Shoes for Life competition Winner

We are proud to announce the Saucony Shoes for life competition winner. Sophie Brooke of Yeovil Town Road Running Club (see pic below).  We asked for a few words from Sophie about what it was like to win....

I am very excited to have won the "shoes for life" competition. I am a keen runner and cyclist, and have most recently got into ultra-running. I completed my first ultra marathon in March - which was a 40 mile race called the full fat forty, and organised by Compton Harriers - a brilliant race.

I am currently in training for the Isle of Wight fell marathon weekend in September - unfortunately I will only be running the half marathon on the Sunday, as I am currently on tour with a show and we are performing on the Saturday so I won't make it over in time for the 2 races on the Saturday.

I have also tried for 2 years to complete the GUCR - which is 145 miles - but sadly have not completed it yet. Hopefully, I will be able to one year soon!

So there you go one happy winner, and one heck of a runner.  Fancy having a go at winning our new Competition.  Simply click here and answer the simple question "who founded Salomon?".  You'll find a clue on line to give you a head start!!

One happy Sophie

The Lakeland 100

Regular visitors of the Nottingham store will have heard about an event called The Beast and possibly the event organiser Gaynor Prior.  Well Gaynor recently took part in the Lakeland 100 and broke the womens record for that race!! Gaynor is a valued friend of U&R and we like to feel we helped her on her way cos she was powered by U&R (Nottingham) purchases (shoes, OMM waistpack, NRG tops, base layers)..... the reality is however she did it all by her self.... but let her tell it in her own words.

"I entered the L100 in January after a laughable visit to the Lakes. After Caesars Camp 100 last year I'd decided that I was heading for the hills and going to try for a Bob Graham, no matter how long it took. So after a skin full in the pub in Threlkeld, sleeping on an air bed in the back of my 4x4 (which is interesting if one of you is built like a brick outhouse and the other one weighs 8 stone), Dave and I" read on....

Well done Gaynor from ALL at Up & Running 

The Ups and Downs of BOFRA Racing

Having spent the better part of the summer at these short manic fell races, I thought I would share with you the slightly crazy (as I see it) world of BOFRA races.
For the uninitiated, BOFRA stands for British Open Fell Runners Association. Originally fell running was professional: runners won money and betting on races was part of the sport. It had to clean up its act to be accepted by UK Athletics (formerly the AAA) and so the amateur FRA was formed to cater for affiliated clubs. BOFRA was formed sticking to its open rules: competitors do not need wear a club vest (in fact you don’t need to wear a vest at all!), no entry forms are used (you just give in your name) and if you are placed you still receive a small brown envelope containing…money (but not much!).
Races are short, usually about 2 miles for seniors, and have a ridiculously steep lung busting climb followed by an even more ridiculous thigh burning descent. You may even get to “surf” down a scree. Oh, and in general, they send you through a stream or river within seconds of the start! And quite often The Woodheads record your exploits on camera and post your embarrassment on the web!!!
Just in case I have rather put you off, there are loads of plusses. You go to lots of beautiful places in the Dales and Lakes, some folk even venture to Scotland. They are real family affairs. The day usually kicks off around noon with U9s, then U12s, U14s, U17s and finally seniors. It’s also generally part of a show or gala so there’s loads of entertainment. It's cheap and the kids often end the day playing in the stream, kicking a football or eating ice cream. The BOFRA calendar has over 30 races, 15 of which count towards the championship. If you become a BOFRA member you score points at each race and could be honoured with a prize at the end of the season. It can become quite addictive. All abilities take part and it’s not too hard to find yourself well up in the rankings.
If you want more info’ have a look on the BOFRA website (bofra.co.uk).

Diane Haggar, Ilkley Harriers

(Ed's note: Up & Running loves BOFRA too, and sponsors the race calendar and the Championships. If you're in the North, whether a local or on holiday here, there are still plenty of BOFRA races left this season.)

Darlington 10k - race report

Greetings Sports fans, 

The annual Darlington 10k took place last Sunday August 14th with a excellant turn-out of 1091 runners, this years mens race was won in a record time of 30.06 by Yarad Hagos from Etheopia, Matty HInes from Middlesbrough's North Yorkshire Moors AC was the 3rd in a respectable 30.53, with the ladies winner Rosie Smith cementing her excellant years racing results with another great win in a 35:03, and finishing 19th overall. The local Quakers running club were out in force with a record 119 ladies and mens running in the white and black vest, the Quakers ladies team took 1st place team honours with excellant racing from Dawn Richardson, Louise Trainor and Lucie Jefferies. The next local event that Up&Running will be supporting is a Trail Race at Hardwick Hall on the evening of the 24th August, next Wednedays evening at 6:45pm, with registration at 6:00pm, entry is only £4.00 per person, this series is aimed at the the recreational runner and people who are just getting into running as a sporting activity. All are welcome. 

See you soon! 

Mic Doughty Manager Darlington Up and Running

Testing the Camelbak Delaney DC

As some may know, a couple of months ago members of the Blind 100 (www.blind100.com) helped blind athlete Simon Wheatcroft in the Cotswold 100 race.

Physical training plays a massive part in any event such as this but supporting this is the planning and preparation that goes into any and all eventualities. Hydration is a HUGE part of this whether it is the consistency, over hydration or dehydration.

To assist all of the pacing team I purchased the Delaney DC, a Camelbak dual bottle and gel carrier.

The DC carries 2 water standard water bottles but more impressively COMES with 2 Camelbak Podium bottles. The bottles are versatile and light, easy to handle and have the Jet Valve system for easily gaining fluids. Definitely a plus as you don’t have to find extra bottles. These are situated at the back of the pack and angled for easy access and return. The back itself is a padded foam piece which is perforated for air and sweat release and covered in a mesh to keep a consistent and comfortable form. Even when you have one bottle empty it still retains a good balance.

Although it is designed to be worn flat across the lower back and pelvis, the foam backing is flexible enough to sit comfortably on a hip if it slips around. At the sides it has easy adjustable straps as well. However to leave both front and rear pieces sitting properly, both sides need adjustment.

Once the position has been changed each strap is easily rolled and Velcro locked in place to prevent slippage which provides a high level of reliability on it, even in the wet.

On the front there are 2 pouches for smaller 5oz gel flasks (also provided) and a zip pocket.

I’m not one for energy gels myself as I find them hard to swallow but I can still understand the need for them. The flasks are sturdy and easy use screw tops fitting a gel inside easily with some water too if desired. I’m not convinced about the pouches though. Whereas the elasticated netting did cover almost 75% of the flask I still felt as if at some point the flasks my literally pop out so removed them leaving the pouches as extra pockets for light usage (sweets etc).

The main pocket at the front is advertised as holding capacity for energy bar, keys, media (phone)or cash. Well, it hasn’t really lied, unless you have a phone that is iphone sized or greater as it simply won’t fit. The pocket has a simple zip and limited space so it won’t carry enough for huge distance but it is very easy access for quick refuels or emergency beans!

In short what you have is a light handy water bottle carrier on the back with potentially handy extras on the front. Some will use this more than others but it means in a hip pack along you have a 2 litre running accessory which will fit well underneath a smaller backpack (or water carrier such as the Camelbak Rogue) extending its usefulness. Larger bags may provide a clash but that depends on the pack.

For people hitting longer routes or trails and need more than 1 bottle but don’t want the hassle of a pack then I would recommend the Delaney. Light, comfortable and simple to use. Everything you need to just get up and go!

Puma Pudsey 10K

There was around 60 in total for the Park Under 8 run, 125 for the Fun run and 390 finish the 10k.

Fun Run results - Gemma Keir - Leeds City came over the line first, followed by male runner another U16 Sam Walker.

In the 10k Tim Midgeley, Bingley Harriers 36:28, followed by Richard Pattinson, Pudsey & Bramley and Nigel Armitage Pudsey Pacers.

Women were lead home by Suzanne Sharman Pudsey and Bramley, Julie Field, Stainland and Shona Stone Aire Valley.

Male team Pudsey and Bramley, Female Stainland and Business team Angelos Restaurant, Bradford.

Here are some pics from the event...

Inaugural Desford Sprint Triathlon

Inaugural Desford Sprint Triathlon – by Race Time Events Sunday 7 August 2011 

review by Melanie Ryding

This was a pool based sprint triathlon held in rural Leicestershire. For me it was a rehab exercise, and rather ambitious too, only 3 weeks post head injury, so I intended to enjoy it. It was a lovely sunny day, if not a little windy. 

It was based in a village community college, ample parking, easy enough to find, and even warm showers afterwards (ok, I was in the first wave, so by the time the last competitor finished, maybe they weren’t still warm!)

A few set up glitches delayed the start by around 30 minutes, so the first wave went off at 9.30am. the race was fully chip timed, including transition. You, as is usual, were expected to count your own lengths. No swim hats were provided, so I wore my own.

A short run round the back of the building to transition and out onto the bike, this was going to be a test of the race organisers signing. I had only glanced at the course map (which meant nothing to me because I do not know the area at all) and had not driven the course in the car because I did not have time. It was a lovely rolling course, a few short cheeky climbs, all perfectly clearly signed and marshalled. A few unavoidable right turns on route held me up slightly with traffic, but such is life.

The run was round the school fields, a little surreal because one field that I had to run round had a football game being played on it at the same time! There were no signs, but the race organiser had explained the route to us in the race briefing. Although it was obvious to me, I think in future races, he could do with a marshall or two and a couple of arrows.

For me the race went well, because I got to the end without any major head injury related mishaps, which was my sole aim!

Organisation: admirable for a first ever event from a brand new company. A few small glitches, but all dealt with very well.

Race goodie bag: free technical T shirt, high 5 gel and money off voucher for a national running company.

What I liked: very friendly volunteers and staff, scenic course with some cheeky little hills, mostly flat run

What I would like to see next time: coloured hats for each wave of swimmers, arrows and Marshalls on the run course, move the bike mount to a straight section of road, possible numbered racking.

Recommend to a friend: yes. It was a lovely little small local race, and I am sure as the company grows, so will its popularity

Review by Melanie Ryding (http://www.melanieryding.co.uk), editor of Ryding2Health http://www.ryding2health.com

A runner's thoughts - The power of a smile

If I was to sound like a dictionary a smile is a 'facial expression formed by flexing the muscles near both ends of the mouth. Among humans, it is an expression denoting pleasure, joy, happiness, or amusement, but can also be an involuntary expression of anxiety, in which case it is known as a grimace.'

On a more low brow level smiling is just a great way to make yourself feel better. It also has a side effect of making your body function better. Smiling can improve your health, your stress level, and your attractiveness. 

Here is a list of other benefits:

1. Smiling Makes Us Attractive - We are drawn to people who smile. There is an attraction factor.
2. Smiling Changes Our Mood - Next time you are feeling down, try putting on a smile. There's a good chance you mood will change for the better.
3. Smiling Is Contagious - When someone is smiling they lighten up the room and changes the moods of others, and make things happier.
4. Smiling Relieves Stress - When you are stressed, take time to put on a smile. The stress should be reduced and you'll be better able to take action.
5. Smiling Boosts Your Immune System - Smiling helps the immune system to work better. It can helps to prevent flu and colds.
6. Smiling Lowers Your Blood Pressure - When you smile, there is a measurable reduction in your blood pressure.
7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin - Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good. Smiling is a natural drug.
8. Smiling Lifts the Face and Makes You Look Younger - The muscles we use to smile lift the face, making a person appear younger.
9. Smiling Makes You Seem Successful - Smiling people appear more confident, are more likely to be promoted, and more likely to be approached.
10. Smiling Helps You Stay Positive - When we smile our body is sending the rest of us a message that "Life is Good!".

So there you go, smiling is a powerful and useful 'friend' to aid your running performance. On Twitter we are running (excuse the pun) a hashtag called #pleasesmile and we are campaigning for people to not only smile more at passers as they run by, but to try and get people to just smile more. With what is going on in the world today a little bit of smiling would, I am sure, make the world a friendlier place.

100 marathons, 100 weeks - Shoe review

After 2000 miles, my Nike Air Pegasus were replaced, they had also completed 22 of the 24 Marathons that I had completed as part of my 100 Marathons in 100 weeks challenge.

I went to see Up and Running at the Leeds shop as they were supporting my challenge and had offered to provide me with a new pair of trainers.

After my Gait Analysis I was happy with the ASICS Gel Nimbus 13's and was surprised to find that I was able to wear a pair of size 10 1/2 when I had been wearing 11 1/2 for years!

On Sunday the 7th August 2011, I embarked upon Marathon Number 25 at Heaton Park near Manchester. I had completed 3 short runs to wear the new trainers in and then give them a real test over 26.2 miles. As with most trainers, you are worried that when they are new that you will get blisters and I am happy to report that I had no blisters and that I thought that they were very comfortable and offered excellent support as I am a bigger guy at 6 ft2 and 15 stones.

I am happy to say that they stood up to a Marathon in wet conditions on trail and grass and that I am looking forward to running many other Marathons in them.

My thanks to Up and Running for supporting the challenge and providing me with these trainers.

For more information please see http://www.bmycharity.com/100marathons

Review: Simon Buckden

July Social Run - Milton Keynes

Our Sunday Social Running group continues to grow, even with the start of the school holidays. This months theme was "Hydration & Recovery" Participants were given the opportunity to try High 5 Zero Hydration tablets before the run or to add to their water intake during the run. The established route provides an ideal test bed to try something new or to try a different type of product and look for added benefits in performance. A new course record was set at 39 minutes in pleasant running conditions with several pace groups now being established and no one was left behind. After the run, we assembled back at the store to try the High 5 recovery drink (chocolate flavour), again, to try something different and to have a review of the hydration solutions as well as having a chat. With 10% off purchases in-store and 10% off Costa, another enjoyable run concluded with the prize draw. This months lucky winner was Robert Gooch and he claimed his Ron Hill "Windlite" jacket.

***Remember, our run is schedulded for the last Sunday of each month***

Gerry

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UP & RUNNING MILTON KEYNES Elder Gate The Portway Milton Keynes MK9 1EN TEL: 01908 232321 www.upandrunning.co.uk email:miltonkeynes@upandrunning.co.uk

Team - Blind100 pics

People have been asking who or what this Blind100 phenomenon is.  Who the faces are that are perpetuating this dream, driving this mission forward, moving things onwards..... upwards.  To infinity, (and insanity), and beyond!  Well I haven't a clue as they are a elusive secretive bunch that feed on the tears of long and relentless training / racing miles, distance that would make Dean Karnazes weep.  Although I have been given these pics by a secret source, who managed to get a glimpse of them.  

Below i've attached a couple of pics of what I think are part of the Blind100 team.  One of the individuals I am reliably informed by my source is Simon Wheatcroft, one is Matt Puddy and one of Charlie Baxter.  The other people are just passers by drawn into the fervour and whirling tornado of excitement that is Blind100

IMG_1655 is Simon in the middle with Matt on the right of him and Charlie on the far right of the picture.  

IMG 00462 is Simon in the middle and Matt on the right.

So there you go.  Team Blind100 if you happen to come across them, be aware that you too may be drawn into the wake of their awesome undertaking, and if you are you better bring some provisions because the road is long.  

The Blind 100 – Up & Coming for Up & Running

Following on from our achievement in the Cotswold 100, The Blind 100 is now gearing up for the Ultrarace series in 2012 as well as a number of other events including the final series race for 2011.
Over the course of the next year we already have 5 Ultramarathons planned with a further handful of races also in the wings to let everyone know about us and what we would like to achieve.
With all of the Ultras there is always space for anyone to come and support, pace or simply join in. If you’d like to then all you need do is email us for information: matt@blind100.com is a good start!

So here is our itinerary for those following or looking to get on board....

Ultras
October 9th 2011
Nottingham Ultra (50K)
This is our first “unsupported” race across a mix of trail and road. We’re aiming to complete it in 6 hours.

Anyone else who is coming has the option to complete the full 50k (and we are encouraging people to enter the race itself), or if they only wanted to only come for part of the race then I will look at the race, estimate times and distances and plan points on the route to meet for them to join in.
The route is a point to point (from Blidworth Community Centre to Nottingham Castle) so pacers not running the full distance will be paired and encouraged to meet so they can help each other at the start and finish points.
I will be co-ordinating as we go (like in the Cotswold 100) and adjusting times as necessary.

February 19th 2012
The London Ultra (50K)
Run in a similar fashion to Nottingham, this is the first race of the new season and is an urban 50K

March 10th and 11th 2012
Grantham (50K & 50K)
For those who find a 50K fun, why not join in with the Grantham Ultra? Double the fun!
On Saturday we run 50K point to point finishing for a relaxed evening followed by the return trip on Sunday. Plenty of opportunity for anyone wanting to help, join or be involved on either leg.

May 20th 2012
The Cardiff Ultra 50 Miles
The warm up for the Cotswold 100 begins here with a scenic jaunt from Brecon down into the heart of Cardiff. For the distance I will be arranging a pacing team (as well as having a couple who will run the entire event too) as well as a support team meeting us along the way to keep everyone going.
Meeting points for pacers and runners will be arranged as well as a progress report to keep people aware of times etc. The best part is that this will be all through the day so anyone can be a part of it with us looking at a completion time of between 10 and 12 hours. So who fancies a jog through the hills?

June 22nd -June 23rd 2012
Well here it is! The big one!
The Cotswold 100
We are aiming to break the 24 hour barrier on the 2012 100 mile event.
Stages will be mapped out and meeting points linked to it meaning that a full pacing team and support team can be involved.
As with this year it will be managed on the road with everyone kept in contact and part of it including the final run in with Simon for those who choose. A couple of members are already planning to do the full 100 miles with Simon so why not look to join us for 10, 20 or however many miles you fancy!

Logistics will be figured out and distributed in the months leading up to it all with even more information to help and support everyone running with us. As with this year everyone is welcome and the more the merrier is the plan.

We are also planning to enter a number of other races as part of training and to raise awareness.
These include (so far)

Oxford Half Marathon
Stroud Half Marathon
The Guy Fawkes 5
A proposed track marathon in November in co-operation with Simon Buckden (the man behind 100 marathons in 100 weeks in aid of PTSD)

More will no doubt follow as we are looking to spread the message far and wide so if you want to join in with any races please just ask.
Alternatively if you know of anyone who would like to run who is visually impaired or blind (primarily in the Gloucestershire region due to team numbers) then please also let us know and we can plan something to help.

For more information, to get in touch or even just to say hi please email us and become part of the Blind 100!

Trip to Up & Running to get some new shoes

Stephen Johnstone, according to his twitter profile (@BikerYeti) is....... (In no order)19, Coeliac, fundraiser, Biker, student, try my hardest to be a caring person. (Future) Ironman, Mental Health Nurse...... And according to U&R is an all round nice chap for the kind words he wrote below and on his blog.  He has also agreed from time to time to provide more reviews, feedback, etc etc so watch this blog (and his) and keep track of his training towards his goals.  Anyway enough of the preamble read on.......

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My old running shoes (NewBalance 1062) that I have had for quite some time, probably around 2 years are a little past their best so it was about time they were replaced. Part of me wanted to wait until could go back to Dalton Park and get some more NewBalance shoes, im a bit of a sucker for being loyal too brands I know. Up and running never seem to have had anything other than praise said about them when I have mentioned the need for some new shoes so I decided to put these rumours to the test.

Popped into the Darlington store today and all those rumours where right!

Read on.....

Jodie Stimpson interview

Melanie Ryding is the editor for an ezine called Ryding2health, GB triathlete, Twitterer and is just a general all round great person. If this is not enough she also in her spare time is a London 2012 BT Storyteller with a particular passion for triathlon. She has provided us this piece for you to read. So if you are a budding triathlete and want to be inspired read on.

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Meet Jodie Stimpson, Elite GB triathlete with her eye on an Olympic team slot this week at Hyde Park. Jodie is the 2011 British Super Series Champion 2010 Garmin Barcelona Triathlon Champion.

With a recent win in the Virgin London Triathlon and the title as reigning British Super Series champion (again) - she is one to keep your eye on for sure. Her results get better and better, and she is still only 22!

1. You started out as a swimmer when you were younger, what made you take the move into triathlon?
My uncle did Ironman and my cousins followed in his foots steps and had a bash at triathlon so did too, and I did my first triathlon at 9.

2. What other sporting interests did you have in school?
I was in the netball team at school and I also did water polo.

3. Where did your very first triathlon take place, how did you do and what were your thoughts during and after?
I was 9 years old so I can’t remember a lot. The main thing I remember is it being part of the milk series! What a brilliant series that was, and I won so obviously that added to the positive experience I had.

4. How do you cope with winter training, in a country like the UK? What would your advice be to athletes to maximize training while minimizing the effects of the great British weather?
I have been really lucky the past 2 winters and have spent them out on the gold coast with my coach Michelle Dillon and Team Dillon but with the UK’s great winters it’s hard to get the millage in but I would say that get little tools to help makes the huge difference, swimming with a club or group, cycling with Computrainer is brilliant and makes cycling on turbo fun when you cannot get outside. I love treadmill running which is lucky but running cross country in the winter is also fun.

5. Tell us about the things you find difficult about balancing life as a Pro triathlete? What are the BEST bits about being a pro triathlete?
The only thing I struggle with is the financial side of being a triathlete, not being support by the BTF is hard and going from race to race trying to put money in the bank for the next race is hard and I do struggle with that but being a triathlete is my dream and I wouldn’t change it for the world, the best thing about being a triathlete is the racing! And, that’s everything about the race. 

6. TV coverage has a lot to do with a sport's popularity. How do you think it impacts on triathlon, and what would you like to see improved / changed?
Having the world championship series on the RED button had helped grow the sport massively and I can really tell the difference the only thing I would like to see changed is having other UK triathlon events live on TV like the world championship series.

7. Describe the opportunities and challenges you face with regards to gaining funding to continue training and competing at world level?

This is tough as I am not on funding from the British program so the only funding I get is when I win some money from races, so it’s really tough especially when races don’t go your way. Even when they do you have still had to pay for your flights and accommodation for the race so it’s hard to make money out of the races sometimes.

8. Describe the highs and lows involved with being a member of team Dillon.
There is no lows in being part of Team Dillon, actually the only low of being part of team Dillon is that Michelle has got me addicted to Caesar Salads but seriously no there is no lows and the highs are endless but the coach athlete relationship (me and Michelle) has is the biggest high I can say. Being coached by the athlete you want to become is the best.

9. Describe what the transition was like moving from Junior / U23 to senior elite racing.
I wasn’t the best junior and getting silver under my first year under Michelle at the U23 was amazing and I am still only 22. Racing against the big girls and the women I look up to is amazing I learn so much racing with them every race.

10. It is possible for age group athletes to be trained by Michelle and her team, but the fees are quite high. What would you say to anyone considering it?
Michelle is the best coach out there. I have also seen the effort that she puts in to her age group athletes; she lives through every email with them and really gives 110% to everyone of her athletes. I can’t put into words how great a coach she is and if you have a goal she won’t stop until it’s reached.

11. Who are your sporting role models and why?
As a youth I always loved to watch Michelle race, I remember a few of her races put the one that sticks in my mind is when I watched her win Salford from coming from so far back out the swim it was unreal, she showed that you just can never give up.

12. Several times we have been on the course cheering you and you have personally thanked us afterwards. Describe the role the crowds play in your racing.
When I hear the crowd cheering for me it makes me feel on top of the world and helps lift me, though out the race I can hear people calling me on but I really feel the benefits when I am on the run, it’s like the crowd gives me another lung to use.

13. What are your goals for London Hyde Park on Saturday? Do you expect Olympic qualification to be tough?
The Olympic qualification will be very tough, one of the toughest in the field but at least that way GB knows they have got the best chance with whoever starts on that line in 2012 ,I just hope it’s me.

14. Who are the ones to watch do you think for triathlon medals in London 2012?
The top of that list has got to be Helen Jenkins, she has showed how good she is on the swim bike and run and we are still a year out from the games.

15. What are your goals beyond London 2012?

Long term I would to get the three Olympic Games but straight after the Olympics I would love to do some more races in America.

16. What would your message be to young people thinking of taking up your sport?
Try it, have a go, you may find you love it, I did I have never looked back. 

17. Anything else you would like to add?
If you are free on the 6th August, it would be great to have GB support all around the course like the past two years, it really lifted my race and would be awesome if it was anything like the past 2 years.

Hyde Park on Saturday 6 August / Sunday 7 August is a London2012 test event and Olympic qualifier. Come down on Saturday at 8.35 – 10.30 to watch the women’s race, or Sunday 13:05 – 14:50 to watch the men’s race.

If you cannot get to London, British Triathlon are showing the race on big screens in Manchester, Derby, Portsmouth, Birmingham, Plymouth and Cardiff. More information can be found here http://www.britishtriathlon.org/news/article.php?id=11288 

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If you like this interview and want to read more of Mel's work then keep an eye out for her input on the BT storytellers web site

Hill running (Transcript)

Below is a transcript by Melanie Ryding (Twitter follower - @nuuutymel, GB age group Triathlete, runner and all round great person).  It is a transcript of a piece that was on IM Talk and is about Hill reps for fitness.  There are some interesting tips here for runners and triathletes alike.  Why not have a go at some hill reps and see if you can feel the difference.

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Justin Daerr on Hill running 

This is from IM Talk episode 245. I found the discussion they had on hill running very interesting, but I know podcasts aren’t everyone cup of tea, so I thought I would transcribe the gist of the conversation and add a few thoughts.

Justin has been given a hills session by a listener Richard Swan. He tried it out then discussed his thoughts. The basic session was this:

1. 10 min warm up, 
2. 6 x hills (1.2km long) run at a HARD pace. (reps can be increased) 
3. Warm down, 20 mins. 

Justin says he believes that hill running is one of the best things to do all year round to keep yourself strong and fit. This kind of work out will bring your form on. You would do this leading into a race, 4 – 12 weeks out perhaps. He imagines the effort here should be close to threshold. It could be a little tough as an off season workout, however. A MODERATE pace uphill would be better, create a heavier load on the legs in prep for the tougher sessions pre season.

He consulted Alan Cousins for advice. He was told that hill running is used to recruit fast twitch fibres you need to increase load on your legs. Your cadence is going to be slower on hills. The load is increased on each leg when running up hill. To do this on the flat would mean increased pace.

What is the benefit of hills? Don’t beat yourself up with fast pace but recruit your fast twitch muscles through hill running, so when you come to transition to fast pace running on the flat, you have been training the right muscles. He says he tried to look for scientific research, but studies are scarce.

What intensity?

He says there are a few ways to approach it. Off season, it would be fartlek, focus on form not effort. Another type would be to run at a good clip, 1-2 mins max. Any more – you would lose form due to lactate build up. Make sure you have good recovery so you can maintain the pace and effort.

IDEA: Initial run – carry a rock, good effort, not all out, drop rock 1 min up, then aim to keep hitting it, if not, you started off too quick.

6 weeks before a race should you do hill reps?

YES! He says he incorporated it 6 week before ironman, 2k hill, 8%, 3 – 5 reps. his HR would be a tempo run on the flat, AT threshold. Make sure you have a nice surface to run on – perhaps grass, softer surface to get down the hill. Treadmill workouts can be a bonus – you don’t need full recovery to get back down the hill.

Preferred gradient? What’s best?

If you are doing something for power, or short, then use a steeper hill. Most coaches prefer 4 – 6%.

What should less experienced athletes know?

People seem to think they should be destroyed after a session with ‘intervals’ in the title. Set the distance. Is it sustainable? If not, the next time you need to back off to maintain the quality of the workout.

Hill running, may be initially taxing if you haven’t done it before, may be tiring in a way that you didn’t think it would be.... i.e. you may be slower than you think, higher HR than you think. Be flexible and alter the workout so suit.

Melanie's Thoughts:

• I like the rock idea, it would get me away from being obsessed about numbers!
• I hadn’t really thought of hill running as an easier way to do the same training as sprints!! But logically, I guess it is, you are putting more load through your legs because you are having to fight gravity to drag your sorry ass up that hill, are you not!!? 
• Intensity balance seems very logical and is already what I do. More intense speed work closer to the start of race season 

Original article location: http://melanieryding.blogspot.com/2011/01/justin-daerr-on-hill-running.html

U&R supporting Junior Fell Championships

The Junior Yorkshire Fell Championships sound like a rather serious event, but when it's part of the Hellifield Gala, and when the famous "Woodentops" have a hand in the organisation, there's bound to a lot of fun as well as some hard racing! The race boasts a special guest starter, and this year it's 'Tina' from Coronation St. (last year it was Molly, but she's gone to that great soap opera in the sky). There's a tube of Smarties for every finisher, and the junior prizegiving is bound to feature lots more chocolate as well as some fantastic silver-wear. Get a feel for it from last year's photos http://woodentops.org.uk/index.php?topic=home&subtopic=photos&mode=prev&gallery=10hellifield&title=%20Hellifield%20Gala,%202010&photoindex=245&photographer=Dave%20Woodhead&backlink=none

Fro more race details click here http://woodentops.org.uk/index.php?topic=yorkshire&subtopic=home