen and stabilise the hips, lower back, knees and ankles, it is also pretty damn important for pretty much every obstacle along the way. After all, no one that scales walls like a ninja, or sprints up a travelator like a nineties gladiator contestant has ever been weak or poorly conditioned! With that in mind here are 6 exercises every obstacle racer should add into their training plan:

2 Jump Squats Why it’s great: Getting over an 8ft wall is going to require some serious leg work. Jump squats are great for developing triple extension (ankle, knee, hip joints) power. They are also important for developing the right landing mechanics for every obstacle you jump (or fall) off. How to do them • Stand with feet shoulder width apart with toes pointing to 11 and 1 o’clock. • Sit your body down into a full squat while maintaining a proud chest. • When you rear passes slightly lower than parallel with the floor explosively drive your body weight up and jump as high as you can. • Aim for a controlled landing with smooth transition into the next rep. 3 Spiderman Push Up

1 Pull up Why it’s great: All OC races require bundles of upper body strength. If you can’t lift your body weight (or at least hold onto it) you are going to be in for a tough time on the monkey bars, rope climbs and sandbag carries. Master the pull up and these will feel like a walk in the park. How to do them • Start by hanging onto a bar with straight arms, palms facing away from you, legs straight and feet off the floor. • Brace your stomach muscles then pull your body weight up until your chin reaches the bar. • Slowly lower down, then repeat. Note. If this is too hard, try starting with negatives (jumping up to the bar then slowly lowering down) or using a band for assistance. 2 Jump Squats

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3 Spiderman Push Up Why it’s great: No one wants barbed wire in the back, to get stuck crawling through a muddy pipe or receive a face full of electrified water for that matter. Spiderman push ups will help avoid all three. Being able to control your body weight when crawling and traversing is crucial. How to do it • This one’s pretty simple but very difficult. Simply perform a standard press up but raise one knee to the elbow as you lower into the bottom of the press up. • Push back up to the starting position, then switch legs. Be sure to brace the stomach muscles throughout. Note. For beginners be sure to master the standard press up first as the Spiderman is far more challenging on hip and core stability.

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RACE : TRAINING 4 Push Press

sure to start light and ask for help if you need it. There is no quicker way to injure your lower back than a dodgy deadlift.

6 Farmers Walk 4 Push Press Why it’s great: There is a strong sense of camaraderie in OCR’s. If you can’t push a weight above your head you have no chance helping a team mate over a wall! Also great for pressing logs, sandbags etc. How to do it • Perform the push press with either a barbell or pair of dumbbells. Start with the weights rested on shoulders (dumbbells) or collar (barbell). • Flex at the hips into a quarter squat position. Simultaneously thrust up through the hips whilst pressing the weight overhead. • Now slowly lower the weight back to the starting position. Note. Unless you are experienced in compound lifts like this, be sure to start light and perfect the technique before adding weight.

Why it’s great: There comes a time when one has to be able to carry heavy things and walk. Sand bags, logs, people all come to mind when completing an OCR. The farmers walk also sorts the wheat from the chaff when it comes to grip strength! How to do it • Lift two kettlebells or dumbbells into an upright position using the deadlift technique mentioned above. • Now simply walk as far as you can without dropping the weights. If you can make it more that 50m you need a heavier weight! •B e sure to maintain good upright posture throughout. 6 Farmers Walk

5 Deadlift Why it’s great: The deadlift is crucial for lifting anything from the floor, whether it’s a tree trunk or a downed teammate. This is right up there with the most important exercises to get right, not just for OCR’s but life in general. How to do it • Start with the bar on the floor. Stand with mid foot under the bar at hip-width apart with toes at 15 degrees. • Grab the bar with hands shoulder width apart, with arms resting just outside the knees. • Bend knees until your shins touch the bar whilst maintaining a neutral spine (no rounding of the lower back). • Keeping your arms straight, lift your chest up without lifting the weight. • Take a deep breath, and pull the bar up by driving up through the chest and snapping the hips forward. • Lock hips and knees out to complete the rep, then lower back to the floor with control. Note. this is a complex lift to perform correctly. Be

There you have it – 6 exercises to help you master any mud run! It goes without saying that these should be completed along side your distance running and interval/ conditioning training. Aim to complete a strength training plan like the one below at least twice a week. Ideally start between 10-16 weeks before your run. However, you will also get some great gains in as little as 4-6 weeks out from race day.

Workout to be completed in this order: (If the reps feel too easy add some more weight whilst maintaining strict form). 1a) Deadlift: 4 x 5 reps 1b) Pull up: 4 x 5-10 reps 1c) Push press: 4 x 5 reps

This plan was devised presuming you have access to standard gym equipment. If you are lucky enough to have access to rigs, lifting platforms, battle ropes, prowlers etc. feel free to mix it up! If not, improvise with something heavy, use play parks, branches for pull ups, logs in the woods.

2a) S piderman press up 4x 20 reps 2b) Jump squat 4x 20 reps 2c) Farmers walk 4x 50 m

5 Deadlift

There are places to train anywhere you go, use your imagination!

01732 452404

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HEALTH : INJURIES ask the expert

When to… Ask the expert Injuries suck right??

We are our own worst enemies when we have something holding us back. However minor or major our injury is, there are steps that need to be taken to get ourselves back to our peak and fully operational state. Do you know your DOMS from DOH’S? Delayed Onset of Muscle Soreness can affect some people up to a week after they have exercised. It really depends on how hard you push yourself or how familiar you are with what you were doing. If you’ve never worked out before and hit the gym for a beast of a session, I’m not gonna lie, you’re gonna HURT! And well done you by the way. So what do we do when we know we’re not just sore? The traditional favourite, RICE and I don’t mean a bag of your locals finest Basmati! (Rest, Ice, Compression, Elevation) should clear up anything minor so long as we ACTUALLY do those things. There’s no point icing if you’re going to go for a run later and elevating alone will unlikely sort you out either. You must incorporate all elements of the advised treatment and continue until the injury is better or you’ll more than likely feel you’re running up a downward moving escalator and getting nowhere fast.

At the other end of the spectrum, you felt something pop, tear or you’re on the floor in excruciating pain, go get yourself checked out immediately! Anywhere in between you can try to self diagnose what you’ve done but remember the site of the pain isn’t necessarily the site of the injury, sometimes we get deferred pain and I, myself am a classic example of that. In brief, I believed I was suffering from Achilles Tendonitis last year and I self treated for almost 2 months, only to then admit I needed help as it just wasn’t improving. I searched for a local, well qualified Sports Therapist for help, I explained my symptoms and she set to work on my poor, over trained, under stretched mistreated body. I can’t say this experience was particularly pleasant. She hurt me A LOT! But in a good way. After just 1 treatment I had an 80% improvement and after the 2nd I was fully functional. Turns out I had such a tight calf and a huge build up of toxins and knots that it was causing pain in my Achilles every time I flexed my foot. I guess the moral of the story is: if I had seen her as soon as there was something wrong, I’d have been fixed a lot sooner.

Pain, is your bodies way of telling you there is something wrong and you must nurture it until the pain has gone. Perhaps whilst you’re resting you can use your unexpected gap in your timetable to assess why that injury happened in the first place and take steps to not repeat it. So... you’ve RICE’d for a while now and it’s just not getting better. In fact, you’ve tried to carry on with normal life as much as possible, so now something else hurts too because it’s been compensating for the body part which isn’t fully functional. Before you know it, the minor injury you had in the first place has snowballed into something much bigger and you’re in a real sticky wicket now! Undoubtedly, you have no choice but to seek help. Off you go, do it now.

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So… unless you are qualified to diagnose or are absolutely certain you know what you’ve done then seek help. The alternative is to do nothing which is fine if you like being in pain and restricted in your daily life… I’m not keen on that suggestion either.

My advice would be, IF IN DOUBT, CHECK IT OUT!

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HEALTH : CHALLENGE are you up for it?

PUMP & HUMP With Valentine’s Day fast approaching, love is most certainly in the air, but are you ready for the ultimate physical challenge? By PT Emz Watts

A full body, heart pumping, sweat inducing, hormone pulsing, nerve tingling activity, that’s as old as man himself? The most intensive workout the human adult will participate in (if they’re doing it right) which is the most basic, primal act; procreation...or in modern terms.... doing the wild thing!! Ok, so we’re all adults here, and we all know what happens behind closed doors, in bedrooms, kitchens, cars, and other weird and wonderful places, every where around the world. But the question is, are you trained for it? Are you fully prepared to give your best performance, no matter the distance?

...it has now become an enjoyable past time and stress release

Are you conditioned to complete the challenge ahead, with expertise, crossing the finish line, medal worthy, or will you wilt and fall, before you’ve completed the distance, burdening yourself with a dreaded DNF? But don’t despair, the human body is an amazing machine, and with the right training and the optimum fuel, you can bask in that post coital glow, happy in the knowledge that you most certainly made the earth move! Originally, an act designed to ensure the human race survived, it has now become an enjoyable past time and stress release practiced by most adults on a regular basis! We all know how much better we feel when we’ve completed a workout and that’s why you should always most certainly pump before you hump! Simply... Exercise makes you horny! End of! It is indeed true, working out, increases your sex drive, as it sparks off a chain of physical, mental and emotional reactions in the body, all of which are the primary elements for increased libido. When you exercise, the brain produces endorphins that stimulate the release of sex hormones. These hormones

For Elite Atheletes to Fun Runners

reduce your heart rate, improve your digestion, lower your blood pressure and cortisol (stress hormone) levels and relax your body. And best of all, it leaves you feeling primed for some primal activity! These include: Y increasing levels of the primal ‘his’ & ‘her’ hormones Y emitting pheromones (your bespoke, personal fragrance, created especially for you by Mother Nature to attract a suitable mate) Y stimulating the nervous system Y unleashing your primal instincts Y improving confidence levels & self esteem Y increasing heart rate Y flooding the body with super charged happy endorphins Y electrifying all the nerve endings Y increasing body temperature and blood flow And much more!

31% had sex more often

A recent study of 8,000 women aged 18 to 49 that workout 3 times per week found...... Y 40% were more greatly aroused with less effort!! Y 31% had sex more often than their non exercising mates Y 25% find it easier to ‘POP’

than their non exercising mates

Y And the blokes... Harvard School of Public Health worked with 31,000 men and found that those that regularly worked out, had 70% less problem ‘getting it up and keeping it up’ LET’S GET PRIMAL – Male I’ve decided to focus on the men first, as us women know, they need less time to ‘finish’, and like to feel they’re in control, and need our undivided attention to ensure their egos are well catered for, so let’s big them up first! Starting with the all singing, all dancing, male classifying hormone known as; Testosterone and, here it is explained....Steroids NOT included!! Having a higher level of testosterone has many benefits, from increasing your sense of pride to boosting your self confidence.

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HEALTH : CHALLENGE

Studies show that men with a higher level of the T hormone were better hunters...and I don’t mean they were better at finding dinner! The T strong males were more assertive when it came to attracting a mate and gained more attention from the fairer sex than the lesser blessed men! So how do you increase this female attracting hormone? Some believe there is a magic supplement for this juicy male hormone, unfortunately there isn’t and it’s all down to you and your discipline and determination... The truth of the matter is, to boost testosterone, you need a combination of living life like a caveman, combined with total religious like commitment...

Some believe there is a magic supplement for this juicy male hormone

But that’s no fun, so here are a few simple ways that you can boost this great, natural male hormone! Y Get lots of sleep with the natural daily cycle; I recommend aiming to sleep 22:00-06:00 (like the Beast; rise with the sun, sleep with the moon) Y Eat lots of meat and good fats like you have just been and killed it (these good fats provides the building blocks to build testosterone) Y Eat lots of whole natural foods (meat, good fats, fish, vegetables, fruit, sweet potatoes, dairy) Y Train big!!! Focus on a mix of compound resistance training, accessory exercises specific for your goals, with some sprinting, running, jumping and smashing! Get out, get primal and simulate the hunter, gatherer in you! Y Avoiding binging on alcohol as this flatlines testosterone for up to 2 days after drinking, but you can enjoy the odd glass of red wine, which relaxes the body and mind and provides rich anti-oxidants! Y ALWAYS Ensure water intake is high, so for most men around 2.5-3 litres a day, avoid coffee after 4pm (this releases cortisol – the stress hormone, which fights against testosterone in the body, so try to keep it low) Y Rest and relax where possible - stress will limit your body’s ability to produce testosterone! Y And the bit I think you might like the most..... have lots of sex!!!! (I don’t think this bit needs any further explanation...really!

IT’S A GIRL THING! Most women will agree, that ‘leaving the lights on’ is a big issue. We all have self induced flaws and imperfections that we have built up in our minds, that you men simply don’t see, but we get hung up on them! And this most certainly doesn’t make us feel sexy! But when we workout, and the happy hormones start coursing around our bodies, our confidence is boosted, we feel sexier and we feel more inclined to let you enjoy the experience visually as well as physically! When women exercise, we produce endorphins (the feel good chemicals) which we also release during sex. The more women can generate these through exercise or interaction, the easier it is for our bodies to produce them! So, in short, workout and get jiggy more often! Getting breathless can only make it better. Aerobic exercise increases your body’s circulation, it also reduces stress, invigorates and stimulates the body and improves blood flow, including to the lower regions, making it all the more ready for the activities ahead!!

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workout and get jiggy more often!

The big taboo of the pelvic floor is normally only addressed by new mums and pilates instructors, but by performing basic pelvic floor exercises on a daily basis, can strengthen all the necessary muscles to provide you with a more intensive ‘peak’ and a more ‘fitting’ experience for your partner! As a woman, I know first hand how important it is to feel good in my skin, but the media and hearsay has complicated our views on what’s the right things to do to achieve the ideal female shape. There is something I hear pretty regularly from my female clients, and it is...

“I really want to lose weight and tone up as I don’t want ‘saggy’ bits!” BUT “I DON’T want to bulk up and get muscular so I won’t do anything strength based exercise and will only do cardio!!” To achieve a beautifully balanced female figure, that is toned and defined, yet still portrays all the distinct feminine characteristics, women need more than just cardio!

01732 452404

So, in short,

continued...

HEALTH : CHALLENGE are you up for it? ...continued...

This female form of long, lean limbs, with gently sculpted muscles, and enhanced, natural yet firm curves needs a good combination of training, including lifting weights! Ladies, if you think that weight training will have you looking like Arnie, don’t worry... you only have a low level of testosterone in your body, so you won’t ‘bulk up’ like the men do... unless of course you start taking testosterone, but if you do, please ensure you buy a good razor to go with it All weight training will do for us ladies, is give us increased strength and stamina to keep up with our men, and an even better physique and shape to show off to them! A WAY TO A MAN’S HEART... So it seems we’ve forgotten what food is for!! Food can be tasty, food can be dirty, food can be cheap, food can be comforting, food can be entertaining and food can be sexy, but none of these reasons should be confused for the real role food plays in our lives! Each micro and macro nutrient plays a role in the way our bodies respond, and the same can be said for the aphrodisiac foods we consume. Here’s my favourites to include in your valentine’s menu! No.1: ASPARAGUS Apart from looking a little saucy asparagus contains vitamin E!! Vitamin E helps with the production of Hormones such as testosterone and oestrogen, which ‘stimulate’ the nether regions. Steam some asparagus to get steamy No.2: CHOCOLATE Ok, I’m not talking the cheap, nasty stuff, you can buy for under a pound at the local garage, I’m talking the high cocoa, all out, spoil your partner, king of chocolate, 80% cocoa type of stuff!! It contains Phenylethylamine (try saying that with your mouth full) which helps you feel relaxed... and aroused!! Always handy when a little luvin is on the cards... YAY I hear you say!!

All in all, we are what we eat, (no pun intended) and the fitter we are, the better we can be (in all aspects of our lives)

No.3: HOT CHILLIES Let’s spice things up... Oooo Laaa Laaaa!! Capsaicin is a chemical found in these lovely little firey fellas and this magical stuff boosts blood circulation while stimulating your nerve endings... and we all know where that leads!! Just be sure to WASH YOUR HANDS AFTER CHOPPING THESE LITTLE GUYS!! You could end up with your passionate evening being red hot for all the wrong reasons!! No.4: GARLIC Ok, so I agree, having your loved one honking of garlic is not the most attractive thing. But this fabulous stuff balances blood pressure, is a powerful antibiotic and boosts your mood! A clove a day keeps stress away.....and it will probably keep the chances of a snog away too, but if your better half indulges in a little garlic too, you’ll both be happier on SO MANY LEVELS No.5: RED WINE Right, so this is the point when I harp on about moderation and responsible drinking.....but I trust you are all adult enough (pahahahahaha) to drink responsibly! So, Red wine... pretty awesome stuff! Yes it makes you feel a little fruity but it is also loaded with Resveratrol, an antioxidant that aids blood flow and boosts your circulation!! So crack open a bottle and indulge while you play horizontal hula – WHAAAHHEEYYY!! No.6: WATER MELON This colourful fruit is bursting with Citrulline (the pips too!!) which boosts nitric oxide in your body!! This Nitric Oxide stuff relaxes the blood vessels, therefore speeding up circulation... Which, erm, technically speeds up blood flow to certain regions! Especially good for older men, that may, erm, ‘struggle’ to perform! So, in short, you get turned on, quicker! BOSH! There are many benefits to working out and eating right and the fitter you are, the better your performance, both on the course and in the bedroom allowing you to ‘stay the course’. – Enjoy!

So get fit, get healthy, and get down right jiggy this February and every month after!!

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RACE : TEAM NUTS our mission is to introduce new people to our sport

Team Nuts Are you NUTS enough? Team Nuts is the obstacle course racing (OCR) team of the Nuts Challenge – a military style assault course, in Dorking, Surrey.

Wayne Monkman

Michael Midgley

Our Mission

Ultimately, our mission is to introduce new people to our wonderful sport and encourage people of all ages to lead fulfilling and active lives. In addition to the act of exercising, which has obvious health benefits, joining a team enables people to become more integrated into their communities, feel part of something fun and worthwhile and can provide a sense of belonging.

Being part of Team Nuts is important for our members and together we have achieved feats we never thought possible as individuals. Whether you’re looking for a podium finish or just to finish we’re here to help you along the way. Our aim is to build a community of OCR enthusiasts who are passionate about training, racing, and supporting one another to achieve goals, no matter what your goal – both individually and as a team. We love all things mud and outdoors and take on challenges whatever the weather. Our background, in a nutshell… The Nuts Challenge, based in Dorking, Surrey, is one of the country’s biggest obstacle course races in the sporting calendar, including ‘Winter Nuts’ (every March), ‘Summer Nuts’ (every September), and a new team event since 2015, Nuts 4x4. Team Nuts, formed in April 2014, the brainchild of Wayne Monkman (owner and Race Director of The Nuts Challenge), and Michael Midgley (Personal Trainer and owner of 6TSix Fitness and Health), both of whom have military backgrounds and utilise their experiences when designing courses and team training. We think our team is rather special Team Nuts is growing at a rapid rate. From an initial group of about ten individuals, we now have in excess of 60 members. Team Nuts does not seek to be an exclusively elite team – although over half compete at a high level. We are passionate and dedicated and we welcome new members regardless of experience and ability. By working together and supporting one another, we are creating a community that race together, train together, and learn to overcome challenges together. We are not all about winning – but we are good at it Team Nuts is first and foremost an all abilities team and we pride ourselves on encouraging everyone.

We recognise that many of our members run for fun, however, some of us are also highly competitive and team members have made a significant number of achievements throughout our brief existence. Our aim is to ensure that all team members are provided with the opportunities, equipment and knowledge to ensure that they stand the best possible chances of achieving their own personal goals. Some of which are at very competitive levels including UK, European and World Championships. Inclusion to Team Nuts goes far beyond the mud Obstacle racing is both physically and mentally challenging and actively promotes teamwork. We welcome your friends to join with you too. In addition to year round access (almost) to the Nuts Challenge course and a Team Nuts race vest, you also have full access to our training sessions.

Team Nuts outdoor training sessions Each month we run a 90 minute Bootcamp and a three hour OCR specific training session, bought to you by Personal Trainer and owner of 6TSIX fitness & Health. These are a great way to prepare for races or to just have a practice and learn techniques on some of the obstacles in the outdoor fitness centre whilst keeping fit too. These sessions are FREE for Team Nuts members, £30 for non members.

We are a serious bunch, honest

Sessions aren’t just for Team Nuts members; everybody is welcome!

Membership is £72 per year and we think you’d be NUTS to beat that.

Any questions or to join please see the website or contact michael@thenutschallenge.co.uk

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ALL TERRAIN

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RACE : REVIEW camaraderie on course was second to none

Mud Monsters

Mud Monsters offer 3 distances, 5km, 10km and 20km. Martin Bullock Ex Infantry Soldier

The 20km is two laps of the 10km route, so in order to give an accurate comparison review I ran the 5km course first and then the 10km afterwards. The 5km race is perfect for beginners coming into the OCR world. It offers award winning mud (and lots of it), water, hills, a good selection of obstacles along with a true insight of what this sport is about. Although to some it is “only a 5km,”, you can see the Race Director’s have taken just as much time and care in this distance as they have the longer ones to ensure this is a great OCR and not just a trail run with a few hay bails thrown in for good measure. In some races you only get the good obstacles if you do the longer distance and although clearly not everyone can do them all, the 5k distance certainly gives a brilliant insight as to what the rest of the course offers. The 5k for me was a really good, challenging, quite exhilarating race. The 10km race was a different beast altogether. You can see the RD’s have invested wisely into new obstacles since their first race a couple of years back. One of which is so good, it featured at the UK Championships 2016. Yes, you know it, the Ninja Rings.

Do not under estimate how much energy the mud drains from you

There was a lot of dispute the week building up to this race, when it was announced a tyre carry would be one requirement for UK qualification. Myself, amongst others could not understand how a simple tyre carry could be a qualifying obstacle, especially when there were other far more technical obstacles such as the weaver. The RD’s did not disappoint when push came to shove, we’re not talking car tyres, we’re not even talking van tyres, we’re talking big, giant, huge tyres! It must have weighed as much as I did, if not more, (or so it felt). Only being allowed to carry them, not roll or push, we went up a low but steady incline for about 30m, tackling two low hurdles and back again. It was a true test of stamina, strength and sheer determination. So the simple tyre carry became a very very worthy qualifying obstacle after all. I saw many a person struggle at this point. In a nutshell, the course is magnificent. I have never run in mud like it. It was literally oozing out of the

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ground like lava from a volcano. It took every muscle and every bit of strength I had to crawl through parts of it. It took time and zapped energy just to breathe. Again, plenty of water, constant in’s and out’s, up’s and down’s. Mud Monsters also boast walls, the pre mentioned weaver, a water slide, plenty of crawls, monkey bars and hang tough rings, ninja rings, tyre climbs, Irish table, rope traverse, cargo nets, mud, mud, mud, mud, mud to name a few. Did I mention the mud? Camaraderie on course was second to none (as expected), volunteers and marshals all were excellent. So, to compare the two, I would say that the 5k is a brilliant all rounder. Whether that is for the newcomer or a seasoned runner wanting to enjoy the shorter distance. The 10k really jumps up another level and is a real challenge for even an experienced runner. Do not under estimate how much energy the mud drains from you, the variety and plenty of obstacles available on both distances means you really get a lot of bang for your buck! As for the 20k, well I may be nuts, but I’m not sure I’m that nuts! Well, maybe next time...

With the obvious investment of time, care and money that Mud Monsters have clearly injected, I look forward to seeing what they unleash in 2017. This is a race that is quickly becoming a big fish in a big pond. I genuinely believe this race deserves a place on your 2017 calendar, whether you’re a newbie or a regular racer.

Photos: Epic Action Imagery

28th May 2017. Will I see you there?

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Take up the challenge... Book this legendary mud & obstacle race now!

Win a FREE place! Scan code or see below for details

- 28 May 2017 - South of London - 5km, 10km, 20km & 35km - Up to 135+ obstacles www.mudmonstersrun.co.uk

#getdirty

Win a free place to Mud Monsters Run in May. Simply either scan the QR code above or send an email with your name and the subject line ‘Obstacle Mud Runner’ to info@mudmonstersrun.co.uk Competition closes midnight 2 April 2017. By entering you agree to the T&C’s which can be found by scanning the QR code above.

ONE RUN IS NEVER ENOUGH!

ITS NEVER TOO LATE TO START

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THE OCR

Day and Night 10k Dry5 5k Obstacle Course Races

25th March 2017 Coventry Book online using code OMRMAG to get a 15% discount Donâ&#x20AC;&#x2122;t Fear the Challenge, Challenge the Fear!

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RACE : REVIEW from my eyes...

Obstacle Course Racing UK Championship ...it was dreary and cold and damp and cold,

Most of us have been there. Setting the alarm for silly o’clock. Getting up before daylight to load up the car while the rest of the world are catching their zzz’s. It can only mean one thing.

did I mention it IT’S RACE DAYYYYYY… was cold? But this is not your average race. It was really cold, it was wet and cold, it was dreary and cold and damp and cold, did I mention it was cold? Thanks for that, whoever is in charge of weather! You could have done us a favour. It’s the UK Championship race day and I was going to need as much help as possible! I’m up, dressed, fed, in the car with coffee, 40 minutes later I arrive. Wow… The atmosphere is very special. (I won’t say electric like you were expecting) oh ok, I will, it was. Registration is buzzing. There’s a whole other level of anxiety floating in the air today. This is it, the big one, the one we’ve been waiting for in the UK.

Congratulations to all finishers and competitiors. Results are: Female. 1st – Freya Martin 2nd – Laura Heywood 3rd – Linda Johnson Male: 1st – Tristan Steed 2nd – Ross Brackley 3rd – Dasos Gonnella

Hosted by Judgment Day at the stunning Pippingford Park in Sussex, it was the UK’s time to filter out the best of the best. The two wristband system was to give competitors a chance of still standing on a podium regardless of failing an obstacle. Many have an opinion on that but the fact remains, there were still empty podium places. That along side the disturbing reality that not one single female completed the race and every obstacle, has now raised the question of was it too hard or are the females just simply not good enough? You make your own mind up on that one. So, where was I? Ah yes, the race. Waves split by gender, age group and pro. We were organised into a starting pen quite some time before the race actually set off but once we got going (thanks for the uphill start) it wasn’t long before we hit the hurdles, shortly followed by monkey bars and the pack started to thin out as we all found our rhythm and took each step and obstacle in our stride. At many times, the order of 1st, 2nd and 3rd changed and it really is anyone’s

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guess what happens out on course. You only need one set back (thank you Gladiator rings – I got you in the end) and the outcome of each person’s race can change in an instant. A series of walls followed, a through wall, a 6ft incline and an 8ft vertical situated nicely on the outskirts of the event village meant a huge surge of excitement as you made your way back near to where you started. It’s a brief moment before you’re back off out towards slackline, a hoist then that bucket carry which means most resort to a walk or risk losing its contents. Cargo net nicely hung off the bridge meant a climb up and over the other side lowering yourself down the rope. Off we go again and it’s soon a series of muddy ditches to slow you in your tracks slightly before you face the event village again for one of my personal favourites, the Reapers revenge 1,2 & 3. It took me a couple of goes to appreciate the size of this beauty and the distance I had to leap to reach the final part but I got there. (I may have left a knee cap on it somewhere though as I did rather launch myself and hope for the best). A crawl under a platform then as I looked up, every RD’s and runners worst nightmare… a queue!

Photo:Louise Dean Photography

Now this is a whole other topic of which you all have your own thoughts on also. Various question marks hang over this obstacle. Was the positioning of this obstacle right? Did it need more lanes? (although not really feasible as it was kindly donated by Mud Monsters Run) I know a lot of runners were

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RACE : REVIEW

disgruntled about the retry rule changes mid race. Should there have been a penalty option instead? Should it have been placed elsewhere where there would possibly be less of a hold up? Should it have been so close to Reaper’s Baby Dragon? The actual solution is anyone’s guess. A quick refreshment stop gratefully supplied by High5 and it’s up and at ‘em. Another favourite which I’d not come across before and that’s Legends Leap supplied by The Suffering. A 12ft wall with a hole and 3 skull grips which were just out of reach enough to add that element of risk, this required strength and flexibility to get your foot up to the holds and over the top then down the other side via a rope. Plus if you have height issues, well… lets just say the view from the top was pretty good. Hitting the trails once more, the next obstacle in our path was the Irish Kiss which took many a wristband. It’s harder than it looks and is a definite championship worthy obstacle.

around you. Lift off, lights out and 8ft incline walls under our belts, these are the most challenging of the walls so far and a brief pause in between is needed to compose yourself and prepare for the next one. Trails again then change the barrel. A beer barrel (presumably filled with water not beer) it’s HEAVY!! A walk to a marker, round the pin head and back again. Trail climb then the piece de resistance… Deano’s rig! Like a scene from March of the Penguins, I was surprised to see as many retries as I did. Many wrapped in blankets where the cold was beginning to get to them. Some familiar faces from the elite wave and many whom I really didn’t expect to see there. To hear that some of the UK’s finest didn’t make it across was a sad discovery, what hope did the rest of us have? Was it really too hard? Was it the weather? Was it too late in the race? Did the wait allow us to get cold? Are we simply not good enough? Many a wise OCR’r have their own theory of “what went wrong?” Did anything actually go wrong or is an earlier mentioned theory correct? Despite the difficulty, everyone appeared to give it their best shot. I don’t think I saw more determination than that of Heather Ratcliffe to attempt to complete it. In the end she was threatened with a DNF if she didn’t get a move on, so reluctantly she had to say goodbye to it and continue before the cut off time caught her up but boy oh boy did she give it everything!

OCRA and the UK Championship will be back in 2018. United Kingdom, you have the whole of 2017 to become the best you. We’ll see you there.

Photo: OCRA

Pippingford Park Estate in my eyes is an absolute gem of a location. The beauty of those hills alone are almost as breath taking as the temperature of the water! Which leads me onto the 30m rope traverse and swim. A rope traverse on top or below (your choice) across a lake to a designated point marked by a red flag then a drop in the water and swim the rest. It made snow feel warm! Certainly woke up my senses and clambering out the other side meant I needed to get moving before the cold got to me. Stunning scenery all around as we make our way to the tunnel and it truly is as black as black can be! Unable to see my hand in front of my face, it’s a case of trust your instincts and just put 1 foot in front of the other until you reach the end. Up and over the 5ft incline walls, a sandbag carry, where you just take advantage of the slow in pace and absorb what’s

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Photo: Katie Campbell Spyrka

For me, the final 2 obstacles lay in wait, an 8ft wall and the final 7m rope climb. Dinging that bell at the top was a feeling of sheer elation knowing that I’m on the final home straight to a welcoming finish line.

I’m relieved to have finished and proud to have taken part.

For Elite Atheletes to Fun Runners

SUNDAY MAY 7TH 2017 AT PORC, PENSHURST, KENT choose your distance

dirty rotten scurry - 1 lap dirty rotten scramble - 2 laps dirty rotten survival - 3 laps

RACE up and coming

Diary dates FEBRUARY

tick & do

MARCH

tick & do

APRIL

04: Mud & Madness – Essex

04: Dartford Half – Kent

01: Endurer Dash – Peak District

04: No Ego Torch Challenge – Durham

04: iNVNCBL – Wales

01: Forest Ninja – Gloucestershire

05: Tough Enough Races – Hampshire

04: The Mad March Mare – Northumberland

01: Inflatable 5k – Peterborough

05: Cancer Research 10k – London

04: Maverick Original Race – Hampshire

01: Spring Monster – Oxfordshire

05: Xtreme Challenge – Catton

04/05: Devil Mud Run – Gloucestershire

01: Wild Mud Run – Derbyshire

05: Mad Dog 10k – Southport

04/05: Winter NUTS – Surrey

01/02: Lone Wolf – Hampshire

11: Wild Night Run – South Devon

05: Normanby Hall Adv. Race – Lincolnshire

01/02: Rough Events – Lincolnshire

12: Muddy Boots & Fun Run – N. Yorkshire

05: The Beast Double or Quit – Leicestershire

01/02: The Gen. Winchester 10k – Winchester

12: Olympic Park – London

05: Wife Carrying – Dorking

02: Bride’s Run – Warwick

18/19: Bootneck Challenge – Peterborough

11: 5k Hero Race – Surrey

02: Pukka Races Diablo – Bedfordshire

18/19: Ram Run – Scotland

11: Deangate Turns Meangate 16k – Medway

02: Endurer Dash – Peak District

19: Hampton Court Half – Hampton Court

11: Mini Military Mud Run – Rockingham

02: Forest Warrior – Forest of Dean

19: Lanhydrock Half – Bodmin

11: The Suffering Races – Leicestershire

02: Paddock Wood Half – Kent

25: The Avalanche Run – Leicestershire

11: The Mighty Deerstalker – Scotland

02: Winchester 10k – Winchester

25: Badass Mucker Reboot – Lancaster

11: The Half Deerstalker – Scotland

08: Mini Military Mud Run – Rugby

25: Bigfoot Challenge – Kent

11: The Major Series Midlands – Birmingham

08: Mucky Madness – Essex

25: Brutal 10k – Surrey

12: Silverstone Half – Silverstone

08: Spartan Sprint – Sevenoaks, Kent

25: Maverick Original – West Sussex

18: Gung Ho – Cardiff

08: The Maverick Original – Dorset

25: Glentress Trail Run – Scotland

18: Muddy Mayhem – Knebworth

08/09: Rough Runner South – Hampshire

26: Dash for the Splash – London

18: The Major Series North – Leeds

08/09: Spring Wolf – Warwickshire

26: Thorpe Park Half – Surrey

18: Superhuman Quattro – Bristol

09: Brighton Marathon – Brighton

26: The Terminator Race – Wiltshire

18: Viper 369 – Cheshire

09: Honiton Hippo – Honiton

26: Two Tunnels Race – Bath

19: Battle of Lansdown – Lansdown

16: MacTuff Family Challenge – Scotland

19: Battle of the Knights – Barrow

22: Brutal 10 – Bordon

19: Hastings Half – Hastings

22: Gung Ho – Windsor

19: Muddy Trials – Scotland

22: Rocket Race Apollo – Somerset

19: Back 2 The Trenches – Surrey

22: Warrior Adrenaline Race – Hertford

19: The Mud Yard – Drayton

23: Zombie Survival Run – Wales

19: Spring Surrey Badger Half – Surrey

23: Inflatable 5k – Chepstow

25: Battle of Lansdown – Lansdown

23: Muddy Maniacs – Manchester

25: Chain Runner – Cheshire

23: London Marathon – London

25: Reaper Day/Night – Coventry

23: Warrior Run – Sussex

25: The Maverick Buff X Series – Yorkshire

29: Bog Commander – Peak District

25: Gung Ho – London

29: Gung Ho – Manchester

25: The Major Series South – Kent

29: Iron Run – Northamptonshire

26: Tartan Warrior – Scotland

29: Tough Mudder – Henley On Thames

tick & do

29: The Shropshire Mud Run – Eaton Mascott 30: Yorkshire Warrior – Yorkshire 30: Farmageddon Run – Leicestershire

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