LIFE
RUNNING You set the pace
SOUTH WEST
ISSUE2
THE NEOLITHIC MARATHON
Run to Stonehenge
COME &S JO I N U k faceboo
on
TRACK & FIELD
Race the train
5000
MILES! RUNNING RECIPES Food for fuel p16
SPECIAL FORCES Race with the SAS p30
All fired up! Take on tougher races this year WEIGHT LOSS Burn the fat p06
Welcome & Contents
Welcome
to Running Life South West The South West is a great part of the UK to run in but it has been a brutal winter in terms of floods and weather that has meant for a lot of runners it’s not been an easy or fun time to put those trainers on and run outside. We can only look ahead and hope that spring is going to bring some better weather with it. This issue we are looking at some races that are easily reachable from the South which are in Wales, such as Race the Train and The Fan Dance and also some classics that are not that well known but probably should be such as the Neolithic Marathon in Wiltshire. We have loved the response to the first issue and thanks to everyone for your enthusiasm and kind words. The magazine is a labour of love for Guy and I, a project that we can’t put down and enjoy doing! We hope you enjoy the second issue and thank you to everyone who has contributed.
Richard Forsyth Editor Richard_forsyth1@hotmail.com
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Cover image: ©Epic Action Imagery
Special thanks to... MEET THE TEAM Editor: Richard Forsyth Art Editor: Guy Radcliffe Thanks to Pete Rees from Mudstacle.com for the cover and great images, Threshold Sports, Race The Train, the Chi Running guys and all the contributors who have helped us.
02 RUNNING LIFE ISSUE2
Guy and Richard after the Bristol 10k… Bonza!
Beth Davies Personal Trainer and Nutrition Expert
Helen Forsyth This issue's diet focused Runner Profile
Peter Rees Founder and race veteran of Mudstacle.com
CONTENTS
Did yo?u knowmins
26 It takes ff a o to run r. Mars ba
18
10
04
THE RUN DOWN A round up of the latest news, research and products out there and stories from everyday runners on how they mix running with the pressures of modern life.
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RACE LISTING Find a race in your region. Races in the next months if you are thinking about booking now.
10
MUD, SWEAT AND TEARS Thinking of doing a tough obstacle race with mud and muck aplenty? Read this interview with Pete Rees who runs Mudstacle.com for dirty great races.
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EAT AND RUN Personal Trainer, Beth Davies, takes you through nutrional advice and training tips to get in shape for your spring marathon.
18
CHI RUNNING- AN ALTERNATIVE APPROACH The latest running style takes away the pressure of time and speed and focuses on your body and how you can encourage it to run well.
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BETWEEN SOME ROCKS AND SOME HARD PLACES The Neolithic Marathon by the Wiltshire Wildlife Trust follows the Sarcen Trail from Avebury to Stonehenge for one of the most spectacular and rewarding marathons you can book.
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THE ULTIMATE 5K Meet Jamie McDonald, otherwise known as 'The Flash' who was the first Brit to run across Canada in minus temperatures unsupported for charity. A true hero!
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RACE THE TRAIN This is the first of two features on Welsh races that are a little out of the ordinary. Race a train and see if you can 'steam' across that finish line in style.
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SUMMIT TO REMEMBER Race with the Special Forces up the highest mountain in Wales. Not an easy run but a good one.
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ISSUE2 RUNNING LIFE 03
The Run-down
THE RUN-DOWN
News, research, runners and products
Lunar Landing for 2014
T
he Flyknit Lunar2 brings two of our best innovations and technologies together in one package,” says Rob Dolan, Senior Design Director, Nike Running. “You get the responsive, fluid ride of Lunarlon cushioning with this amazing, light but supportive upper through Flyknit. Those two things together are a magical combination.” Nike’s latest offerings have hit the shops. Shoe innovation and science, sometimes, when put into a PR cocktail often sounds like shampoo adverts but for seasoned runners – if you want some funky and functional trainers for the year’s running Nike usually deliver the goods. If you want to purchase you can go to Nike.com and most Colours: Men’s white-blue / running retailers who will stock by the time of publication. Women's orange-white-purple.
Running vs. Cancer A new study in the International Journal of Cancer indicates that breast cancer survivors might benefit more from running instead of walking for their exercise, and even lower the mortality risk from breast cancer. A total of 986 breast cancer survivors were followed for a nine year period. The results suggested that running was more beneficial for the body in terms of recovery rates than merely walking. Of the survivors, 714 walked for exercise and 272 ran for exercise. By the end of the study period, 33 of the walkers and 13 of the runners had died from breast cancer. It was reported that the researchers found that runners experienced greater gains than the walkers, as they had a more than 40 percent decreased
“
risk of dying from breast cancer for every MET (Metabolic Equivalent) hour each day, while it was a 5 percent decreased risk for the walkers. What’s more, runners who ran an average of 2.25 miles each day had a 95 percent lower risk of dying from breast cancer over the study period of nine years, compared with those who didn’t meet the recommended minimum of 2.5 hours of moderate intensity exercise. "If I were a breast cancer survivor, I would certainly consider running or some other vigorous exercise over walking, and I wouldn't just be doing the minimum, with the consequences and potential benefit being so great," commented study researcher, Paul Williams, of the U.S. Department of Energy’s Lawrence Berkeley National Laboratory.
The runners experienced greater gains than the walkers.
04 RUNNING LIFE ISSUE2
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A MONTH OF ‘RUN’DAYS Imagine running a half marathon (13.1 miles) every day for 31 days. Well, Kieran Alger from North Devon, 35, doesn’t have to – he’s done it! Kieran did the feat with his feet in December and even ran on Christmas Day and Boxing Day. Kieran from Bideford did it to raise almost £2,500 for an Aids charity. Kieran commented to the Press: “I think the hardest part was doing it around my work. I would be out the house by 6.30am to get the miles in.”
The Editor is about to get eaten.
A RACE WITH BITE For those who read the first issue of Running Life you would have noticed the new zombie races that are about in the UK – basically creative minded volunteers dressing up in realistic zombie garb to terrify runners who have to get by them through an obstacle course. We had a welcome invite to run the gauntlet of zombies from the organisers of the biggest zombie race in the UK and as experiences go this was something spectacular. Here’s an image from the Zombie Evacuation Run held in Bristol during October last year. Big thank you for the organisers for a great day out for Running Life and being cornered and grabbed by undead types! Recommend this for anyone wanting something new and weirdly scary – particularly the zombie house you have to run through – brown shorts recommended! Find out the dates for 2014 at this website. http://zombieevacuation.com/
PARK RUNS TO TRUST The National Trust owns some of the most beautiful land, coastal locations and estates in the UK so organising running events in them is a no-brainer. The National Trust hosts 5km runs each week in the South West. They are at Kilerton in Devon, Mon-
tacute - with views across the Somerset Levels (hopefully by the time of press they will be flood free!), Plym Valley at the edge of Dartmoor and a new offering for 2014, Lanhydrock near Bodmin. These ‘Park runs’ are friendly, free and open to all.
BEAT THE BURGERS
Plym Valley runners on this National Trust course.
If you ever get cravings for junk food like doughnuts, burgers or pizza but hate the idea of abusing your internals, running might be the answer. A group of nutritionists at the University of Aberdeen used brain imaging to discover a new link between exercise and appetite. Participants in the study were reported to be more likely to choose healthy food choices such as fruit and vegetables after running fast for an hour. ISSUE2 RUNNING LIFE 05
The Run-down
I LOST 4 STONE
by running and dieting!
I
have been overweight to varying degrees all my adult life so it has become a state of being that I have simply accepted. I would justify it by saying to myself that ‘I am a bit curvy’ and there were times when I was a little overweight and other times when I was a lot overweight. It was my lifestyle – I wasn’t happy with it particularly but I had accepted it none-the-less.
R PRO NE
RUN
NE
LE FI
LE FI
RUN
People run for different reasons but Helen Forsyth saw it as a way to lose weight and get a healthier body and way of life. She embarked on a fitness drive where she ran three times a week, shed four stone and regularly ate healthier food.
R PRO
“
clubs but I found it was easy to get in a bad routine. The clubs made you check-in once a week so after the check-in you can fall off the wagon for a day or two and then you have to motivate yourself back to being good – like a half week on, and half off the diet plan – so the result is you don’t lose weight very quickly and yo-yo with your eating habits. A change of perspective
Running has gone from a hard impossibility to something I regularly do in my routine.
Helen dropped three dress sizes with the new routines.
06 RUNNING LIFE ISSUE2
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I was also trapped in a frame of mind where I used to think I ate fairly well with pasta salads and rice salads and fruit but in truth I would eat well during the day but in the evenings and at the weekends I would eat more and it would be unhealthy food. Far from filling me up, I used to feel hungry all of the time. At work, I got nervous that my tummy would start rumbling during meetings (which it did) so I got into the habit of eating a roll or flapjack before the meetings to prevent this. I’ve tried the slimming
came from seeing a friend of mine one day who had lost a lot of weight through running, which was inspirational.
Finding the motivation So I did three things – first I had to admit the ‘size of the problem’ – so I wore headto-toe lycra and took a photo of myself to face the truth. I had to stop looking in the mirror and making excuses and I needed to do something about it. On that day I took the first photograph and when I looked at it I had the motivation. The second thing I did, the
Helen now enjoys a more active lifestyle with the family.
very next day, was go for my first run. I bought a book called Run Fat Bitch, Run – a humorous book that gets you moving! It was a funny ‘kick up the ass’ of a read. It’s a training programme and if you read it, take it as such – step by step – so you can improve by degrees. Running has gone from a hard impossibility to something I regularly do in my routine. I don’t want to run in races, or with anyone else – running is ‘me time’ and it is good. I’ve gone from being hardly able to imagine life with running in it to the exact opposite and now I love running. My feet almost let me down with a few problems but that has been sorted as now I have found the right
running shoes as well as the right running speed and I come back from a run feeling rejuvenated by it. The third thing I did was to educate myself about nutrition – I felt I needed to learn about which foods did what to the body and based on that, know what foods to eat. You need carbs for energy but I don’t have a day that re-
quires stores of energy as I sit at a desk. As a result of learning about food groups and how they affect the body I learned about a lower carb diet.
Change for good The nutrition change was something I wanted to learn well for forever, not a course but a way of life. I wanted to learn what I needed to live my life well and I found the right combination. For the first time in my adult life I am in a healthy weight range. This means I can run around with the kids Helen - before the weight loss.
and not get out of breath. I enjoy running – something I never thought I would, and I am approaching my 40th birthday with a body I’m happy with.
QUORN PLAYED A MAJOR PART IN HELEN'S DIET For more information visit: www.quorn.co.uk
ISSUE1 ISSUE2 RUNNING RUNNING LIFE LIFE00 07
The Run-down
GET RUNNING STAY RUNNING John Lumbly
Helen Forsyth rounds up some great stories about everyday runners based in the UK.
South West Runners
JOHN LUMBY'S DOG-TIRED OF RUNNING ALONE...
"I like running because it makes me feel great. However, running is basically boring so it is nice to run with a companion or two. I run with my two dogs. Being dogs, they are easy to please, and being Pug breed, they are not that fast so I can keep up (just about). It is also easy to bribe them when the weather is not that good, just a promise of some dog biscuits at the end." LEFT: Some people run just to get something off their chest.
Did yo?u knowtes
ly Electro rts po are in s aid o t drinks ance perform
00 RUNNING LIFE ISSUE2 08 ISSUE1
Chris Stenner I am a fair-weather runner who loves target… A bit of a plodder but I really want to improve. I really enjoy aiming for a time on a half marathon but what I really love is running combined with challenges – The Tough Guy Challenge was one of the best things I have ever done! Running through fire, cold water, over climbing frames, getting stung by nettles and more – I never felt so alive and rewarded at the end. The days afterwards were a real let down though – I felt deflated afterwards when the adrenaline had dropped out of me. My interest in running began on my honeymoon when I had this thought about running the Bristol Half Marathon in memory of a loved one we lost the year before. I couldn’t even do a mile and hated running so this posed a really good challenge for me. What keeps me running is that it's free, but it can be expensive entering races, and I want to improve my speed. I get daunted before heading out but I try to be mentally strong and I reward myself with a glass of wine after. Running makes me feel like I am living my life. Positive thoughts and will power will get you through anything.
You next! Want to feature in this magazine section? Answer the questions below and we might put you in a future issue – images are a big help too so if you send them (JPEG or TIFF by email if possible) please make sure you are happy for us to publish them.
1. Name, Age, Location (age and location optional)
2. What kind of runner are you? 3. What got you started with running? 4. Why do you keep running? 5. How does running make you feel? 6. How do you cope with motivation meltdown moments? 7. Stories: Any you’d care to share? Send your answers to Helen at getrunning-stayrunning@live.com. We want to know what makes you get up and get going! You never know, you might inspire someone to start running, enter a race or someone might relate to your story.
RUNNING CHECKLIST A few races to consider and get booked in for the year ahead. Prices based on quoted unaffiliated rate. CORNWALL GLOW IN THE PARK Where? Boconnoc, Lostwithiel When? 8 March How much? 5k £13, 10k £18 http://www.glowinthepark.co.uk/index.html EDEN PROJECT MARATHON & HALF MARATHON Where? Eden Project, St Austell When? 19 October How much? TBC http://www.edenproject.com/marathon DEVON THE EXMOOR COASTAL MARATHON Where? Exmoor National Park When? 12 April How much? £50 http://www.endurancelife.com SOMERSET BRISTOL 10K Where? Bristol Harbourside When? 11 May 2014 How much? £25 http://runbristol.com/Events/Bristol-10k CHEDDAR GORGE HALF MARATHON Where? Top of Cheddar Gorge When? 22 June How much? £25 on the day http://www.relishrunningraces.com/cheddar-gorge-challenge-day-2.php
Race to the Stones Race to the Stones is in its second year in 2014 and is a 100k run that takes you through amazing countryside on the ancient Ridgeway Path, ending at the historic location of Avebury in Wiltshire where there are a number of standing stones. Image by www.racetothestones.com WILTSHIRE (and beyond!) LONGLEAT HALF MARATHON Where? Longleat safari park, Warminster When? 16 March How Much? £23 http://www.bhf.org.uk/get-involved/events/runs-and-jogs/ half-marathons/longleat-half-marathon.aspx RACE TO THE STONES 100K Where? Chinnor (ends in Avebury) When? 19 July How much? Non-stop £119, 2-day supported £184 (excluding overnight £95), One day 50k £49 http://www.racetothestones.com/ RECOMMENDED WEBSITES TO FIND CHIPPENHAM HALF MARATHON A RACE Where? Chippenham town centre Western Runner When? 7 September www.westernrunner.co.uk How much? £20 The Running Bug www.chippenhamhalfmarathon.co.uk www.therunningbug.co.uk
ISSUE2 RUNNING LIFE 09
Obstacle courses
Mud, sweat
& tears!
With so many obstacle course challenges to enter in the UK, Pete Rees from Wiltshire, took it on himself to create the Mudstacle.com website so fans of these races can find the next challenge. Pete himself is a seasoned veteran of these runs, as our interview reveals. By Richard Forsyth
RL: Which are the most memorable and why? Pete: There’s an enormous variety of events on the market. Some concentrate heavily on natural terrain, some with minor make-shift obstacle and some with tonnes of obstacles as big as a house! You’ll probably notice that many of these events market themselves as being extremely tough, which is true for some more than others. There are some races that are memorable because they have pushed me to 10 Running Life Issue2
No pain - no gain!
my limits, like Nuts Challenge’s 28km race with over 500 obstacles in freezing wet conditions, Man vs Mountain where you run from sea level to the summit of Mount Snowdon and back again before going through an obstacle course and Winter Tough Guy, where you face the largest obstacle structures in the world and wade through water with inch thick slabs of ice. I’ve taken myself to my physical limits and tested my mental resolve. They are tough races… but in
all honesty, for any of these races to say that they’re the toughest events in the world is a bit of a joke and maybe a bit of an insult to anyone who’s completed the likes of Marathon des Sables, Ultra Trail du Mont Blanc or even an Iron Man. All of that just blows my mind! It’s most definitely not all about toughness though. The vast majority of events are far more fun than tough, which suits the majority of people who take part. The most popular distance
Images: ©Pete Rees - mudstacle.com
RL: How many races like this are there? How popular are they? Pete: Obstacle racing and mud running has completely transformed over the last couple of years. I believe the catalyst for the explosion was Tough Mudder’s aggressive entry to the UK in 2012. Their immense marketing efforts helped to introduce the sport to a wider market. In the space of the last three years, we’ve gone from having a handful of events to over 50 brands running nearly 200 events. Well over 200,000 took part in obstacle races last year.
COURSES
OBSTACLE Dirty weekends aren't what they used to be!
Issue2 Running Life 11
Obstacle courses
Pete eats trees for breakfast!
is around 10km and, as well as being doable for most fun runners, it’s also a great challenge for those of us who want to smash it. There are plenty of races that are memorable at that kind of distance: RocksolidRace, Dirty Dozen, survival of the Fittest, Wolf Run, Total Warrior, Nuclear Races, Monster Race and the shorter Nuts Challenge. There are so many great ones though. RL: What's the appeal of these races and who goes on them? Pete: There’s so much that’s appealing about these races and I think they’re perfect for the age in which we live. People are motivated to do something which challenges them and takes them outside their comfort zone. They want to do something different and, most importantly, they want an eye-catching picture to put on Facebook! I think obstacle racing has captured several groups of people. Firstly people like me – those who want a challenge and get kicks out of pushing themselves to new levels and maybe get a little competitive with it. There are those who want to do something with work mates or maybe raise money for charity. In the past they may have considered running a marathon dressed as a cup and saucer, now swimming in mud dressed in a tutu may be a little more appealing. Incidentally in 2013 more people took part in Tough Mudder in the us than run a marathon. Considering that Tough Mudder is only one of many obstacle race organisers over there, that’s a
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pretty crazy stat. If you were to look at a lot of the promotional photos from the races you may think that it’s all stacked guys and slender busty women taking part but, in reality, it’s people of all shapes, sizes and fitness levels. RL: What made you decide to start the website and how's it going? Pete: For a few years I wanted to start my own blog. I wasn’t quite sure what my theme would be. For a while I considered doing one on photography or winter sports but early in 2012 I decided to go for my growing passion – obstacle racing and mud running – so Mudstacle was born. I had been getting into obstacle racing for a couple of years and my calendar was starting to fill with more and more events. The launch of Mudstacle happened to coincide with Tough Mudder’s first uK event, so in terms of mass market popularity, my timing was perfect. The popularity of the blog grew, so with it I started to incorporate more and more features. Before long Mudstacle had become a full blown news website, with an active community, a packed event calendar and tonnes of resources. Over the last couple of months we’ve also launched a Mudstacle Membership, where people get insurance, discounts, a Mudstacle T-shirt and Inov-8 Wrag. As well as that we also have the Mudstacle League, which is a competitive tournament where members score points by competition at obstacle races around
Events like The Spartan Race mean you have to jump over fire.
the whole country. That side of things is really exciting and is a step towards this being recognised as a sport. RL: Do you get through a lot of clothes in the muddy races? Pete: I’ve certainly got through a lot by trying to figure out the best things to wear. Now I have preferred kit list and I try to look after it as best I can. I think you’re always going to snag your clothes on things, more so than regular running and your knees and elbows take a bit of a pounding at times. I tend to cover them up with supports though, to protect myself as well as my clothes. shoes are probably the biggest issue and an expensive thing to replace. All of that mud and grit tends to corrode, so I try to rinse them out as much as possible. RL: Do you get injuries, how dangerous are they? Pete: In most cases these events are no more dangerous than your average trail run, not to say that I haven’t found my-
COURSES
OBSTACLE
“
If you focus on having the right attitude it's amazing what your body can achieve
”
Images: ©Pete Rees - mudstacle.com, ©epic Action Imagery
Pete Rees earns a pint the hardest way!
self in a sketchy situation once or twice! There’s no specific industry regulation yet so you do rely on the organisers’ own safety checks to an extent. Generally organisers are very screwed on though and there’s a lot of support if something does go wrong. In terms of injuries, I’ve had plenty. I think that’s mostly because I’m approaching 40 and I overdo it a little at times. For large chunks of last year I was at an event most weekends, sometimes I was at two events per weekend and a couple of times I even ran two events in a day. RL: Do you ever think mid-way in a race 'why I am putting myself through this?' Pete: Ha! Quite often yes. It’s funny how your attitude can change from race to race. sometimes I’m extremely driven and intent on doing the best I can – willing to completely break myself if necessary. Other times all I can think about is how much I’m looking forward to collapsing as soon as I cross over the
line. As with most disciplines, it’s all in your head. If you focus on having the right attitude it’s amazing what your body can achieve, and how much fun you can have when you’re practically breaking yourself. If I do get my attitude slightly wrong and I wonder why I’m doing it to myself, that feeling soon disappears on the other side of the finish line. All of that pain turns to triumph. RL:. Are there any personal tales, course sections that stick out in the mind? Pete: Wow there are so many. In terms of hardship and pride last year’s winter Tough Guy and 28k Nuts Challenge stand out. With Tough Guy the weather was brutal. There’s a massive amount of water on that course and it was heavily frozen. I battled with moderate hypothermia and nearly half of the race was a complete blur to me (I wrote about my experiences here http://www.mudstacle.com/2013/01/tough-guy-mud-
obstacles-ice-hypothermia.html). With Nuts Challenge it was a similar situation but on a tougher, longer course. The vast majority of people dropped out through exhaustion or hypothermia that day. In just under five hours, I was one of only six people that finished (read about my experiences here: http://www. mudstacle.com/2013/03/four-lapsnuts-challenge-stupidly-tough.html). Then on the fun side, the muddy water slides, climbing my first 10 foot wall unaided, failing time and time again to cross a section of monkey bars, being so bogged down in mud that I could barely move and watching a friend attempt to get around one of the most slippery, muddy courses in road running shoes. Honestly, I’ve had so many incredible moments over the last couple of years. If anyone’s interested in finding out more about specific races just ask a question on our forum, I’d be happy to share my experiences, as would loads of other people in our community. We’re a friendly bunch.
Issue2 Running Life 13
Eat & Run
training for a
marathon
Time to deal with changes in routine Beth Davies gives her expert advice on running, fitness and nutrition.
www.embody-training.co.uk Beth putting her nutrition knowledge to the test.
Beth Davies, founder of Embody Training says now is the time to start training for that spring marathon. Follow these straight-forward tips to getting into shape for that big run and don’t forget how important your nutrition is in your overall preparation.
I
f you have a place in a spring marathon look at your nutrition - your body needs fuel for running and recovery so try and make changes now if needed. You need plenty of water, high quality protein, slow release carbs like oats and brown rice, plenty of veggies and fruit and good fats. Sort out any niggling injuries now - this could be spending more time with a foam roller or making an appointment to see a physio. Marathon training will put a lot of stress on your joints and muscles and I am always
14 Running Life Issue2
amazed how many people run a marathon injured! Start doing some strength exercises for legs and core. Hill Sprints - these are an important part of any training schedule or for anyone wanting to build speed, efficiency and strength in the glutes. The more aggressive arm action you adopt whilst sprinting can really help your ability to accelerate and you can actively recover whilst running down the hill. Start with a low number of reps and as you can complete them without a break, add some more - a good guide is around 10% each week. You will be amazed how quickly you will see improvements in speed, strength and lung capacity. There are plenty of hilly races too if you fancy turning some of that training into a race. Long Steady Runs - These are great for building stamina as you increase mileage but can be a
bit lonely. In addition to listening to my ipod, I try and run scenic routes so I am constantly distracting myself with the beautiful local scenery.
Nutrition Remember, great nutrition will help keep your energy tank topped up and help you recover. Whilst there are guidelines for timings and how much you should eat, listening to your body will provide a great indication of what to eat and when. During training I tend to do all my runs on just a slice of toast and
REMEMBER Increase your runs in training by around 10 % to avoid injuries.
Good Carbs
Bad Carbs
Vegetables Whole grain bread Whole grain rice Whole grain pasta Potatoes Pumpkin
Chocolate and sweets Cakes Concentrated fruit juice Table sugar Syrups Regular carbonated drinks (fizzy)
TRAINER
PERSONAL
nUTriTion aDViCE GOOD AND BAD CARBS
Did yo?u knowmins
26 It takes ff a o to run r Mars ba
Colour coded vegetables What colour means in veg GREEN Contains Lutein, an antioxidant that helps vision, also potassium, vitamin C, Vitamin K and Folic Acid.
ORANGE Has Betacarbotene, vitamin C - good for vision, healthy skin and immune system. RED Phytochemicals like lycopene and anthocyanins – improve heart health and diminishes risk of cancer. PURPLE High in Antioxidants and Phytochemicals – anti-aging, reduces risk of cancer and supports mental capacity. WHITE Rich in Phytochemicals and potassium, and helps reduce cholesterol, lower blood pressure and prevents diabetes. peanut butter having increased my carbs the day prior. However, other people may prefer a meal a couple of hours before hand but avoid exercising just after a meal as your body has to divert its attention from digesting food (its primary job at that moment in time) to sending blood, oxygen and energy to your muscles.
Some good pre-race meals could be: • Brunch wrap (scrambled eggs in a wholewheat wrap) • Sliced banana and nut butter on wholegrain or rye bread
• Poached eggs on toast Post run and especially after long runs I tend to stick to a combination of simple and complex carbs and protein - usually a bowl or porridge with nuts and dried fruit, a pint of water and a nice large coffee or scrambled eggs on marmite toast. Try to avoid the "I deserve the big bag or crisps, chocolate bar or curry and three pints of lager" trap - keeping your nutrition on track will help you run, recover and enable you to deal with the stress that running can put on your muscles, joints and immune system.
“
Try to avoid the "I deserve the big bag or crisps, chocolate bar or curry and three pints of lager" trap
”
I've trained a number of clients for endurance events, so please do get in touch if you have any questions or advice Beth@embody-training.co.uk
Issue2Running Life 15
Eat & Run
Pre/Post run Breakfasts Beth’s recipes for maximum replenishment, nutrition and deliciousness!
I
f you’re a morning runner like me, it’s possibly the thought of breakfast that gets you through those last few miles or that big hill at the end. Or maybe you just need some brekkie to get you out the door? These two options make great pre or post run breakfasts as they help fill/ re-fill glycogen stores in the muscles but also provide protein to help repair your muscles and healthy fats.
Oatberry Pot
Oatberry Pots Oats aren’t just for porridge! Infact they taste great just with yogurt and fruit. You can either layer this up in a fancy way (my version) or put it all in a bowl and mix (my husband’s version). simply layer up 35g porridge oats, a couple of handfuls of berries and a pot of yogurt ( I like 0% Greek Yogurt ) and sprinkle with a few almonds or brazil nuts. Given you’ve just been for a run, you can even squeeze a little honey over it for some quick release carbs.
Eggs on Rye with avocado.
Eggs on Rye with avocado
Calories: 405 Protein: 13g Carbs: 48g Fat: 19g Fibre: 6g
eggs are a brilliant source of protein and the rye bread provides the carbs without causing too much of a spike in your blood sugar – add avocado for some healthy fat and a scrape of marmite on the toast for some B Vits, which help to break down carbohydrates, proteins and fats to provide your body with energy. Quick and simple and can be on the table within five minutes of getting through the door.
Remember if you are eating before you run, you need to give your body time to digest so eat 90-120 minutes prior to running to avoid stomach cramps.
INGREDIENTS 2 eggs small amount of butter/coconut oil 1 slice of rye bread (2 if you’re hungry)
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scrape of marmite 1/2 Avocado PREPARATION Whisk up the eggs and season with a little black pepper, melt butter or coconut oil and add the eggs. Once scrambled place the eggs on top of toasted rye bread (marmite optional depending on whether you “love it or hate it”) with some avocado on the side. Calories: 435 Protein: 21g Carbs: 18g Fat: 29g Fibre: 11g
Race off
You set the pace
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Feature
CHI RUNNING an alternative approach There’s a new way of running and it’s catching on. Nick Constantine explains why fine tuning your style and rethinking your approach may get the best out of your body.
S
ome of you may, after reading the title, have already switched off and decided not to engage in that word ‘Chi’. After all, what has ‘Chi’ got to do with running? Let me use replacement words for that one word. Do not think of Chi Running but think of efficiency, alignment, relaxation, balance, breath, focus, awareness and the right effort for that one word ‘Chi’. I have been a Chi Running Instructor for four years now and have enjoyed every minute of helping people of all ages and abilities to improve their running. When I say people of all abilities, I do mean all abilities, from new runners, injured runners, international runners,
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young and old runners. The vast majority view running as a lovely exercise in itself and respond well to the words I use when I talk about Chi Running. You can get bogged down in technique of course and there is an awful lot of ‘stuff ’ out there regarding running technique, minimalist, barefoot and other types of running. The true test of any method is working with and coaching runners and getting regular feedback on their progress. I arrived at the conclusion that the approach of Chi Running can and does work! It reduces injury and impact, improves runners’ movement patterns and yes can, as a function of fluency, increase speed and endurance.
Camp
Chi TRAINIG Chi runners are aware of their movements.
Stretching, yoga and preparation .
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Feature
It takes practice and gradual progress, of course, but this focused method does get results.
Channelling inner energy Chi Running is much likeT’ai Chi or other martial arts, using forces not hitting against forces, focusing on correct alignment and channelling your inner energy to make you more aware and focused. One of the best pieces of advice I have
received from an experienced runner was not to do too much, too soon. When I began to run again 15 years ago after a 10 year rest (I used to be a member of Windsor and eton Athletics club) I would run too quickly and not sustain it, run too far and exhaust myself to the point of sleeping all day and ran too many runs during the week which meant injuries never healed. All of my motivation was external, even narcissistic.
When I first discovered the book Chi Running it was via one of my American relations. I almost discarded it immediately. It was, however, the last roll of the ‘running’ dice for me. I read the first four chapters and I was hooked. Within three months all running injuries had cleared and although I recognised I was still a long way from where I wanted to be, there was clear destination. Learning from your mistakes and
Time for Chi, in the South West Hannah Kirkman, based in Taunton is the South West’s first Chi Running tutor. She talks to Running Life about the running technique and her role. RL: What is Chi and what relevance has it got with running? Hannah: Chi Running is a running technique based on the movement principles of t’ai chi, and Chi (pronounced ‘chee’) means energy. Chi Running is about running in balance, aligned and relaxed. Not using more effort than necessary, using the big muscles and structures of the body to do the work rather than overloading muscles that weren’t designed to carry the strain, and working with the forces that affect us as we run rather than against them. The result is a way of running that reduces the impact on the body, minimises the risk of injury and is much more efficient – relevant for every runner! RL: How does Chi training differ from other training? Hannah: Running training will 20 Running Life Issue2
traditionally focus on speed and distance, but not on technique, so thinking about how to run, rather than just how far or how fast, is new for a lot of runners. Chi Running is different in that it looks at the body as a whole and how it all works together, rather than just focusing on what’s going on with the legs and feet. If we run with a lot of tension in the neck and shoulders, for example, that can really affect our overall running efficiency and ability to run fluidly. Chi Running has its roots in t’ai chi, which is also known as a ‘moving meditation’, because it’s about moving mindfully and being present in your body. As a Chi runner, you learn to build a strong mind-body connection, to tune in to what’s happening in your body, sense when something’s working well and make adjustments when it’s not. And that mindfulness is a
useful skill to develop for life, not just for running. RL: Can you take me through a typical training session and what kind of things you will teach? Hannah: When I’m working with clients, whether in a workshop or one-to-one, I always start with video analysis of their current running form. It helps me identify possible issues with their technique and recommend areas for them to focus on, and it’s incredibly useful for the client to see for themselves how they run. Often what we think we’re doing with our bodies and what we’re actually doing are two very different things. Then we spend time practising the basic elements of the technique – how to align and relax the body, pick up the feet rather than push off with the feet, lean, and swing the arms – with lots of drills and exercises so people can
really feel the difference between correct and incorrect technique in their own bodies. I keep my classes small – up to 8 people – so I can give plenty of individual attention. The rest of the workshop is spent putting it all together and practising Chi Running, looking at how to add speed without increasing effort, the importance of cadence to running efficiently and minimising injury, and transitioning into running. RL: How long have you been Chi Running and what difference has it made to you? Hannah: I started Chi Running in 2010, and it’s no exaggeration to say that without it, I probably wouldn’t be running today. I’ve been a runner for more than 20 years – getting a place in the London Marathon got me started and it didn’t take long before I was completely hooked.
CAmp
Chi TRAiNiG understanding how your body moves is better than transposing programmes onto your body. Programmes can help but they do not know you as you really know yourself. A great quote is 'what is good, what is not good, do I really need to be told?' Do you really need to be told that you have run too far and pushed yourself over the edge? Chi Running is an attitudinal difference, as well as the basis for some
I got injured my first year of training – with the dreaded runner’s knee – and that was just the start. I developed chronic Achilles tendonitis, with a bit of hip bursitis thrown in for good measure. I tried (lots of) physio, painful sports massages and orthotics, but my body just kept breaking down. And over the years the time between break downs got shorter and shorter, despite cutting my training back to the bare minimum. At the point where I thought that I was going to have to give up and accept the fact that I just wasn’t built to run, I turned to Chi Running as a last resort. I didn’t really have any expectation that it would help – nothing else had but it seemed worth a try. Now, nearly four years on, Chi Running’s not only got me running again, pain free, but helped me rediscover my love of running. I’m no longer survival running - waiting for something to go wrong. Last year I ran my first marathon for 12 years. RL: What’s it like to be the first certified Chi Running and Chi Walking instructor in the South West?
sound bio-mechanical advice applied to running. It gets you into the right place mentally through listening and acting on your form through clear signposts. These are directions to follow but not to follow blindly. A centred approach to running is the template for life so give yourself time to listen to your inner cues. You breath in interactions and you notice every step through Chi Running.
Hannah: When I was learning Chi running I had to go up to London to attend a workshop because there were no instructors nearby, and I’ve had a great response from runners delighted to have someone local they can work with. On the flip side, because there hasn’t been anyone teaching Chi Running in the region before, there’s still a lot of people who’ve never heard of it, so I’ve got work to do to
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Above: Chi Running Camp is gathering popularity and altering the way runners percieve their running. The shift in attitude to running can help with injuries, relaxation and allow you to enjoy running more. Here are a few pictures from typical sessions at the Camp.
seeing my clients experiencing the difference that Chi Running makes has been hugely rewarding. One client, who was suffering from Achilles tendonitis, immediately felt the pain disappear when she started Chi walking. Another client told me after a workshop that when he put what he learnt into practice, he found himself running his usual route 15 seconds faster while feeling less
RL: Tell us a little about your business, where and when you hold lessons etc? Hannah: BlueSkyRunning runs one day introduction to Chi Running workshops at the Castle Sports Centre in Taunton and at the UWE Centre for Sport in Bristol. I’ll also be launching classes in Exeter soon, with advanced level half-day workshops starting in March/April.
thinking about how to run, rather than just how far or how fast, is new for a lot of runners. spread the word. It could be lonely to be the only instructor in the South West, but the Chi Running instructor community – both here in the UK and worldwide – is fantastically supportive, and I really feel part of a team. RL: What sort of things are clients' saying as a response to this training? Hannah: I started teaching towards the end last year, and
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tired. A comment from a client sums it up for me: “Everyone who runs should try Chi Running”. RL: Do you think Chi Running is going to become a lot more popular? Hannah: I definitely see growing awareness of, and interest in Chi Running in the UK. We’re now up to 10 instructors here, with more in training, and momentum is building, without a doubt.
In addition to group workshops, I also work with clients on a oneto-one basis.
You can find more details on options for learning Chi Running here: Hannah's website www. blueskyrunning.co.uk. Nick's website: www.soulinmotion.co.uk. Chi Living website: www. chirunning.com. Issue2 Running Life 21
Race preview
Avebury
Stonehenge
BETWEEN SOME
ROCKS & SOME HARD
PLACES
There are some races that you never forget and want to do again and again every year. The Neolithic Marathon in May, for those who have discovered it, is one of them. The cross-country course follows the ancient Sarsen Trail in Wiltshire from the standing stones of Avebury to the standing stones of Stonehenge. Richard Forsyth takes you along the ancient route.
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PREVIEW
and barren beauty. Secondly, you can usually get a place in this marathon easily. To enter you do not need to raise money for the official organising charity either – The Wildlife Trust – despite them suggesting a £50 charity drive – not unreasonable considering the alternatives out there! It is in fact one of the most accommodatingto-enter marathons in the UK. In all honesty this is a run that feels personal and for some runners it’s almost a bit
RACE
A
s trail marathons go the Neolithic Marathon is up there with the best. There are several reasons for this. First, the scenery – the race takes you to high ground quickly so in the first forty minutes of running, despite the pain of plodding up inclines – you eventually are rewarded with views and rolling hilly wilderness terrain that only trail runners and trekkers get to appreciate. There is a sense of isolation
A great run for views if the sun is out.
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Race preview Pic: The runners await the start signal in the middle of the small village.
of a well-kept local secret. The race has a really rewarding feel to it and definitely gives you something back that you may not get from city marathons. It’s classed as hard – but you can walk the hills and no one will think less of you if you do. The marathon aptly begins in one of the UK’s best heritage sites, Avebury in Wiltshire – a sort of bigger version of Stonehenge that you can actually walk around in, with standing stones aplenty. If this doesn’t give you that extra feeling that something truly epic is about to happen in the pre-race warm-ups, then nothing will. What’s great and unique about the Neolithic marathon is that it follows a trail between two of the UK’s most celebrated gathering sites and tourist hotspots, two sacred places that really are part of our nation’s long term history. Whether you are religious, superstitious or simple awe inspired – this trail run gives you something special in the idea of running the course from one iconic venue to another and through mostly beautiful countryside. 24 RUNNING LIFE ISSUE2
After a start in the village amongst parked cars and bystanders you follow narrow gauntlets to begin. After a bit of single file type negotiation through rutted lanes, a farm and gritty paths you ascend until you reach a very ‘up and down’ section that gives you 50 mile panoramic eye candy of fields, grasslands and the Downs. The Sarsen Trail
has breath taking views across the Vale of Pewsey and the Avon Valley. When you see these visions – if you have any sentimentality for long-views, you will keep them in your long term memory. There are lots of hills though – with a total climb of 378 metres. A word of warning – there is a sharp descending hill within the first six miles
Stonehenge - A sacred burial place The origins of Stonehenge date it to around 3,000 BC. The latest research suggests that Stonehenge was a place of pilgrimage. Bone remains – probably of warriors were discovered under the stones. The place of this unique burial site was selected as sacred - the Heel Stone and the Slaughter Stone set outside the circle align with the rising sun on Summer Solstice, the day when the sun shines for the longest time during the year.
Avebury – A stand against bad spirits As the largest stone circle in Europe, Avebury, in some ways, is more impressive than Stonehenge. Constructed in 2,600 BC this place, run by the National Trust, like Stonehenge, is a World Heritage Site. Whilst no one really knows the meaning behind the stones – it is thought that they were erected to appease the evil powers within nature. The public can move freely amongst the stones.
PREVIEW
RACE About six miles in - the hills open up, the views are spectacular and the race is on!
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You feel like you have been on your own pilgrimage arriving at this hallowed site and it is a fantastic moment
and when you see it is time to run About 15 miles in it gets very bardownhill after running so long uphill it is ren and a little futureless as you see tempting and almost impossible the long paths ahead but stay not to leg it down that hill like strong and persevere and you are Usain Bolt needyou will succeed. As the ing the loo, but inevitably, race is in May (if it’s you will lose your big toe a warm springtime) nails! Having run this the pathway does was e g n e h race twice now and comget hard, rutted and Stone e c a l p l pared notes with other tricky in places but it is a buria ing runners – this is the manageable. t and mee downhill spot where you When Stonehenge point. will get your obligatory blood does finally appear I can filled black toenails. If you are chasing time then sacrifice the nails by all means but it’s what happens. You’ll cross railway lines, boggy fields, pretty pathways flanked by daffodils in bloom, villages, roads and a lot of military exercise ground. I say this as live firing can be heard on occasions – not that the MOD carry out the war game style exercises directly on your run – but you may hear machine gun fire and explosions so just imagine you are in a warzone and you’ll run faster! On some of the more barren MOD land – it’s also worth mentioning the stones – a lot of stones that can twist your hoof – right there in their thousands – about the size of potatoes in the road! My advice to keep pace, is exGetting to the end of this race can be ploit the grassy areas flanking the main emotional. trail and roads in the military’s section.
Did yo?u know
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tell you it will be an awesome sight. You truly feel like you have been on your own pilgrimage arriving at this hallowed site and it is a fantastic moment in your life. I ought to add – Stonehenge itself is just beyond the end – over a road but when you see it near the finish line – it does rise as a horizon and feels emotionally rewarding. You can also enter the actual Stonehenge site free after the race, gratis of the organisers – if you have any energy left, that is!
Race Info Race date: 14 May 2014. Where to Register: http://www. wiltshirewildlife.org/sarsen-trail/ Sarsen-trail-registration-and-general-details Course There is the option of 7, 11, 15, 26 mile courses for walkers and Half Marathon and Marathon distances for runners. Reward A nice touch is that there’s a little map on the finishers medal of the route you run, starting from Avebury, to all Cannings, Redhorn Hill, Charlton Clumps, Bustard to Stonehenge.
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Ultra Marathon
The man who did the
ULTIMATE 5K Gloucester-born Jamie McDonald (27) became a real life super hero for finishing a grueling 5,000 mile run to raise money for children’s charities. He became the first British person to run coast-to-coast across the breadth of Canada.
D
ressed in the garb of the super hero ‘The Flash’, Jamie Mc Donald arrived in Vancouver, Canada on 3 February after running the equivalent of 200 marathons to get there, setting off 11 months earlier from the start point in St Johns, Newfoundland. It was an unsupported attempt so he was on his own and relied on the help of strangers on the way. He was likened to Forrest Gump by the Press for taking on this unreasonably difficult challenge so selflessly for charity. Along the way he endured being mugged, temperatures as low as -40 degree Celsius, he ran through the Rockies during a harsh Canadian winter and he slept rough. To demonstrate the true grit of this man, he ran for more than 2,000 miles with chronic tendonitis, and got through 13 pairs of trainers! He began his journey with a 30kg backpack but injury made him review and lighten this load.
Giving back As a child, Jamie suffered from a debilitating immune deficiency, epilepsy and a rare spinal condition called syringomyelia that had him in and out of hospital until the age of nine. He wanted to give back to the hospitals that treated him whilst also supporting other ones in Canada. “I feel a real mix of emotions. I’m ecstatic that I have finished,” said Jamie. “I’m honoured to have met so many amazing people in what is truly a beautiful country. I’m humbled by the support people in the UK and Canada have given me. I’m hopeful that my run has and will inspire people
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to know that we can do whatever we put our mind to. And, of course, I’m sad that it’s over as it’s been such a big part of my life and I’m uncertain about what happens next.” If you think he sacrificed enough with this challenge by completing it then consider he also used the money he saved for a mortgage to fund the trip, whilst ensuring all of the money donated found its way to the causes he is supporting. Jamie ran in aid of a different hospital or foundation in each Canadian province, as well as British charities Great Ormond Street Hospital Children’s Charity and the Pied Piper Appeal, which supports Gloucestershire Royal Hospital, capturing hearts and imaginations as he continued the agonising run across the country.
The kindness of strangers “Even though I had no support team, I felt like Canada was right behind me, every step of the way. Thinking about all the people that have helped me along the way, whether it was offering a bed, or handing me a coffee, it brings a tear to my eye. It’s hard to imagine running in a more friendlier, supportive and hospitable country. I just can’t believe it’s over,” Jamie said. “I have worked for so long and given this run everything I have, physically and mentally, that to finally dip my hand into the Pacific Ocean eleven months and more than 200 marathons after doing the same thing in the Atlantic Ocean is just incredible. I feel a real mix of emotions. I’m ecstatic that I have finished.”
ULTRA MARATHON Jamie wore the costume of the superhero The Flash, as he ran across Canada.
WATCH HERE http://www.youtube.com/user/thejamiemc86
Here is Jamie’s YouTube channel, featuring all of his videos from the Canada run as well as those from a previous challenge where he did a cycle ride from Bangkok to Gloucester ISSUE2 RUNNING LIFE 27
Welsh Getaway
T
he Talyllyn Railway was the first of the small railways to be rescued by a preservation society and is now one of the Great Trains of Wales. The train runs from Easter to late Autumn plus specials over Christmas and the New Year but it is the event known widely as Race the Train that puts this train line firmly on the map. Race the Train is a run plotted as close as possible to the route taken by the Talyllyn Railway on a journey to Abergynolwyn and back. There are several options for distance, including the Rotary 14 mile run, the 10k Quarry challenge, the Dolgoch challenge of 5.5miles or the Tynll-
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wynhen 3.5 mile run. The courses use a mixture of roads, lanes, tracks, agricultural land and rough grazing pastures. The route of each course may vary slightly each year and are run over private land which is open specifically for this event. For this reason the distances are only approximate. However, a 10k or half marathon runner will feel satisfied they are getting their money’s worth and the races are fully supported and marshalled. There are some slippery – potentially muddy paths and steep inclines so not exactly an easy course for those taking on the bigger distances. Fell running shoes are advisable.
This multi-terrain race with a twist makes for a special day out where your family can travel on the train instead of necessarily waiting for you at the other end, which means they can catch glimpses of runners where the rail line comes in close parallel to the runners’ route. The unique feel and sights of this race means runners are attracted to it from around the world and competitors have registered from New Zealand, Australia, Hong Kong, Africa and many other countries. Race the Train mechandise, such as mugs and sweatshirts, is also available on the day for those wanting to take away something more than the experience.
Images: Courtesy of Race The Train
If you have ever felt like ‘letting off some steam on the track’ why not take it a step further and run against a real train in the heart of Wales. The Race the Train event is a multi-terrain race where runners try and beat a steam train to the station by running cross country in a head-to-head real life man vs machine run.
TRAIN
MAN VS
Did yo?u know the
rks 2014 ma on of ti 31st edi rain eT Race th
Race The Train organisers make sure that every opportunity to see your steamy opponent during the run is taken. This is cross country running at its most thrilling.
Event Details AY TIP RACE D oes
g sh Runnin kes are a i with sp a as the e good id can be terrain ! Prepare y slipper nergy - for e - save p inclines e the ste m parts of r o that f se. r u the co
On site: Changing rooms with showers, refreshments, bar, children's amusements. Various displays by the Police, Fire service, Coast Guards, Outward Bound, snowdonia National Park. When: 16 August 2014. Where: Tywyn, Mid Wales. Website: http://racethetrain.com/ New this year there are prizes for beating the course records for the Rotary Challenge. Men’s Record 1.18.15. Prize total £500 - not beaten for 4 years. Women’s Record 1.34.52. Prize total
£200 - not beaten for 2 years. Action for Children is the Race the Train official charity for 2013. Race start times… The Quarry Challenge will start at 11.15. The Dolgoch & Tynllwynhen Challenges will start at 11.20.
Issue2 Running Life 29
Welsh Runscape
summit to remember!
Want to test yourself on the hill run from hell? Try the Fan Dance in the Brecon Beacons, which mimics the race used as part of the selection process for the UK’s special forces. We speak to race organiser, Gavin Frankland, about this hardcore running challenge that provides a race experience like no other.
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rotruding from southern Wales is the mountainous zone of the Brecon Beacons, a place that has lured many a hiker and mountaineer in search of wilderness adventure. The tallest peak of the range and in fact the
tallest peak in Southern Wales, is the renowned plateaux of Pen Y Fan at an elevation of 886m. From the summit it commands panoramic views of over 80 miles to the horizon. For hikers clad in the latest North Face weather proof garb this exposed environment
can still be a brutal challenge when the raw elements of nature turn fierce. When the weather stealthily rolls in, in moments you can be overwhelmed with slashing horizontal, frozen rain combined with 100mph gusts. Equally, the inclines, such as Jacob’s
Did yo?u know is
an Pen Y F est h the hig in n mountai Wales
Start -point congregation.
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The lads conquer the hills.
Jacob's Ladder - a steep set of steps to the top.
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best qualified people you could hope to have as organisers and marshals. Proceeds from the race go toward the registered charity, sAs Association. Funding for Welfare needs is the highest on the association list of priorities. From April 2012 to March 2013 a total of 127 cases were catered for which required £104,281.44, so fundraising via events such as this
SWEAT
“Is it run by ex-sAs soldiers that have been through the selection phase and know the difficulties of the pressure and the terrain. The atmosphere is reflected by the professionalism of the staff and we have most of the runners on the fan dance Facebook site and some on our personnel pages. It is one of hardest runs to do on the civilian circuit, considering the
BRECON A
Ladder – a steep trek of steps to the top, can be punishing in hot sunshine with no cover. To create a race up in this altitude with the rugged terrain seems, therefore, almost unthinkable. And yet, due to the notoriety of a special forces selection challenge on this mountain– the so called Fan Dance held in July, mimics the sAs’s course and is now a popular ‘ultimate running challenge’ for all-comers. “This event is run as an individual or team effort covering the second day of uK special forces selection,” said race organiser, Gavin Frankland. There are some subtle differences in the civilian challenge. Frankland explains: “unlike selection there is no belt kit, weapons or watches. every person is to carry the weight of thirty five pounds which is weighed at the beginning and half way point.” The rucksack on the back will make the running uncomfortable, and this would be the case on a flat course but the Fan Dance is the exact polar opposite of ‘flat’, so expect to feel a few aches and pains on this challenge. All part of the fun!
It is one of hardest runs to do on the civilian circuit considering the weight against time factor
weight against time factor, ” confirmed Frankland. Last July during the sweltering 29 degree C heat, three men tragically lost their lives during the selection exercise for the sAs at Pen Y Fan. Whilst the heatwave of last year made the conditions far more hostile, this is an event you obviously have to train hard for and not take lightly, but the ex-soldiers running the race are the
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one, is vital in order to meet the charity’s requirements. If you have done the marathon, conquered the ultra, maybe it’s time you tried something a bit different like the Fan Dance. The distance is 24km but the challenge is phenomenal. If you fancy you can match the elite then this is your chance to find out – and the views from the top make the experience worthwhile alone!
Fan Dance
The reservoir at the base of the hills is picturesque.
The summit of Pen Y Fan .
When: 20 July, 2014. Where: Race start / finish point and administration is by the old red phone box next to the storey Arms Centre. The storey Arms can be found on the A470 running through the Brecon Beacons NATIONAL PARK. Free car parking is on the opposite side of the road. sN 982 203 (Os explorer OL12 Brecon Beacons Western Area) For options, categories and registration: http://www.thefandancerace. com/index.html
Issue2 Running Life 31
You set the pace
FINISHED IT! See you at the next one! ...
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