Trail and Fell - The difference

We have had an increase recently in requests to 'define' what the difference between 'Trail Running' and 'Fell Running' is. There seems to be more and more interest in this 'activity', mostly generated by the suppliers, but a little bit of confusion over exactly what 'Trail Running' is. As a company we have an idea (because we run them all the time) but I thought it would be a good idea to get a definition from the supplier as they are designing product for the activity and while each person might have a different take on it, they must have an idea of what 'Trail is'. Matt Ward Community Manager for Salomon sent through this definition and I think it sums it up nicely....

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Trail running is a variant on running that differs markedly from road running and track running. Trail running generally takes place on hiking trails, most commonly single track trails, although fire roads are not uncommon. A distinguishing characteristic of the trails is that they are often inaccessible by road except at the trail heads. The trails tend to traverse varying terrain; hills, mountains, forests, and canal systems. Likewise, steep inclines or rough terrain sometimes may require hiking or scrambling. Runners participating in trail runs must often descend these same steep grades. It is not unusual for trail runs to ascend and descend thousands of feet.

In the UK the sport its also differs from the historic and traditional sport of 'fell running', which entails racers finding their own route up a hill, mountain or fell. Fell races are often organised on the premise that contenders possess mountain navigation skills and carry adequate survival equipment as prescribed by the organiser.

Trail running in the UK has boomed in recent years with runners from road and fell racing meeting on the trails of the UK over varying distances and terrain patterns, from the South Downs, to the uplands of Wales and the beauty of the Lake District, to the Highlands and lowlands of Scotland.

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So there you go, straight from the horses mouth.  So if you fancy getting off the road and want to try something new, exciting and different then Trail Running or even Fell Running may be for you. Heres a couple of sites to help you make that choice.

 

http://www.salomontrails.com/

http://www.trailrunning.co.uk/

http://www.tra-uk.org/ 

http://www.fellrunner.org.uk/ 

http://www.mudsweatandtears.co.uk/ 

VIRGIN LONDON MARATHON - SUNDAY APRIL 17TH 2011

VIRGIN LONDON MARATHON - SUNDAY APRIL 17TH 2011

Ever since I started running 12 years ago , the marathon has been a central focus of my year. Rather than a mere race.  In fact London has become more of an annual pilgrimage for myself and family. With this in mind it is very important that I head into this as fit and well prepared as possible. This year my training had gone as smoothly as it could possibly go up until 5 weeks ago. I had maintained a good level of mileage throughout the ice and snow during the winter and built to some cracking training and mileage in the build to London. Just when I was building to cracking peak fitness , I had a fall and smashed my left knee. With only five weeks to go, I thought that this was not ideal but I'll have a week of rest and ice baths and get back to the old grind stone. Three weeks later and it was still no better.  I decided I had no wish to limp round London and not wanting to drop way bellow my normal times I started to seriously think about dropping out. Two weeks to go, all those weeks wading through snow and the general pre London buzz in the shop I finally decided to give it a wurl. I put in action a totally unorthodox week before race mileage build-then taper in the last 4 days.  I hoped this would work.  I headed down to the Excel expo to collect my number and soak up the Marathon buzz on the Friday and headed into Oxford street for some retail therapy in case the Sunday went Pete Tong. Saturday the weather forecast went from ok, to mild, to warm. 12 degrees to 15 and then to finally 19 degree.  London race conditions were often good so I was not too concerned but was just praying for no wind.  Ideally I am ultimately looking at sub 2.40 but with various injuries in mind , I was pretty sure this was out of the question. Getting round in one piece was my first target and staying in under 2.45 was my secondary target and above all this was a determination to enjoy the day because ultimately that is what it is all about.  Standing at the start line was exciting enough but standing just behind one of the worlds greatest marathon runners, Martin Lel of (a Kenyan with marathon of 2.05) it suddenly came clear and all worries just disappeared....as did the Kenyans when ol' Dickie Branson started the race. Sunday morning started off fine but gradually got warmer and warmer. I went through the first 19 miles very easily.....or should I say comfortably. The support just gets better and better every year.  With my club (York Knavesmire harriers) marshalling and giving fantastic support on tower bridge and then various friends giving various terrific shout outs throughout the race, it really spurring me on. With the weather a tad on the toasty side I was poring water over my head , neck and shoulders at every point and occasionally taking on drinks in small amount. At about the 20 mile area my knee, right hamstring (an old injury) and calves all started to fall apart and my pace dropped a tad. I managed to hang on for 4 miles and then with the last 2.2 miles to go and the end in sight I suddenly found a last minute surge from somewhere. Absolutely thrilled with getting round ok, I finished 2.43.06 (220th overall) and a whole 2 seconds faster than last year and only 1 minute away from my 2008 Pb of 2.42.06. After meeting with up with my family , I downed a coke (full fat....none of that diet rubbish) in a Pb time.  I just needed to get a quick sugar influx after feeling a tad drained from the heat. We jumped on the train , headed back to Greenwich village for a well earned pint.....or 4. It was over.  All in all - mission accomplished. The fabulous thing about London marathon is it brings complete strangers together, whether it's someone keeping pace with you along the route, people cheering for you along the route and random people coming up to you in the street / pub shaking your hand and congratulating you. Whether you are a first timer or have done every single London is truly is an an amazing event and I strongly advise anyone to do it a least once. My next target is to go for that elusive sub 2.40 at a marathon in either Sept or Oct. Amsterdam maybe a promising option. Fingers crossed , touch wood and all that.

REPORT BY RICHARD (Sir Richard of York)


The below addition to the email Richard sent did tickle me and I thought it appropriate to add it.....
 
Alternatively if the above is too nerdy, cheesy, long winded and boring then there is the text below. Personally I like he above Tolkien version but you may prefer this edited version....

LONDON MARATHON '11
It were warm and sunny. We all had fun and did well all things considered. I did it in 2.43.06

I think we all agree the former is much more in keeping with the achievement.  Here is the picture of the lad and his like minded Marathoner friends.  Well done Richard from all at U&R.

Marathon Fever happens in York

Last week was a week of marathon fever over in the York store. The photo (below) shows Darran Bilton and Richard Lowson of Up & Running York enjoying pasta at the London expo before turning out cracking runs at the 2011 Virgin London Marathon on April 17th.
Darran finished 60th overall in a time of 2 hours 31 minutes and 6 seconds to finish first man over 45, while Richard managed to fly round the 26.2 miles in 2 hours 43 minutes and 6 seconds to finish 220th overall and 165th in his age category.
Meanwhile the third member of staff at York, Andy Fawcett, managed to excel in his first marathon the weekend before at Brighton where he finished in 3 hours 58 minutes and 21 seconds.
Just goes to show you what goes on in our stores, and proves that we are running shops 'run by runners for runners'.

 Richard Lawson, the fastest beard in York..... if not the whole of Yorkshire. Is there a faster beard out there?  More from Richard on the next post.  It all about his experience.

How to find the right sports bra - A Guide

How to find the right sports bra

From rather bizarre beginnings the sports bra is now essential gear for any female runner. Find out below how to choose the bra that’s right for you.

We bet you didn’t know this; the sports bra is 30 years old. We also bet you didn’t know that it was invented by two female runners from Vermont who sewed two jock straps together to make the very first one! Yes, the humble sports bra has certainly come a long way since those days. Why then is it that many women still find it impossible to find the right one for them?

Wearing the wrong bra whilst running is not fun. For many women the breast bounce they experience can be both painful and embarrassing, especially during such a high impact exercise. As a result many women don’t take up running, or those that do often stop, finding it too uncomfortable to continue.

In fact it’s estimated that as many as 80% of women don’t have enough support for their boobs whilst exercising, and 60% experience breast pain. Recent research has also highlighted the importance of wearing a sports bra no matter what your size. Surprisingly, if you’re an ‘A’ cup can then you can experience just as much discomfort as someone with an ‘F’ cup.

Like finding the right pair of shoes, finding a suitable sports bra can be just as important and just as bewildering. Some bras don’t provide enough support and then those that do may cause discomfort through fastenings or stitching that rub and chaff.

So what things are worth considering when looking for a bra to go running in?

Sizing and Fitting

When was the last time you got measured? Many women continue to wear the same size bra when often their bra size may have changed. Getting the correct size shouldn’t be taken as a guarantee of a good fit, but it will give you an idea of where to start. It is fairly easy to measure yourself or get a friend to measure you, just check the web for measuring guides.

Style and Type

Generally sports bras work either as ‘compression’ or ‘encapsulation’ bras, though some actually do both.
A compression bra will literally compress your boobs to your chest, whilst an encapsulation bra will cup each breast and separate them in order to prevent rubbing.
Generally compression bras are best for smaller cup sizes, whilst for larger cup sizes the bra ideally should encapsulate and compress.
It’s also worth looking out for some of the crop-top style bras, which have a lining that works as an encapsulation bra.
We’ve found a good example of one to be the Sportjock Super Sports Bra (pictured).  Although there are other brands on the market like Shock Absorber

Support

Sports Bras are designed to minimise breast movement, but don’t worry a small amount of movement is perfectly normal. However, this movement should not be painful and you shouldn’t even be aware of it whilst exercising. If you feel that the movement is greater than you are happy with, then the bra is probably not right for you.

Fabrics Chaffing is often caused by a build-up of perspiration. To try and avoid this look for sports bras which have been made from technical fabrics such as Coolmax or Supplex. These fabrics will take the perspiration away from your skin, which is, for those of you who like to such things, a process called “wicking”.

Comfort

Most importantly a running bra must be comfortable. Make sure that any straps or fastenings do not dig into your skin and that stitching, seams and any under-bust support bands or wires are soft and unlikely to cause rubbing and painful friction marks. Remember, if you’re running distances it’s essential that your sports bra remains comfortable throughout your run.

So you see, alongside your shoes and socks a sports bra should be viewed as an essential piece of running kit and one that should make your running as comfortable and enjoyable as possible.

James Clay - U&R customer and all round Marathon guy

James Clay is one of our valued customers of the Cheltenham store, but he is also a now Marathoner having just completed his first marathon the Virgin London Marathon.

Here is a brief extract from his blog and a link to the rest of it for you to read.  Inspirational stuff and watch out VLM 2012 he's coming after ya!!  

A Funny Thing Happened On The Way To The Marathon...

And so it ends. After 6 months of preparation mentally, 4 months of physical application and a lifetime of thinking I would never, ever be so daft as to run a marathon April 17th came around all too soon. The fact that I'm writing this means running a marathon didn't kill me...but just how close did it come? Here, broken down by distance, is the story of my marathon...  James Marathon Blog

Garmin 610 - now at your finger tips

UP and Running is pleased to announce that it will be getting in the new Garmin Forerunner series, the Forerunner 610.  Here's a little something about it.....

Forerunner 610 has a new sleek touch screen and this provides a watch that is as rugged as it is functional, it's more than just a pretty face. The 610 can stand up to rain, sweat and splashes, yet it’s sensitive enough that you can operate it with running gloves.  Behind that smooth glass surface is a watch that’s ready to work as hard as you are. The 610 provides accurate distance, pace, GPS position, heart rate, calories and more. It can even guide you back to the starting point of your run, giving you the freedom to explore new routes and always find your way back.  Other great features on this watch is the Training Effect facility (only available on HRM version).  It’s Garmins first sport watch with the Training Effect capability from First beat. Training Effect measures the impact of an activity on your aerobic fitness, which essentially helps you train more efficiently. Your Training Effect is calculated based on your user profile, your heart rate and the difficulty of the activity. The 610 also offers customizable heart rate zones, alerts and heart-rate based calorie computations.  Finally, and this is a great feature, it wirelessly uploads your run data to our Garmin Connect site when in range of your computer so you can go back and review your run on your own time. It works via ANT+ wireless technology and the USB stick that comes with your watch. No wires, no manual uploads, no sweat. At Garmin Connect you can see your activity on a map, view lap splits and explore activities from other users. Garmin Connect is Mac® and PC compatible, so there are no excuses.  If this wasn't enough to whet your appitie then check out this video...

Available for pre-order from any Up & Running store or  on-line Garmin 610 websales
Availability after May 6th 2011

150-Lap Timex Review (Sarah - Liverpool)

As a self-confessed plodder, I finally decided to take action and increase my speed. And what better gadget to do it with than the 150-Lap Timex watch with Tap Screen technology, or as I lovingly call it: The Tap Lapper.

Not limited to improving running, this sleek gadget is great for all sorts of training including swimming, conditioning and timed stretches. Initially seduced by the the tap action on the watch face, I pictured myself hitting the screen whilst executing a perfectly hydro-dynamic tumble-turn. And there's time to marvel at your speed as your lap time lingers on the screen for a good 10 seconds; just enough time for you to adjust breathing and for the bubbles to clear!

But there's so much more to this time-piece than effortlessly recording laps and lengths. You can even set up to 16 of your own interval times that can be repeated up to 99 times. These intervals can be labelled with markers that will show up on-screen as warm, slow, med, fast or cool; an invaluable feature  for when fatigue sets in and you're not at your sharpest. It's like your own personal coach telling you what to do! It can be as complicated or as easy as you choose.

So who's doing a marathon this month? For now, I know when to eat or drink during a training run, however on an adrenaline filled race day, nutrition will be the last thing on my mind! To prevent an unexpected energy crash, my 150 Lap can be timed to go off when it's time to fuel up or drink. Great when you want to lose yourself in the atmosphere and overtake that idiot in the Spongebob costume!

My main motive for buying this watch was to increase my speed. In addition to the benefits of interval training, I can also smash my PB using the Target Time Racer. As you complete one lap, hit the screen and within a margin of your choice, it feeds back if you're fast slow or on target. The beauty of this feature is it does a different bleep for each flag; a slow low bleep for slow, a short modest click for on target and fast high pitch pips for fast. It's loud enough to hear on a treadmill so you don't even need to look at it to know how well you're doing! This also takes the tedium out of clock-watching when holding an uncomfortable stretch or powering through a painful plank position.

I'd recommend this tool to anybody aiming for a high quality training session. All too often, runners get bogged down with GPS systems and spend more time staring into their watches when they could be taking in the views and savouring the stretching horizon. With its 150-lap memory, there's plenty of memory left to check out your progress later on. Training benefits aside, this watch is lightweight, user friendly, comfortable to wear and comes in large or medium size. As the large screen is the dominant feature of the watch, the digits, fast/slow/drink signals are very large and easy to read from a distance; ideal when when focusing on performance.


To check this item out go to the following link ...

Barcelona Marathon 2011 - Pete (Cheltenham)

Barcelona Marathon 2011

With record registrations of over 15,000 runners, a historic and scenic route taking in the sights of the Nou Camp stadium, Gaudi's Sagradia Familia and Las Ramblas, and with temperatures of around 18 degrees, this year's Barcelona marathon provided an unforgettable experience. I lined up for the start in the Placa d'Espanya to the sound of Freddie Mercury's operatic rendition of 'Barcelona'. I had the intention of running with a couple of the guys from the running club,unfortunately i became separated at the first drinks station but ran a slightly quicker than normal first half of the race in 1 hour 56 minutes which put me in good stead for a personal best time if i could maintain form. Taking on board the various energy drinks and fresh fruit offered along the course to sustain my pace, i was delighted to break the 4 hour barrier for the first time with a finishing time of 3 hours 59 minutes and 28 seconds. The Marathon was superb and the city was beautiful, the hot weather made a nice change from my winter training runs.

Pete

Rich's Pre and Post Marathon preparation

Richard is store manager in the York store and is doing the Virgin London Marathon this year (he's done a few and is aiming for a good time this year).  He has written the piece below outlining his Marathon preparation and has been kind enough to let you into some of his tricks and tips.   Enjoy. 

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RICH'S PRE AND POST MARATHON PREPARATION

Although it may seem stupidly obvious , here are some pointers to get you to the start line stress free;

RACE CHECKLIST

TRAINERS
VEST / SHORT SLEEVE
SHORTS
SOCKS
SPARE PINS
BODYGLIDE / VASELINE - ( KEEPS CHAFFING DOWN)
PLASTERS (AS GOOD AS BODYGLIDE BUT PROVE PAINFULL TO REMOVE AFTER RACE)
PRE / POST RACE CHANGE OF CLOTHES
MARATHON REGISTRATION FORM
SPARE LACES - (GROWN MAN IN TEARS WITH SNAPPED LACES AT START LINE IS NOT A PRETTY SIGHT)

PRE RACE

When going to collect your number (either london expo or berlin or New York). Make sure you soak up the atmostsphere. These are great places to get hyped up for the Sunday. Meet fellow runners , have some pasta , check out other marathons to do and most of all....collect your number

**DON'T FORGET YOUR REGISTRATION FORM**

You will not be running without this or if you are late to the expo. Leave plenty of time to get there. If you are going down on the Saturday to London the expo closes at 5.00. Make sure you are there in time. At 5.01 all remaining numbers are schredded .

FOOD

A common misconception is that the important pre marathon meal is the night before. This is incorrect. All the energy you will need for the marathon will come from a meal on the Friday night (if you are racing Sunday). There is no sense is filling your stomach will spag bol the night before the marathon as it will have little or no effect.

Alot of races will of course have water station and then special drink stations ( london - lucozade / berlin - bassica /New york - gatorade) . In either case if you are intending to take on these additional drinks it is advised you practice with them on your training runs. It is not uncommon to see running ill by the road side because their body does not get on with a certain drink / supplement. This should also be taken into consideration if considering carrying extra gels / bars extra. Especially bearing in mind ;

* bars / sweets are not easy to consume when you are runnning and dog tired
* Some gels such as lucozade require water to help absorbtion into your system. It usually takes around 15-20 minutes for a gels effects to get into your system. For for example there is little point consuming a gel at mile 24 in a marathon.
* If you do not want to have the hassle of consuming water with your gels , you would want to be looking at isogel by HIGH 5 or GOGEL by SCIENCE IN SPORT.

Whether it is night before or morning of the race, always stick to your normal pre run eating habbits. Never do things you wouldn't normally do. Some people run very well with porrage or mussli. Personally I have always got got on well with scrambled egg on toast with a touch of marmite and then a bannana about 90 minutes before the race start. When consuming fluid mid race , little and ofton is the best policy . It is quite difficult to consume liquid without slowing down too much or feel like it is sloshing around inside your self. I would reconmend drinking half and then throw the rest away (there are enough water / energy drink stations)

MID RACE

Soak up the atmostsphere and have fun. Thats what it's all about

FINISH

Keep smiling (you maybe on tv). Once you are through and have regained your baggage from the trucks. Get some of your post race clothes on . It maybe pouring down or it maybe 28 degrees. Either way in a marathon your body has a natural cooling procedure to get rid of sweat and this carries on after you have stopped and so you will get cold quickly once you've stopped. Remember to pack bottoms + a top / maybe 2 + coat and hat. Have change of clothes for all finish line weather conditions. Also baring in mind you maybe having a long journey home after the race.

One final thing to remember....

**HAVE A GREAT RUN, A FANTASTIC TIME AND SEE YOU IN THE PUB **

best of luck

Rich , Daz and Andy (other York staff)

Darren is competing on Saturday April 9th in Birmingham at the National 12 stage road relays. He will be proud to be representing the york shop as part of the steller Leeds city AC a team. A week later Darren will again be flying the Up and running flag as well as the Leeds ac flag again when he will be competing at the Virgin London marathon.

Andy our resident track runner and talented musician in his spare time will be making his marathon debut at the Brighton marathon on Sunday the 19th April. Andy is hoping for anything under 4 hours. But as we all know, finishing a marathon in itself is a huge achievement. Upon finishing this Andy is hoping to return to the track to have a dabble with 500m and 800m.

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So there you go.  Thanks to Richard.  Of course Virgin London Marathon is one of the key events on the calender but the tips above can be used for any marathon.  If you need some advice about running any distance then please do feel free to contact any of the U&R shops and speak to one of our experienced staff.  

Milton Keynes 'Sunday morning run' - press release

FIFTY runners of all different abilities set off on Sunday morning for a social run to celebrate
the arrival of Milton Keynes' new specialist running store, Up & Running. (See pic below)

"It was amazing to see all these runners turn up on Sunday morning" said shop manager
Amy Pereira. "Everyone had a great time, no one got left behind, and they all got a
free technical t-shirt to run in and coffee from Costa at the end of the run".

Next month's event will have a navigation theme and will include events for runners,
walkers, cyclists and all the family.

Located on The Portway, the new complex is a haven for all outdoor enthusiasts, with Cotswold,
Trek Cycles and Costa Coffee sharing the site.

To find out more, visit the website www.miltonkeynes.upandrunning.co.uk or call into the store.

Stop press......why not park outside the shop and run this great 5.9mile route.  This was kindly sent by Kevin Kemp one of the participants.  Thanks for this Kevin and thanks for taking part.

Nutrition - The low down (and the highs)

Up and Running 2011 Sports Nutrition Range


Reviewed by Nick Gracie (Team adidas TERREX, adventure racing team)

As a semi professional endurance athlete selecting the correct sports nutrition for myself and the rest of the team is critical. Over the past 10 years I have experimented with every product on the market to gauge its easy of use, its taste and but most importantly its effect on performance.

Up and Running stock a great range of sports nutrition products that cover all the bases and also allow for a good choice of the best brands, products and flavours. The Principle brands that Up and Running stock are High 5, SIS (Science in Sport), Clif and Sport Beans.

GELS:

Gels are the easiest way to get energy (via carbohydrates) into your body whilst running. Most gels contain around 100 calories, which is enough to power the body for around 20 - 30 minutes depending on the level of intensity. They are easy to use and can be easily carried in short pockets or on a gel belt. There are three choices of gel; regular gels, which are best taken with some, water, isotonic gels which do not require you to consume any water with them and also gels with caffeine in.

Regular:
High 5 Energy Gel / 38g / 80 Cal. / Orange, Citrus, Summer Fruits, Banana, Apple / £0.99

Caffeine:
High 5 Energy Gel + (with 30mg caffeine) / 38g / 80 Cal. / Raspberry, Orange / £0.99

Isotonic:
High 5 ISO Gel / 60g / 88 Cal. / Berry, Orange / £0.99
SIS GO Gels / 60g / 88 Cal. / Orange, Blackcurrant, Tropical / £0.99

Isotonic and Caffeine:
High 5 ISO Gel + (with 30mg caffeine) / 60g / 88 Cal. / Citrus / £0.99
SIS Smart Gels (with 50mg caffeine) / 60g / 88 Cal. / £1.67

ENERGY SWEETS:

A great alternative to gels are energy sweets. They contain the same ingredients but are just in a more solid form. Again there are regular sweets and also ones containing caffeine. The taste and texture of energy sweets is often more favourable to a gel and also the packaging allows you to take the product in smaller doses rather than in one go. Clif Bloks and Sport Beans also contain Electrolytes to help with hydration.

Regular:
Clif Bloks / 60g (30g per serving) / 198 Cal. (99g per serving)/ Mountain Berry, Strawberry / £2.25
Sport Beans / 28g / 100 Cal. / Orange, Lemon & Lime, Raspberry, Fruit Punch, Assorted / £1.50

Caffeine:
Clif Bloks (with 50mg caffeine - 25mg per serving) / 60g (30g per serving) / 198 Cal. (99g per serving) / Orange / £2.25
Sport Beans (with 50mg caffeine) / 28g / 100 Cal. / Extreme Cherry, Extreme Watermelon / £1.50

ENERGY DRINKS:

Consuming energy drinks while exercising is a very easy way to take on carbohydrates. Whilst running the options are to carry a bottle or use a hydration pack or bum bag. If you are doing a race you may not choose to do this and simply drink an energy drink before you start. There are 3 types of energy drinks available: Regular, Isotonic and Caffeinated. The Regular drinks are good all year round whereas the Isotonic drinks are more suitable to hotter conditions as they contain electrolytes which help the body keep properly hydrated in warm conditions when sweat rates are higher.

Regular:
High 5 2:1 Energy Source / 47g Serving / 180 Cal. / Orange, Citrus, Summer Fruits, Tropical / £1.00 per 47g sachet or £25.99 per 2.2Kg tub
SIS PSP22 / 50g Serving / 187 Cal. / Blackcurrant, Lemon, Orange, Original, Fruit Punch / £1.00 per 50g sachet or £8.50 per 500g tub or £20.00 per 1.6Kg tub

Isotonic:
High 5 2:1 Isotonic / 50g Serving / 192 Cal. / Orange, Citrus, Summer Fruits / £1.00 per 50g sachet or £25.99 per 2.2Kg tub
SIS GO / 40g Serving / 145 Cal. / Blackcurrant, Berry Burst, Lemon & Lime, Tropical, Watermelon, Green Tea & Lemon / £1.00 per 40g sachet or £8.50 per 500g tub or £20.00 per 1.6Kg tub
Clif Shot Electrolyte / 20g Serving / 80 Cal. / Lemonade, Cranberry-Razz / £15.00 per 900g tub

Caffeine:
High 5 2:1 X’treme / 47g Serving / 188 Cal. / Citrus / £1.25 per 47g sachet or £24.99 per 1.4Kg tub
SIS Smart Drink / 45g Serving / 167 Cal. / Berry / £1.25 per 50g sachet or £10.00 per 500g tub

ENERGY BARS:

For use before running energy bars are an excellent and tastier way of consuming carbohydrates. They can also be used on longer runs and mountain marathons but are less suitable for higher intensity running.

High 5 Energy Bars / 60g / 212 Cal. / Berry, Banana, Coconut / £1.19
High 5 Sport Bars / 55g / 215 Cal. / Caramel (chocolate coated) Berry (yogurt coated) / £1.19
Clif Bars / 50g / 189 Cal. / Chocolate Chip, Oatmeal Raisin Walnut, Peanut Butter / £1.30

PROTEIN RECOVERY BARS:

Post exercise the body requires protein to help rebuild muscles allowing you to recover quicker. There are two quick and convenient ways to take on protein post exercise either in bar or drink format.

High 5 Protein Bars (with 13g protein) / 50g / 188 Cal. / Double Chocolate (chocolate coated) Banana Vanilla (chocolate coated) / £1.69
Clif Builders Bars (with 20g protein) / 68g / 270 Cal. / Chocolate, Chocolate Mint, Peanut Butter / £2.00
SIS Build Bars (with 20g protein) / 55g / 222 Cal. / Peanut & Chocolate / £1.46

PROTEIN RECOVERY DRINKS:

Powdered recovery drinks require mixing with either cold water for fast protein absorption straight after exercise or with semi skimmed milk for slower absorption (perhaps used in the evening). Recovery drinks help you refuel, rehydrate and repair muscle.

High 5 Protein Recovery (with 17g protein) / 66g Serving / 254 Cal. / Chocolate, Summer Fruits, Banana Vanilla / £1.59 per 66g sachet or £34.99 per 1.6Kg tub
SIS Rego (with 13g protein) / 50g Serving / 184 Cal. / Chocolate, Strawberry, Vanilla, Banana / £1.25 per 50g sachet or £9.00 per 500g tub or £26.50 per 1.6Kg tub

SPECIALIST DRINKS:

Aside from the basic energy and recovery drinks High 5 have developed two excellent and unique drinks that are very popular.

High 5 ZERO is a low calorie electrolyte drink tablet that is easy to use by simply dropping the tab into water. ZERO contains essential electrolytes that help keep you properly hydrated and help avoid cramp. It is excellent for use before, during and after exercise.
500ml Serving / 5 Cal. / Berry, Citrus, Cherry Orange, Neutral, Xtreme (with 65mg caffeine per tablet) / £6.99 per 80g tube containing 20 tablets (23p per serving)
High 5 Energy Source 4:1 is an advanced all-in-one training and recovery drink. It contains 4 parts carbohydrate to 1 part protein combined with essential electrolytes. By including protein in an energy drink it reduces muscle damage while exercising. 4:1 is great for use in longer events and for those with heavy training schedules.
Energy Source 4:1 (with 9g protein) / 47g Serving / 180 Cal. / Summer Fruits, Citrus / £1.25 per 47g sachet or £29.99 per 1.6Kg tub

Bunny Runs

Up and Running are proud to be sponsors for the Bunny Run series. Below is an extract from Dave & Eileen Woodhead's website (the organisers) and this includes a break down of the races, the route and the cost. If you are looking for an introduction to Fell running, are keen to have a go at something different and love Cadbury's Creme Egg's then this is for you!!


3 individual races on successive Tuesday evenings, 2011 dates are:
5 April 7.00pm,
12 April 7.15pm,
19 April 7.30pm,
followed by the Bunny Relays on Tuesday 26th April at 7.30pm
All from Dimples Lane Quarry (Do not park in the quarry itself as you'll be in the way!).
Registration at the Old Sun Hotel, Haworth, W. Yorks (GR 026372), 5 mins. from start.
Entry on the day only, entry form here
Individual Bunny Runs: CS. 3m/300'. £2 on night only. Teams free. PM. Over 12.
Records: 14.41 J. Thomas 2009; f. 17.20 M. Wilkinson 2007; "Egg Stage" 3.23 A. Jones and J. Thompsom 2009; f. 3.59 M. Wilkinson 2007.
Cadbury's Creme Egg for all entries. All prizes Easter eggs. All 3 races to count for overall awards.
Bunny Run Relays: CS. 7.30pm £6 per team of three on day. PM. Over 10. Each leg 2m/200'. Almost any conceivable team composition welcome including mixed, family, junior etc. Relay batons are eggs! Records from 2009: Male 31.24 'Rossendale Dwarves', Female 38.29 '3 People'




Winter has been and gone, dark nights are a thing of the past and Spring has Sprung, which all means one thing.....yes, it's Bunny time. They're eggciting, they're bunnylicious, they're cracking and only 3 miles long with a reward for everyone o f a Cadbury's Creme Egg! The Bunny Runs & series hop to it from Tuesday 5th April, with a chocolate prize list even a chocoholic would have problems coping with!
For the true Hares or those who dare amongst you, remember the 'Egg Stage', a fast and furious dash round the small loop will bring extra chocolate for the first man and lady past the hopping bunny sign. Then of course for those of you who want to have more fun, if that's possible, there always is the chance to win prizes in the fancy dress competition incorporated in the race.
All runners can also take part in the guess the winners time competition – guess what the prize is? AN EASTER EGG! See the clipboard at registration to enter.
The Bunnies are renowned for post race fun – free soup and roll in the Old Sun Hotel (revamped and now with the cheapest beer in Haworth) race video of that night's event on the big screen, stacks and stacks of Easter Eggs in an extensive prize list, watch in awe as the first man, lady and vet stagger under the sheer weight of goodies, then the finale the famous chocolate throw out! Here at the prize giving all runners are entered into a free prize draw with a choice of a large Easter Egg, a commemorative Prince William of Wales & Catherine Middleton tin of biscuits and 3 more lucky Bunny Bob Tailers are destined to feed their hunger craving, because the new managers Robert AKA 'Tubsey' and his wife Sarah have donated 3 baskets of delicious chips.


Map of the event is below.....




Come on, hop to it, shake your tail,and come and have a go it you think you fluffy enough!!