Sunday 29 May 2011

Charity Running - Blind100

Regular followers of our Twitter account or readers of the Up & Running blog will have come across a few things (tweets and posts) relating to a chap running for charity who goes by the name user name Moochoo (real name Simon Wheatcroft) http://www.andadapt.com/about/

 Simon is challenging himself to run 100 miles in one go on 24th of June (Cotswold 100).
It may seem extremely difficult, inspirational and perhaps mental, what makes this even more remarkable is the fact that Simon is regisered blind. Simon suffers from a degenerative eye disorder called Retinitis Pigmentosa. For the past 10 years he has been registered blind. So while there is a physical challenge to run this distance there is also the practicalities of such an undertaking. 

 We at Up & Running came across him through Twitter when he was looking for pacers, we managed to 'connect' him with a few people and the rest is..... well not history, more the future. As of this post Simon still has just over 3 ½ weeks to prepare for the event and to raise money for his chosen charity SightSavers. His just giving site is based at http://www.justgiving.com/andadapt
In order to build upon the momentum of his challenge he has also set up a website called http://www.blind100.com This has been created to track his progress and his challenge.

We encourage everyone to follow Simon and his amazing challenge through the following links....

http://twitter.com/moochoo (using hashtag #blind100)

We will be watching, following, cheering and supporting Simon all the way. Hope you can to.   

Sunday 22 May 2011

First 1000th Twitter - an open letter

Having just hit the eve of our first 1000th tweet on twitter, I thought it would be cool to ask our kind followers for ideas as to what we should make the 1000th tweet about, after all this is what Twitter is all about. Social networking. I had a few ideas suggested by them, they ranged from requests of discount codes to a cute picture of a dog. They were all suitable, and I was particularly tempted by the cute dog (thanks @Lordmooch)

Having given it some thought and after seriously considering the ideas, I decided to tweet about something associated with our followers, but not directly suggested by them.

Up and Running has been in existence for over 22 years now, and during its time it has had many many changes. Changes in personnel, changes in product and suppliers, changes in direction and focus and changes in fortune (up and down). But throughout all of this time one thing that hasn't changed, and is the true corner stone to our business. We have an unwavering commitment to our customers. Full stop.

Up and Running for 22+ years, still under the influence of its co-founders (Gillian and Dennis McFarlane) continue to value and aim to focus all its strength and power on servicing the 'Running community'. We have, as highlighted above, changed in terms of personnel but throughout this time we have constantly employed passionate and committed staff, who have a keen focus on running and fitness. We are definitely a company 'Run by Runners for Runners'.

It is through the shop staff, the 'touch points' of the company that we strive to serve the running community esp those that come through our doors. But it doesn't stop there, we also focus on the running community out in the 'field'. Through our 'out reach' program we aim to connect to runners on the local level, on the race line, in the water logged field. This is where runners passions are played out, where goals are achieved and where dreams are realised or broken. This is where our passion is also.

There are some areas that ongoing Up & Running see as crucial to our continued success:
Service, we don't always get it right, but we try, and we try very very hard to maintain it.
Product, we strive to select the right products. All things change and we are focused on selecting the best product available and to keep one eye on the horizon and one ear to the ground.
Gait Analysis. This is crucial to the assessment of everyone's running style. We aim to develop, evolve and adapt our knowledge and continue to invest time in training.
Staff. Develop and invest in our staff team to ensure that ALL customers are given the time and focus they deserve and require to achieve their goals.
But, there is one important element missing, and after the long preamble I finally get to the point.

YOU.

Without you. Runners and fitness fans, we are nothing. You are the weekend warriors who chase that elusive PB. You are the runner who is raising money for a charity close to your heart. You are the runner who is trying to release stress from your life. You are the runner who is challenging your self, mind, body and sole, and you are the runner who is just like us. Pete the manager of Cheltenham, Gilly the manager of Leeds Central, in fact any number of the staff at Up & Running stores are just like you, and there here to serve, in and out of store.

I feel the 1000th tweet, in fact every one of the next 1000 should be dedicated to working towards you and the wider running/ fitness community. It may sound soppy, it may seem a little lame, but it is why Up & Running is here. So thank you for your continued support and thank you for taking the same path, road, trail, hill and track as us.

Yours

Jonathan Midwood (General Manager)

Friday 20 May 2011

Race update from around the stores

With the summer racing season upon us, below is a few updates from around the stores.

Jak Lowden - (U&R Gosforth)

North East Track Championships - Gateshead Stadium today Saturday 14th May

.. thats right sports fans nobody get's the news out faster than Radio Darlington ..

Today saw Gosforth's Jak Lowden running at the North East Track & Field Championships at Gateshead stadium over 400m.
Jak's preparation has gone well since his last outing last week, and with a quality field to race against it proved to be a great race with a Bronze medal and a 49.65 electronic timed result for the young man.
The winner came home in a superb 48.70 in very windy conditions with second place 49.35.
Jak races again tomorrow over 200m, and is hopefull that a 22.1 should result in another medal.
We wish you well Jak !  Give it the beans ! 

North East Track Championships - Gateshead Stadium Sunday 15th May

Good morning !, more news from Gateshead North East Champs... 
The weather here y/day was on the blustery and wet side and so didnt make for a blistering 200m final, but Jak ran a credible 23.5 versus the winning time of 22.7 to get a Bronze Gong to add to the Bronze from Saturday- This result takes Jak to 9 top 3 finishes out of 9 races for this part of the season.

We have a 3 week micro-break from racing now, which will allow Jak to get back into his normal training routine before his next race on the track and in preparation for the Northern Track and Field Championships in 6 weeks, with an aim of going sub 49's for 400 and running 22.3 for his 200.. it will happen..

We wish you well Jak, may your fast-twitch fibres grow ever stronger, faster and tire less frequantly ! 

Paul Wathan (U&R Keswick)

Geneva marathon went ok considering I had only entered 2 weeks before the event.
Managed 2:54:20 which got me 18th overall in the race, and 3rd senior male over the line (Age 19 - 29 Cat) and puts me in 5th overall in the UK Rankings  so far this year for the marathon distance in the under 23s. ;-)

postcrtipt....

Tuesday 17th - Moorclose 10k in 35:34 for 8th overall
Wednesday 18th - Latrigg Fell Race in 21:33 for 10th overall

Time to rest now ZZZzzzzzzzz......

Natalie Moncrieffe (U&R Birmingham)

Huge congratulations due here in Birmingham to our very own Natalie Moncrieffe who has won fastest female at the Birmingham Lord Mayors 10K!
Rebecca & Ian (U&R Leeds Headingly)

Rebecca did the Leeds Half Marathon at the weekend in 1:48 in hot conditions.
Personally, I've had a few results recently. Beginning of March ran for England in Germany against Germany, France and Belgium and finished 2nd behind one of the local German athletes. Won the Sedbergh 3 Peaks race in March, and the Yorkshire Orienteering Champs in April. Top 10 at the British Orienteering Middle Champs in April, 5th at the U&R sponsored Bunny Run Race 2, and 2nd place on the 1st leg at the Calderdale Way Relay last weekend.
Andy Wiles (U&R Darlington)

More racing news from the sports desk ...

Last Weds 4th of May saw Up&Running Darlington's Andy Wiles pull on his track spikes in anger for his first track race of this season..

Travelling down sauf' to Watford and racing over 3K in a mid-week open - Andy performed brilliantly with a new PB of 8:16 for the 3k distance, narrowley beaten by Darlington Harriers UK indoors 1500m's silver medalist Lewis Moses - this is a great result because Andrew ruptured his ankle ligaments on the preceeding Sunday during a training run - Andrews ankle is still a mess and causing the young man some pain as it is interferring with his running at the moment; .......can I get a group "Ahhhhhh" please ?

post script...

Darlington Up&Running racing machine Andrew Wiles posted another epic result on the evening of 17th May at Trafford at the British Milers Club Gold Standard over 1500m.

Leading from the front Andy produced a 3:48.66 to win with a 4 seconds margin over second place.... ...remarkable!
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So there you go.  As you can see we have a team that live, eat and breath sport, especially running.  If you want to talk about any of your running and what your goals are please contact any of out U&R staff.  See where the nearest store to you is Shops.upandrunning.co.uk.  

Tuesday 10 May 2011

Dan Fivey - Cheltenham personal trainer and friend of U&R

We are very fortunate and privileged to have about our Cheltenham store a personal trainer called Dan Fivey. Dan is a very proactive personal trainer not in the Cheltenham area but the whole South West region. He has kindly produced a brief piece for the blog.

Firstly some info on healthy options to tea and coffee...... [Ed- know I could do with some!!]

Juices

Tomato Juice
Vitamins: A, B, C and E

Minerals: Iron, phosphorous, potassium and sulphur

Therapeutic benefits: Tomatoes gain a lot of their nutrients from the sun and therefore are highly energising and nutritive. They are excellent for blood disorders and a good tonic for the nervous system. This is particularly beneficial for people who suffer from anxiety, stress, nervousness, insomnia and fatigue.

Tomatoes have the ability to eliminate uric acid from the body and so are an excellent food for people with arthritis, gout and rheumatism. They are hugely detoxifying and can help with skin disorders such as acne or boils.

Preparation for juicing: Choose tomatoes that have been ripened on the vine and make sure that they are ripe and heavy. Wash thoroughly, chop and pass through the juicer with the skin.

Tomato juice is very popular on its own but can also be mixed with carrot, apple, celery or onion juice.

Celery Juice
Vitamins: B and C

Minerals: Iron, magnesium, phosphorous, potassium and sodium

Therapeutic benefits: Celery juice is most well known for its abilities to ease rheumatic and arthritic pain and inflammation. It is also good to take celery juice if recovering from illness, particularly a cold or flu, as it replaces lost minerals in the body. The potassium in celery helps to lower blood pressure and it is effective in strengthening the stomach, liver and kidneys. For restlessness and sleeping problems, celery juice is highly successful.

Preparation for juicing: Choose celery stalks that are firm and straight that show no signs of wilting. Wash the stalks thoroughly and remove both ends before juicing.


Carrot Juice
Vitamins: A, B, C, D, E, G and K

Minerals: Calcium, copper, iodine, iron, magnesium, manganese, phosphorous, potassium, sodium and sulphur

Therapeutic benefits: Carrot juice is an excellent tonic for just about every ailment imaginable. It can be consumed in large quantities as well. It is particularly effective in preventing cataracts and other eye problems, as well as energising, cleansing and healing the body faster. Carrot juice boosts the immune system and protects against disease. It helps to treat anaemia, circulatory problems and skin disorders. It is good for digestive problems and is an excellent remedy for ulcers, liver problems and asthma. It may help to prevent tooth decay and gum disease.

Preparation for juicing: Choose carrots that are firm to touch and peel unless they are organic. The tops and the roots may be used to make carrot juice.

Carrot juice is often used as the basis for other juices as it is easily digested and may be consumed in large quantities.

Beetroot Juice
Vitamins: A, B, C and E

Minerals: Iron, magnesium, manganese, phosphorous, potassium, silicon and sodium

Therapeutic benefits: Beetroot juice is very powerful and should always be consumed in small quantities and usually mixed with other juices, such as apple, carrot, cucumber and celery. It is an excellent purifier and cleanser of the blood and is effective in cleaning out the liver, kidneys and arteries. Due to the high amounts of natural sugars that beetroot juice contains, it is thoroughly energising, although should be avoided by diabetics. It is also good for digestive problems such as constipation and it strengthens the bones, which is helpful for people as they get older and their bones become weaker.

Preparation for juicing: Try to pick out beetroots that are firm to the touch rather than soft or shrivelled. Always mix with other fruit or vegetable juices, as pure beetroot juice can lead to negative reactions within the body.

Now some food that is healthy nutritious and well is just good for you [Ed – yup could do with some of that as well!!]

Portobello Mushroom Burgers
Big, field mushrooms make ideal fillings for a burger bun, for a speedy veggie supper.

Ingredients
tbsp Dijon mustard
1 tbsp balsamic vinegar
2 large portobello mushrooms
2 thick slices beefsteak tomato
2 ciabatta rolls, toasted
2 slices red onion
2 handfuls rocket

Mix the mustard and vinegar together. Brush half of it over the mushrooms and season well. Grill for 2-3 minutes each side. Put the tomato slices on top and grill for a minute.
Spread the remaining sauce over the buns then add the tomato and mushroom, tomato side down, followed by the red onion and rocket


Falafel Burgers
A healthy burger that's filling too. These are great for anyone who craves a big bite but doesn't want the calories

Ingredients
         400g can chickpeas , rinsed and drained
         garlic clove , chopped
         handful of flat-leaf parsley or curly parsley
         1 tsp ground cumin
         1 tsp ground coriander
         1⁄2 tsp harissa paste or chilli powder
         2 tbsp plain flour
         2 tbsp sunflower oil
         toasted pitta bread
         200g tub tomato salsa , to serve
         green salad , to serve
1 small red onion
Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

Finally a gratuitous but worth while plug for Dan's business and while we all could do with a Dan in our lives......

The AlterG Treadmill

An exercise machine designed to help astronauts walk on the moon is now the hottest bit of gym kit in the UK.  Called the AlterG treadmill, it allows you to exercise while reducing the force of gravity, A person’s body weight can be reduced by up to 80 per cent.  Inspired by NASA the AlterG is used by Manchester United, runner Paula Radcliffe and by the US Army to treat injured soldiers.  But with a whooping £27,000 price tag there are only five in the UK available for public use - with one of them in Cheltenham.

Personal trainer Dan Fivey purchased it for his Personal Training Studio. Situated above the Cheltenham Up and Running shop in the High Street, the studio is the antidote to big gyms.

There is no membership fee, no loud music or videos, no mirrors, just you and  your personal trainer,” said Dan. “People find they work harder and are achieving great results in a shorter time.”

Dan spends a lot of time working with people recovering from injuries. When he read about the AlterG he felt it was the ideal piece of equipment for the studio.  The technology behind the state-of-the-are treadmill is simple. Compressed air is pumped into a plastic chamber over the treadmill, creating "lift".  The user  is sealed from the waist down inside the chamber, and a computer panel allows patients to take up to 80 per cent of their body weight off their joints.

It sounds so bizarre because we live every day in 100% bodyweight. To run or exercise without your body weight seems a bit odd,” said Dan.

Don’t be fooled. You still get the cardio-vascular work-out but without the pounding through your joints, so your ankles and knees are not taking a lot of pressure.”

So a 18 stone man can wind up effectively feeling like he weighs just 4 stone - which is crucial when you are recovered from an injury.

That is crucial for someone who is recovering from an injury and who does not want to lose their fitness. It can be beneficial for someone recovering from injuries to the hips, lower back, ankles or knees.”

The machines are also used to help obese patients - not just for training, but in giving them incentive by showing them how their feet and knees would feel better if they lost weight.  The concept of using advanced differential air pressure technology for weight support was conceived by Robert Whalen, a NASA researcher who was studying the biomechanics of exercise in space.  The first version arrived in 2007, developed by the namesake company in California. A second-generation commercial version came out in October 2009.  The treadmill is not limited to people recovering from injuries. Runners do not suffer from cramps  when using the AlterG. By reducing the body weight, the muscle produce less lactic acid which causes cramp.

A lot of people worry that they’re not going to be as fit if they’re on the AlterG,” said Dan.

By altering the intensity of the run, we give them the same workout. I have clients who are running marathons who are training on the AlterG. They use it to build their pace while easing the stress on their joints. There’s nothing else that can do what this machine can. You can have normal gait mechanics at a reduced body weight. It’s quite amazing.”

So there you go, introducing Dan, what he does and why you should look at booking in some time with him. I am sure that he will become a regular contributor to the blog.

To find out more, log on to
www.danfiveypersonaltraining.co.uk or phone Dan Fivey on 0770 916 9997 
A 30-minute session on the AlterG costs £25. £200 for 5hrs or £350 for 10hrs.

Monday 9 May 2011

Race results from the frozen north.

Just to show that we are staffed by runners and that we practice what we preach, see below a quick report sent by Mic, manager of the Darlington store.  
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..and the beat definatly goes on, with two more excellant track results for Up&Running Gosforths Jak Lowden
 
The North East Div 2E Track League was held at Clairville Stadium Middlesbrough, in fresh and *breezy* conditions, this Saturday 7th May.
 
Jak won the mens 400m in a sparkling 50:22, beating the ex-UK 400m hurdles adept Richard Smith into second with a 1/2 second win - after much puffing and panting and a 80min rest it was time for senior mens 400m relay to close the meet.
 
Jak was nominated lead off man for the Gateshead team, and help set-up the win with a convincing 1st leg [51.25]that enabled the Gateshead team to clock an impressive 3:28.4 - some 9 seconds up on the second team home.
 
The Gateshead Squad had very successful Saturday, winning ALL the team events and 90% of tbe individual track and field events.
 
The North East Track and Field Championships are next weekend at Jak's home track at Gateshead and we see him competing over the senior mens 200m and 400m, we wish him every success.

Wednesday 4 May 2011

The Need to Taper

I was 'Tweeted' recently by a Up & Running follower and was asked about advice for tapering for a 1/2 marathon.  I though I would go to the shop floor and ask as they are the Guy's and Gals that would have the 'knowledge'.  Below is the main responses that I have had.  If you want any more info and advice then visit your local Up & Running shop and I am sure they will be able to advise you.  Its what we do.

THE NEED TO TAPER!

In normal training, we don't taper from one run to the next. In fact the adaptation to training by occasionally training a little 'tired' gets us used to overcoming low ebbs during racing. However, the whole point of training is in the process of 'super compensation'. That is, causing micro trauma which the body recovers from during rest and then becomes stronger for the next run.

So where does tapering come in? When we are preparing for a focus race, particularly a longer race such as a half marathon or full marathon it is important to taper in order to prepare the body to cope with the vigour of such a tough event. Not only that but tapering helps us to perform better and for longer.

How to taper - We begin to taper from between two and three weeks before the race. Tapering takes the form of slowly reducing the volume of running whilst maintaining a reasonable intensity during the faster runs. In the final week before the race, many runners reduce the number of times they go out running and rest the day before the big race. Obviously this depends on what your running history is, for example an elite runner that runs 70 miles a weeks may still run 25 miles the week before a marathon (a lot of running for most people!) During the final 3 or 4 days before the race, it is a good idea to increase the carbohydrate amount in the diet. This does NOT mean eat loads more! It simply means we aim to eat a diet with a high bias on carbohydrates (such as starchy foods high in low G.I. carbs) and reduce the amount of fat and protein. In the past people have also tried the 'depletion' approach where you cut carbs from the diet for a while, but this is risky and have proved to have more drawbacks than benefits.

What actually happens when you taper is that the body's fuel (called glycogen) levels stored increase, meaning the body can run further before running out of energy. The taper period also allows the body to recover from all the training and literally gives it a rest. Luckily it does not lose fitness during this brief period of reduced volume and even though oddly people feel 'heavy' during this period due to the increased fuel and water stored in he muscles and liver, on race day it all comes good and you realise why it was a good idea to taper!

Darran Bilton
Up &Running York
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I am sure that there is someone in the company that has more knowledge about this for a half marathon [not sure about that Laura - Ed]... however, you might be able to use bits...

As a 1500m runner when my season approaches and the big race dawns my training shifts heavely from high volume and endurance based work to quality work, with the quantity vastly reduced. My morning runs become purly for recovery with the emphasis on feeling good and relaxed, and the interval sessions of a night get quicker with long recoverys emphasis on on quality of the rep.

The week before the race, free weights are reduced or stopped and high resitance sessions such has hills are tappered, again focusing on few reps but of a high quality.

The week before the race the hard work is done and its all about making sure you feel good, relaxed but still on point... so muscles are all activated. Tapering does not meen stop. I take a rest day 2 days before my race and the day before i do 5 x 3 minute wind ups (2-3min recovery) (each minute gets gradually quicker than the last) i dont push hard just make sure i am flowing. I find this helps keep everything switched on before race day.

Laura

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Tapering for a half-marathon ideally begins two weeks out from race day. So ideally you last long run would be two weeks before race day. Your body will have adapted to a regular pattern of training in the months and weeks leading up to your big day assuming your preparation has not been interrupted by injury or illness. It's a good idea to retain this lifestyle and training pattern in your final two weeks, gradually reducing the volume and intensity of your training sessions.

Below I have listed a few key areas which you will need to look at during your two week countdown.

Training:
Make sure you get plenty of rest. Your body will feel sluggish in the final few days before race day. Basically this is the body shutting down and starting to save energy.
Sleep is very important as well. It is not unusual to sleep badly the night before a race. This is fine as long as you have slept well in the previous two weeks.

Diet:
Stick to what you have been eating for the previous two weeks, don't try anything new. In the final 48 hours before the race perhaps eat more carbohydrates.
It is important to remain well hydrated but don't drink more than normal or drink extra sports drinks.

Race Day:
Have your racing kit packed, planned and organised a few days in advance. Be happy with your shoe and kit choice don't pack anything brand new.
Eat your normal pre-race breakfast. This is not the time to experiment or to miss breakfast!
Don't drink gallons of water before you start because this will weigh you down and could lead to unwanted stops.
Drink during the race but only as frequently as practised in training. Try to use the sports drinks in training before race day, as unfamiliar drinks could upset your stomach when you're running hard.
Another important point worth mentioning is not to get carried away at the start of the race. Ignore the fast starters and the crowd.

In preperation for the race it might be worth considering doing other activities to take your mind off the race, but nothing that will cause stress. Any travel or accommodation plans make sure these are planned at least two weeks before race day.  

Neil