UP & RUNNING BLOG

New Site New Blog

2012-02-10T01:25:00.000-08:00

**Important Notice - New Site, New Blog, New Era**

Up and Running launches new site and hosts a new social media running hub. For those who follow us on Blogger, and read the occasional post this is a notification to inform you of some changes. We have, on 9th Feb 2012 launched a new Up & Running site. This is a whole new development with new features, facilities and a hub for social mediums (Blog, Twitter, Youtube, Facebook). We therefore invite you to visit www.upandrunning.co.uk and the new blog home http://www.upandrunning.co.uk/blog and join the chatter. Thank you to Blogger for their hosting, and thank you for reading. Come and visit us in our new home and lets talk RUNNING!!

Up & Running (HQ).

Milton Keynes social run

2012-01-31T12:27:00.000-08:00

The second Social Run of the year was well supported and our numbers were swelled by several clients of British Military Fitness who are using our Social Run as part of their training schedule. Welcome one and all! 23 runners on the day who will be included in our National Draw for £100.00 worth of Sub4 technical clothing as well as enjoying a special on the day discount of 20% in-store.

Fog and mist were the order of the day keeping temperatures pegged down, so the initial warm-up helped to increase blood flow and the uphill start phase of the run helped to warm up the muscles. Everyone soon slotted into their groove with the aid of the established pace groups - we welcome runners of all abilities on our runs - the undulating 10K course has something for everyone and takes in the varied scenery that Milton Keynes has to offer. It's not all concrete cows!! No one gets left behind on our runs with Lloyd helping one of our runners complete the course despite sustaining an injury . Check out the video of the run. Well done to all who came, took part and finished the course. Our next run will be the 26th February 2012 (the last Sunday of the month) and we look forward to seeing you all again.

Regards

Gerry

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Stop press..... Below is Matt's (one of the social runners) Garmin route and feedback. "I joined you this morning for the 10k (first one with you), just wanted to say thanks... great fun! According to my Garmin I did 6.68 miles, so a little over 10k. Happy with the time and pace.
The Etonics you sold me in Nov are working well!"

Thanks Matt. Glad you enjoyed it.

Liverpool Social Run

2012-01-30T13:21:00.000-08:00

U&R Liverpool had another good turnout for the Social Run yesterday. About 13 runners of mixed ability were led just over 5 miles by Matty, myself (Simon) and the "temporary" return of Briony (so she says!). On a fresh morning it was good to see the regulars as well as new faces, including two lads out of Hollyoaks who are taking on the VLM and a couple who are new to running and aiming towards a half marathon. Looking forward to the next run on 26th Feb, when hopefully we'll see everyone again and of!

Cheers,
Simon (U&R Liverpool)

Brass Monkey race report

2012-01-24T12:20:00.000-08:00

Three of our staff headed up to york race course for the brass monkey half marathon on sunday 22nd january. With the conditions being very windy the chances of fast times were out of the window before the race had even begun but this didn't dampen the spirits of Darren York/Leeds City AC, Richard Huddersfield/Holmfirth Harriers and Andy York/York Acorn AC as they set off on the out and back course. Richard was first back after sticking with the lead pack up until 6 miles where the wind was at full force he came through in the second half of the race to finish 5th in PB of 72:34. Darren was next home in 8th 74:12 having run some parts of the race on his own in tough conditions he was pleased with his hard earned efforts in his build up to london. Andy completed the U&R team finishing in 1:43.09 another great effort in tough conditions as he looks towards building on his next marathon. All the guys ran well and look forward to next years event here are a few snap shots:

Richard

http://www.flamingphotography.co.uk/imgs/gallerylarge/c3e_5169_14007395.jpeg http://www.theracephotographer.com/2012/BrassM/Set_A/large/image_a0011.jpg

Darren

http://www.flamingphotography.co.uk/imgs/gallerylarge/fe9_5169_14007138.jpeg http://www.theracephotographer.com/2012/BrassM/Set_A/large/image_a0017.jpg

Nation XC - Darlington's Andrew Wiles

2012-01-13T08:16:00.000-08:00

Greetings and salutations sports fans,

Sat 7th Jan saw Andrew Wiles face his biggest racing challange in his short 5 year racing career, invited by UK-Athletics to race against a truly world class field that included Kenise Bekele, Eluid Kipchog and eventual winner Absele Kiprop over a undulating 3K cross country course next to Arthurs Seat at Edinburgh.

Speaking before the event Andy told this reporter that he was very excited about the event and was looking forward to racing against some of the best distance runners in the world - Well over his lower back problem, that had plagued his training for a month, Andrew's training and hard sessions had gone really well through the previous week and he was feeling in excellant shape.

Other notable athletes from England were club-mate Ricky Stephenson back from altitude training in Kenya and eager to stretch his legs with a supporting cast of Jonny Hay, Ross Millington and Steve Vernon.

After the initial introductions to the expectant crowd the race was off with a bang! and a furious pace being set by a mixed bag of African, European and English runners, with a short but steep hill after 300m , Andrew stayed out of trouble on the very tight first few bends and settled into a comfortable position at the back of the lead group of runners, then just as the pace started to settle down Millington took the race by the scruff of the neck and took it to Kipchoge, Kiprop and the other lead athletes.. Holding onto the his position but watching the pack start to fragment from the hard front running by Millington.

Wiles kept his head and started to work through the pack as best he could, with the rest of the race becoming a procession of athletes as they guys settled into their individual paces. Andy kept focused on the athletes just ahead of him and was determined that he kept the gap down to a few paces, and working off the guys as they attacked the hill on the 3rd circuit.

With 500m to go Kiprop opened an extensive lead and kept the pressure on, making the winning victory margin look very easy... and with 19 year old Jonny Hay out-kicking Kipchoge for an amazing second place, then back to the chasing pack and great racing from Ricky Stephenson earned him a superb 5th place, with the hard working Millington placing a creditable 6th , followed very closely by Vernon 9th and Wiles out-kicking Bekele to snatch 10th position from the fading Ethiopian

Speaking post race Andrew was over-joyed with his result and the rest of the English lads who had worked very hard to earn there moments of glory, commenting that he was happy with his race and he felt he did all he could to make sure he finished well, he is looking forward to getting winter out of the way and getting back on the track.

This was an excellant weekend for individual English athletes, and shows that Athletics in UK is very healthy and we do have some great junior and young men making their way through the ranks for the future.

Congratulations Andrew, we look forward to the Spring! and seeing what a solid winters work brings.

Mic

PS - You can still see this race at http://www.bbc.co.uk/iplayer/episode/b019c13b/Great_Edinburgh_International_Cross_Country_2012/ fast forward 1 hour and 10 mins for coverage.

Mic Doughty
Manager, Up&Running Darlington

Social Run report Milton Keynes

2012-01-06T09:02:00.000-08:00

Social Run report 1st January 2012

“Would any one turn up for the first Social Run of the year.............................................Of course they would. A little partying the night before and a few shandy's would never put off our intrepid and dedicated band of Social Runners! We did set off an hour later, to accommodate those who had just changed from their party clothes and into their running gear! The warm-up took place in the staff car park – cramped but cosy and safe.

Dry, over-cast and mild conditions were the order of the day.......just right to blow away the cobwebs away and deal with the after effects of too much Christmas Pud.

We now have an established course just over 10K with a variety of inclines as well as very frequent changes of scenery ranging from urban pavement/paths to canal tow paths and woodland. No records were going to be set but the group did finish the course within 1hr 20mins. Back at the store, we held a prize draw for a new Up & Running Technical Jacket worth £40.00. Well done to our winner, Len! All the runners received a one-off New Year discount of 20% off in-store as well as 10% off in Costa. All runners names will be included in the nationwide monthly draw to win £100.00 Sub4 technical clothing.

A big thank you to our Social Runners and staff for supporting our runs and making them a huge success.

Our next run will be 29th January 2012 at 10:30am and every last Sunday of the month there after. Put it in your new diary now."

Gerry, Amy and team.

Stop press, here is a video of that first run of the YEAR!!

2011-12-30T07:38:00.000-08:00

Greetings Sports Fans,

I just wanted to share the following result. Darlington Up&Running's and New Maske Harrier 1500m - Andrew Wiles has just cracked 30 mins for 10k at Ribble Valley today (report sent 27th December 2011),

Racing against a top class field that included Alistair Brownlee{2nd}, club mate Ricky Stephenson{3rd} and Jonny Melor{1st} - Andrew placed 5th on a very challenging and somewhat lumpy course in a excellent 29:46 - Smashing his old 10K PB by 70 seconds! Andrew said today that he is "very happy to be over his back injury" that has been plaguing him for 4 week and is "very keen to get back on cross country scene this winter".

Epic racing Andrew, keep up the excellent work !

Mic and all at U&R

Up & Running 10km - Race Report

2011-12-16T07:41:00.000-08:00

There were 223 entries for the first ever Up & Running 10km held in Milton Keynes on Sunday 11th December. Excellent running conditions, not too cold and overcast. The course started by Gullivers World and ran along the Grand Union Canal, around part of Willen Lake and after a gradual climb between 6.5 and 8km there was the relief of a long downhill through the beautiful Campbell Park. The first runner home, Fabian Downs of Chiltern Harriers led from the start and finished the course in 34.52 with Oliver Langford second in 36.28 and Matthew Leach third in 36.54. The first lady to finish was Liza Williams in 44.38 and the first veteran runner home was Richard Amery in 9th Place.

The two winners received a voucher each to the value of £85, donated by Up & Running, and the other prize winners each received an Up & Running voucher. All the marshals on the course were supplied by the Boxfit club, from Luton, who were very supportive to the runners and all finishers received an Up & Running goody bag at the finish. Many of the runners have since commented on how much they had enjoyed the run.

Phil said "My wife and i took part in the first Up and Running 10km run yesterday, it was an excellent event, and very well organised".

Regards

Gerry

The start

The Race

The Male winner

Some of the Social run'gang'

The Female winner

ITS A MARATHON EFFORT

2011-11-30T03:26:00.001-08:00

After a brief period of easy running ,the staff in the York store are back on the marathon horse again. Staff member Andy is starting to look ahead to Brighton marathon in April. This will be Andy's second marathon and 2nd time at Brighton marathon. After a very successful run last year in very warm conditions he is looking to improve in 2012. Other staff members Darren and myself (Richard) , not wanting to change a habit of a life time will be back at Virgin London marathon in 2012. Darren will be looking to clinch first in his age category yet again. After a return to form earlier in year at London marathon and an even better run at Chester marathon (placing a very pleasing 6th) I am looking to improve on both and break below that elusive 2.40.
As it is abit early in the day to start intensive training we will all be ticking over with some relatively quality milage throughtout December and the start of the new year. After that....well that's when the really hard work begins. Will keep you posted on our progress.

2011-11-30T01:30:00.001-08:00

Race update from one other store.....

Race / running info updates on the chaps from Up and Running Nottingham

Rob: On Sunday 6th November, I took part in the Dovedale Dash - a fell race of 4.75 miles. Its a regular race for me and the family. A capacity of 1500 for this race, costing only a fiver on the day. The terrain is totally off-road, taking in some paths, but pretty much is off the beaten track with muddy bogs, rocky banks, and a cold river crossing to contend with. Weather this year was pretty mild compared to years gone past.

The highlight of the race has to be the start - 1500 people tearing down a steep hill towards a ravine whereby you reach the river crossing. Link of Garmin activity here: http://connect.garmin.com/player/126972463

A cracking race, hard, but always fun for everyone involved. I finished 415th out of 1700 (oversubscribed this year) with a time of 41:04. Looking forwards to next years already

Kev: to follow [I know Kev is running at the mo)

Joe: I raced last weekend in the Leeds Abbey Dash, a 10k Road Race through the streets of Leeds city centre. Three guys broke away fairly early on, followed by two African runners who faded badly and got caught in the latter stages. Although I didn't quite have the pace to go with the leading trio, I found myself pushing the pace of the chasing pack for the majority of the race, especially in the fourth and fifth miles. Perhaps I payed for this slightly in the final kilometre as I was passed by one guy who had slightly more left in the tank; I ended up finishing a second behind in a new personal best of 29.55, fifth place overall. Next one in a few weeks!

Liverpool social run Nov 2011

2011-11-29T08:12:00.001-08:00

Despite the blustery conditions we had 24 runners including Matt, Alex and myself. It turned out nice in the end and we had lots of positive comments afterwards. It's encouraging to see regulars coming time after time as well as new faces. Lots of non-club runners came along and various local clubs were represented, including Mossley Hill AC, Running Bugs Liverpool, Liverpool Running Club and Liverpool Harriers. Many were asking about a December run, so though we didn't have one planned I think we are going to go ahead and do one now. Future runs are possibly going to include a Joints & Points-led warm up and/or cool down if we can get them down. See below a team photo.

Milton Keynes Social Run Nov 2011

2011-11-29T06:39:00.001-08:00

"A colder start with a bit of cloud cover, so for some , it was hats and gloves to start but our happy band of runners met at the store to register and gained free entry into our monthly draw for £100.00 worth of Sub4 clothing. It was good to see some new faces and after a quick warm-up we set off on our newly marked 10K course which takes in two parts of the 2012 Milton Keynes Marathon course - Grand Union Canal and Linford Wood. The gradual incline at the start made for a good cardio work-out and then it was all down hill to the canal. After that the terrain was fairly level. The wood proved eventful as I seemed came across a kamikaze squirrel who was not intending to move out of the way for anyone but my quick reactions saved a visit to the vet for the squirrel! The ground based markers worked much better than the race tape and the front runners made it back to the start in under 51 minutes (no, they didn't get the bus). The different pace groups meant that everyone finished within 90 minutes. After a short debrief most took advantage of 10% off at Costa and it was decided to change the date of the next social run as it would fall on Christmas Day!! So our next run will be on Sunday 1st January with registration from 11:15am (to allow for the night before) and start at 11:30am. We will then revert to the last Sunday of the month, so we will have 2 runs in January. Well done and a big thank you to all who took part in our run".

Race/ training update from U&R

2011-11-26T12:48:00.000-08:00

Up and Running may sell running kit, but we also have a fantastic team who together run and race most weekends (not all at the same time). Below is a quick round up of what's going on. So if you want a chat about running and racing in your local area then have a look at the list of U&R shops and get your self down. We're more than happy to talk.

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Peter and Jon ran the Runway 10k sponsored by Up and Running Cheltenham last weekend. Times achieved Pete Hooper 43.25 PB, Jon Bird 40.40.

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[Ed - at the time of writing this] Up and Running Darlington was waiting to hear how their Andrew Wiles has got on at the European X-C champs / selection in Liverpool, he had been injured for two weeks so isnt on top form but were guessing a top 30 finish is on the cards.

Mic is looking to take part in the 2nd Darlington Duathlon event on Sunday 11th Dec and Pam isn't currently looking at any events until next year.

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No one in Up and Running Harrogate is really racing at the moment. However James is doing about 15mile weeks and complimenting this with crossfit about 4 times a week. James is looking to compete at crossfit, while being 'egged' on by the Crossfit coaches, but he doesn't feel confident enough on some of the movements. [Ed - we know he can do it!!]. Harry in Harrogate is turbo training 5mins with no resistance at the mo as he is coming back from knee surgery.

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Martin from Up and Running Manchester completed leg It Round Lathkil a couple of weeks ago, No PB but was pleased with his performance considering having a slight cold. He is now focusing on adding an extra 10 Miles a week to his Marathon training schedule up to xmas & New year ready for Barcelona 10k on New years Eve.

Graham- after a serious bout of Tosillitis (hospitalised) is back into some half decent runs in prep for Whythenshaw park league Cross Country next Saturday 3rd December. Then Armagh 5k in Feb 2012 looking for a PB.

Neil - Raced last week and had good result but now focusing on Wilmslow Half marathon 2012 again looking for a PB.

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Andrew from Up and Running Aylesbury Last Sunday ran the Herbert's Hole Challenge at Chesham, Bucks. It was a challenging multi-terrain course of approximately 10k through picturesque Chiltern countryside. He finished 5th overall out of 311 finishers and picked up a great £25.00 as first V40 as the 2x V40s ahead of me in 2nd and 3rd took the overall position prizes. All of this despite his calf seizing up with 3k to go. He's been limping this week since!

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Here is a couple of races that are from start of month from Up and Running Keswick.

Andrew from the store competed in the Wrekin Wrecker in Shropshire to gain qualification for the Borrowdale Fell Race next year.

Paul Wathan ran in the Amsterdam marathon and posted the 10th quickest time in the UK under23 this year. This helped him manage a qualifying time for London Marathon 2012.

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Sarah from Up and Running Cambridge ran Dingle Half with Matty from Up and Running Liverpool back in Sept.

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Tina from Up and Running Milton Keynes is in the early stages of her marathon training for the 1st Milton Keynes marathon. As she's been off this week we are expecting big mileage from her!!!!

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Paul from Up and Running Birmingham is doing Lichfield half in May. He is doing it in army boots whilst carrying a 35lb backpack!! Crazy !!

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So as you can see there is some real training going on, and some real dedication to running. So next time you are near a store come on in. The welcome will be warm, the atmosphere friendly and we'll help you achieve your goals as well.

Marablog #1

2011-11-25T13:01:00.001-08:00

Marablog #1

Ok here's a brief update on how things are going on my training plans for Edinburgh Marathon.

There not!!

I had a very clear idea that there would be a couple of areas that would cause me problems.

Firstly my body, particularly my back would have to hold up to the intense pressure of mile upon mile of training. It has always been a weakness of mine and one that from time to time causes me to stop training properly. Secondly is my mind! It likes to talk me out of things and the inner conflict is often greater than the physical weakness that can be strengthened. So far I think that I haven't got my mind round the fact that I have paid good money towards something 6 months away and that if I don't start now then I will only find it all the harder 3,4,5 months down the line. So my first challenge is to get a routine, make plans and stick to them. A laid out path will help me get my head straight, and then the next thing is to work on my back. MUST do stretches and stop being lazy!!

So there you go, two runs down, a heck of a lot more to go and a goal that will give me a 'badge of honour' to be proud of. I admire anyone who does this marathon malarkey but more so because they can tame their inner voice.

Athletics Weekly award - Darran Bilton

2011-11-24T04:26:00.000-08:00

Up and Running York's very own Darran Bilton was honoured in Athletic's Weekly this month. He came 15th out of the 'Top 100 Servents to their Club' award. This was awarded for his committed support and years of service to his running club.

Congratulations Darran, for the award, and we truly hope that you have many more PB's and honours to come [Ed - we're sure you will].

Well done from ALL at Up and Running

Heroes Dash Through Dalby!

2011-11-21T01:34:00.000-08:00

This year's Remembrance Sunday was marked for the second year by a trail race through Dalby Forest (Dalby Dash), attracting record numbers to this new event that is becoming a Yorkshire phenomenon. The race was organised by International marathon runner Darran Bilton, based at Up & Running York and supported by local Rotarians, runners and the Forestry Commission. It was held to raise money for both Help for Heroes and also Pickering Rotarians, who help charitable causes both locally and abroad.

This years event attracted 384 finishers including RAF Sergeant Jason Shutt, who accepted a cheque for £1000, though organisers are confident that the amount will raise substantially once the proceeds are calculated. Bilton, who also acted as race director, read a specially penned poem to our service men and women before respecting a two minute silence which preceded a mad dash of the enthusiastic runners into the forest along well marked trails.

First to finish was Scarborough's James Kraft, who amazingly equally the course record of 33 minutes 39 seconds, followed by Marko Guero of Keithly and Andy Normaldale of York Acorn. The ladies race was a tussle to the line with York Acorn's Heather Tuffs finishing in 39 minutes 36 seconds, just 15 seconds ahead of Emma Barclay of Ilkley and Sue Haslam of Scarborough in third. Prizes included a meal at York restaurant Mumbai Lounge awarded to the first locals home, who this year were Dave Smith of Esk Valley and Kim England of Pickering. Full results can be seen on the race website 'dalbydash.com.'

Bilton commented that "although there is a challenging hill at the start, the happy atmosphere and amazing scenery more than make up for it. Whilst the speedy decent down Heck Dale made for a lightening-fast finish! The race is an amazing success due to local support from great friends, family and local business. That's why it will continue and grow... next year will include a junior race, too." Next year's Dalby Dash will be held a 11 o'clock on the 11th of the 11th month. No excuses for forgetting that date - entry forms out soon!!!

Liverpool Marathon by Sarah Castro

2011-11-08T02:50:00.000-08:00

Liverpool Marathon,

From the moment I signed up for this event, I couldn’t wait for October to arrive. In the eight months of training I learned so much about my body, my priorities and most importantly my strength of mind. Each season and distance posed complications, challanges and bizarre solutions that as a short distance runner I’d never anticipated.

Anybody from Merseyside will tell you that it’s not just water that separates Liverpool and Wirral.There’s a definite divide and a stark shift in atmosphere from the moment you reach the other side. Never had it ever been so palpable than the day I ran the Liverpool Marathon.

It was a sunny, clear start which was a relief. We were hemmed into the starting pens nervous and fidgety for 50 mins after the official start time. During this delay I gave my shiny new gadget a final test...disaster! It froze and worse still all its alarms and beeps all went off at once! Everybody around me turned around and laughed. Several of my neighbours gave it a poke and a prod but to no avail. Eventually, I conceded technological defeat and buried the watch in my emergency top. Gadget lesson #1 make sure you have a few outings with your new toy before you take it on the most important race of your life! It was almost worth it for the ice-breaker though.

After a cool reception due to the hanging around at the start, crowd support really warmed up at mile 6, New Brighton. 1 gel, 2 water bottles and a zero tab later, my marathon partner and I were ready to part ways. It was at this point my mind could wander freely, and go steady. Secretly relieved, I plodded on deciding how to entertain myself and take my mind off mile counting.

Looking around at the smatterings of blue, yellow, purple and pink charity singlets bobbing up and down around the grey mass of independents and club runners and occasional fancy dress characters, I’d not really considered how much this Marathon would mean to those running for causes. It wasn’t until a young woman in pink war-paint running for Cancer Research overtook at Birkenhead Ferry Terminal. The back of her shirt read, “For Mum and Dad xxxxxxx” The thought of losing both parents at such a young age stirred my emotions and I found myself truly rooting for her and all the charity runners with the stories that came along with them.

The Tunnel was longer than everybody anticipated. The faster runners took off and the slower runners lagged behind, leaving a sparse group of us in-betweeners spread out in the drafty dampness - very surreal.

Nothing prepared me for the ripping welcome as I reached the light at the other side! The samba band kicked out an infectious beat at the opening lifting my spirits and my pace. As I turned the corner for the riverfront exit, the Liverbirds came into full view framed by happy faces and clapping hands filling every possible edge of the tunnel exit. The support was overwhelming, making the business district a joy to run through. Crowds 5, 6 heads deep lined the streets and I couldn’t help but smile back. It was a comfort to know however grizzly the next 10 miles would be, there’d be an electrifying crowd to come back to!

The dreaded hill on Upper Parliament Street turned out to be a breeze, especially with the brass-band playing the Rocky theme at the road-side. At the top, the heavens opened and wouldn’t stop throughout the duration of the parks; the toughest part of the race. It was in this wet, leafy labyrinth I was expecting to encounter “The Wall” At mile 19, fed up with gels and ready for natural goodness, I scoffed my battered emergency banana in the hope of beating the wall. It worked!

The home stretch was amazing and I couldn’t quite believe I’d made it so far without stopping. The finish line was never visible until the last minute at which point I finished with a glorious sprint finish. 5.07:41, twenty minutes faster than my target – possibly due to my fantastic marathon partner who got me off to a speedy start! My watch never did stop bleeping, infact as I hobbled down to the kitchen for a midnight drink, it was still bleeping. The next day I vowed never to do a marathon again and signed up for the Great Northern Swim to give my arms a good thrashing for a change. I’m sure I’ll do another marathon one day though, just not any time soon!

By Sarah Castro (Cambridge U&R)

West yorkshire cross country

2011-11-01T15:07:00.000-07:00

We had two U&R staff racing at the 2nd west Yorkshire cross country league this weekend at Knavesmire racecourse. First in action was Laura kirk (headingley & Skyrac AC) continuing her come back from injury in fine style by winning the senior ladies race. Laura used her track speed on the flat course to close down two of the leading girls who over the first half of the race made laura's workload look cutout, but laura paced her race well and won by 27 seconds in the end improving on her 4th place from last time. In the senior men's race Richard smith (hudds & Holmfirth Harriers) finished 10th after a hard fought race he fell off the back of top pack and lost his 9th place on the last lap but a big improvement on last time and a lot of confidence gained the race was won by Simon deakin (leeds ac) great effort by both athletes well done!!!

McCain Yorkshire Coast 10K Road Race

2011-11-01T13:58:00.000-07:00

Sunday Morning dawned bright and breezy for the McCain Yorkshire Coast 10k held on the sea front at Scarbrough.

This is becoming a very popular race, with 1200 athletes taking part this year, due in large part to the super fast course and also the excellant organisation and changing facilitys hosted by the Scarborough Athletics Club.

New Marske Harriers and Darlington Up&Running's very own Andrew Wiles made the journey across with his family and club mates early on Sunday morning.

Setting off with a strong field around him Andrew clocked the first mile at 4:38, and found two other runners with him, a club team mate mark Shaw, and local club athlete Daniel Agustus, with 3 other New Marske Harriers in close contention, easing into his running and sharing the lead with Mark Shaw the two New Marske Harriers worked hard to the turn-around point at 5K in a excellant 14:58 , making the potential to break 30mins for the first time a real possibility.

Putting in surges at 6 and 7k the pair broke free of the rest of the pack, with Mark making it a real race, battling into a strong headwind the pair found that the chance for sub-30 was slipping out of reach.

Reaching 8K Andrew put a sustained effort in and was rewarded with the sound of Marks feet falling away, with no potential challanger from the 3rd and 4th placed athletes Andrew poured on the pressure eventually opening a 25 second lead over Mark and 62 second lead over Daniel, to finish in a super 30mins and 57 secs - with 4 New Maske Harriers in the top 7 it was a perfect outing for the New Maske Harriers and their family/friends.

Well done Andrew and the team, we wish you a injury free winter!
Mic Doughty
Manager
Darlington, Up&Running
31st Oct 2011

The Skeleton Run - Nordic Walking

2011-10-30T13:33:00.000-07:00

Here is a race report from Catherine Hughes of British Nordic Walking Ltd about a fantastic event called the Skeleton Run. Enjoy.

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What a fun Friday night out! I hope you enjoyed Nordic Walking up and down Beacon Hill - the Skeleton race always delivers a challenging workout with a most entertaining atmosphere provided by participants and marshals in their fancy dress outfits.

Congratulations to Matt for being the first Nordic Walker to complete the Beacon Hill route in under and hour - he smashed the previous best time of 1hr16secs finishing in 57:43. He's also raised lots of money for Rutland School for parents too - well done! Provisional results are now here

Alison successful poled her way to a PB looking stylish in her Devil outfit - photos from the event are on facebook - (including a shot of the impressive ghostbusters team). In the dark, Martin was more than 3 minutes faster than his time in the summer race - steaming into the finish at high speed then dashing off to dinner. Good to see Barry posting on twitter that he will be back next year to improve on this year's PB.

I certainly enjoyed the evening. It was good to bump into Steve again and talk about Nordic Walking parkrun. I'm also very pleased that after about four previous attempts I managed to break the one hour barrier too - I think my heart rate trace (below) shows Nordic Walking can be a strenuous workout - as we all know!

I look forward to seeing you at the next race - what will that be? parkrun? or do you know of any others??

Best wishes

Catherine

Director
British Nordic Walking Ltd
www.britishnordicwalking.org.uk

Injury Prevention evening with Smart Fitness

2011-10-30T13:23:00.000-07:00

On thursday night we had our in the Gosforth store an Injury Prevention evening with Nick Grantham from Smart Fitness. We had names of about 10 people down on a list before the night and giving how bad the weather was during the day we weren't too hopeful of getting everyone of those in. Come 6pm we had over 20 customers who turned up for the talk, with some even riding their bikes in through the rain to make it!

As we hadn't planned on so many turning up it was a bit of a squeeze in the shop with those who weren't quick enough to grab a seat having to stand around the outsides to hear what info and advice Nick had to give out. The talk was extremely useful with some complex ideas broken down so everyone could understand and I think everyone agreed that they had came away with something useful to help make them a faster/stronger and less injury prone runner. We got some great feedback and there were many people who had never been in to see the store were pretty impressed with the look/vibe of the store and our stock.

We had 20% off in store on the evening and free gait analysis which many people took advantage of. We are looking at doing some more events like this with Nick, he is really keen on doing some more talks on different topics and to keep pushing the envelope to see what other services we can put together. If you want more info on when the next event may take place call the Gosforth store on 0191 213 5619.

5k bunny run report

2011-10-30T13:12:00.000-07:00

The 3-race 5k series were called '5k bunny runs' as opposed to races so as to attract more beginner and fun runners to give it a go (which definately worked as we often stood around marshalling for 40minutes waiting for the last runner in!). They were ran over a decidely 'lumpy' course to add to the challenge, making sure a strong effort would be required from all. In total £300 of proceeds went to a cause where £300 could make a genuine difference- Wateraid http://www.wateraid.org/uk/

So some good money to charity, some new converts to running, some new friends of the store and plans to go bigger next year- happy days!

Chester Marathon race report

2011-10-11T12:45:00.000-07:00

Sunday Ooctober 9th saw myself competing at the Chester marathon. After abit of experimentation with my training I was interested to see what results I could produce from my 2.43 at London in April. The course description of "flat , fast course, ideal for pb's" was clearly aimed at mountain goats and people with two wheels but other than that it was a loverley scenic course , abit blustery but most importantly fantastic support from the crowd and organisers and a great amostsphere at the finnish area with the Chester racecourse.
Having previously run marathons in London , Berlin and New York , it was great fun to do a lower key marathon (4000 runners as opposed to 40,000). I set off at a fairly comfortable pace and gradually reeled in the runners ahead of me. Training must of paid off as I did not struggle much till around 23 miles. I managed to ramp up my pace a tad in the last 1.5 miles finishing in 2.42.11 and clinching 6th place. Slightly slower than I wanted but considering the weather and course profile , a very pleasing performance. I now am gifted with the talent of walking like Douglas Baader for the next 48 hours.

NEXT STOP - VIRGIN LONDON MARATHON 2012!!!

report by Richard Lowson Manager at the UP AND RUNNING, YORK STORE

Salomon Trail Team News

2011-10-11T12:40:00.000-07:00

Salomon Trail Team News - Salomon athlete Lightfoot makes a welcome return to form

After a difficult 2011, Salomon International Team runner Ricky Lightfoot turned in one of the performances of his career to win the Salomon Kielder Marathon in Northumberland, UK on Sunday.

In a year which has seen Ricky struggle with injury, the 27-year old's season highlights had been a third place finish in the Olympus Marathon and a recent third position overall with partner Tom Owens at the Trans Rockies Race. They say that form is temporary and class is permanent however, and this was perfectly illustrated as he romped to a 10 minute win over GB international ultra runner Marcus Scotney.

Ricky's winning time of 2:35:16 for the full marathon distance can be put into perspective when compared to the course record of 2.29.10 held by Zak Kihara from Kenya - who himself is a 2.12 'city marathon' runner.

Following his imperious performance Ricky commented:

"That was a lot tougher than I expected. Looking at the course profile beforehand I expected it to be rolling, but there we climbs where I really had to dig in. It's true that I am used to a lot more ascent and descent in races, and I am used to the technical aspects, but this was my first 'marathon' so it was unknown territory for me really."

Speaking about his front-running tactics, he said:

"The course was really enjoyable, and even though it was a bit wet out there it wasn't cold, so I could really get into my running early. I wanted to get a good strong pace going from the off and after about 50 metres realised that no one was really going to come with me, so it was head down and see what happens from there on!"

Head down it certainly was for the Cumbrian firefighter, as he simply ran away from the field. Going through halfway in 1.15.05 Ricky then settled in the tougher second half of the course and even had time to enjoy the beauty of his surroundings, concluding:

"It was misty and damp, but I still had time to enjoy the course. I am sure that on a dry and clear day this must be one of the most beautiful marathons anywhere in the world, and even though it was wet out there the support was great out on the course, especially in the Dam area, where you really needed it in the last third of the race".

Full results for the 2011 Salomon Kielder Marathon can be found at the Winning Time website.

After a short break Ricky now heads to Malaysia for the Skyrunner Super Cup 2011 and the Kinabalu Climbathon race, one of the most difficult events of the season, on the 23rd of October.

Follow Ricky's and all of the Salomon Team's progress at www.salomonrunning.com/uk and the Trail Team blog at www.salomontrailteam.com.

Thanks to Matt Ward PR manager for the Salomon Trail Team for providing the update

DECCA Nations International

2011-10-02T07:34:00.000-07:00

England versus France, South Africa, China, USA, Poland, Germany, Spain, Russia - DECCA Nations International - Venue - Nice , France Date - 18th September Event - Mens 1500m Relay.

England Call-up for Andrew Wiles, New Marske Harriers and Up&Running Super-Hero! Andrew was teamed with Richard Weir {leg-1}, Steve Fennell {Leg-2} Andrew {leg-3} , Ben Harding{Leg-4} against the above teams, with France attempting a new World Lead for the 1500m x 4 relay event. With an aggressive start by the French, and with Poland and Germany battling for 2nd and 3rd, Andrew was given the baton in 4th position, France were out of sight but Andrew was determined to pull back lost ground, which he did, sitting in on the Polish and German athletes for 3 laps, with 400m to go Andrew made a decisive move and over-took with a killer kick to drop the German and Polish athletes, taking England from 4th position to 2nd and leaving the opposition in his wake and handing over to Ben with a 10 meter advantage over Poland and then Germany - Ben held 2nd place until the last lap but couldnt hold off a strong charge from the Polish athlete and was just beaten at the line, giving England and the guys a well deserved bronze medal. Speaking afterwards with Andrew, he commented that he was very happy to have represented his country for the first time, and over-joyed that he helped bring back a bronze medal. Andrew has just started his winter training proper and is looking forward to the up coming Cross Country season and Team Road Relay's. We wish Andrew a injury free winter!

Mic Doughty Manager, Up&Running, Darlington

Milton Keynes Social run

2011-10-02T07:31:00.000-07:00

Social run No 6 How time flies. Six months since we opened and we had a great turn-out considering the race calendar meant we were competing with the Oxford Half Marathon, Run to the Beat in London and the Ashridge 5K. Ideal running conditions with overcast sky and a light breeze and whilst no new course times were set, the group finished the course in the quickest time to date. We still continue to attract new runners to the group including 2 dogs and one baby - don't worry, the baby was in a running buggy! This group is becoming a real family occasion. All runners have been entered into our national prize draw to win £100.00 of Sub4 clothing. Our next run in October, on the last Sunday of the month will be on a new course, so watch this space for details.

Keswick shop racing results

2011-09-30T05:17:00.000-07:00

Andrew from the Keswick store went to compete in the off road Hinstock 10K and had a successful placing after recently coming back from an injury crossing the line in 23rd place overall.

My self (Paul Wathan) went down to Lancaster for the final series of the Lancaster 5k races after work on Saturday night and managed 2nd overall. Earned my self 24 cans of beer (which I gave away) On completion of the 5k travelled to Preston to compete in the tough hilly 10k and 5k on the Sunday morning. 10am Sunday morning start of 10k started to feel bit stiff but managed 5th overall, 11am come around and was really hanging on to my legs by then but again managed a 5th overall so very pleased with the weekend. Getting up the stairs on Monday morning was a bit interesting after the 3 races, nothing like a bit of speed endurance training!

Paul Wathan (U&R Keswick)

[Ed - well done lad's, some great results!!]

York staff success

2011-09-27T04:47:00.000-07:00

It was a good day for the York shop yesterday (26th). Richard and Darran were both running at the Sutton park 10km at Sutton on the forest near York. A flat course that slightly under played its description of " Rural course on parkland tracks". A very rutted course that was largely through woodland and a distinctly decaying airfield. Darran clinched a 2nd place in 32.43 and Richard came 3rd in 33.38. Richard commented 'This is one of my better times in about 2 years. A good day all round polished off in fine fashion with some quality ales over lunch'. Sounds like they earned it. Well done chaps.

Para's 10 review

2011-09-15T04:57:00.000-07:00

Greetings Sports Fans,

Its Sports report time with Up&Running Darlington and Mic Doughty reporting on the epic 4th running of the Army Paratroopers *Paras 10 Challange* on Sunday 11th September 2011.

For those not familier with this event the Army Paratroop Training Regiment at Catterick host 2 races on the day over the 10 mile P Company Selection Course; the first race is a traditional 10 mile multi-terrain foot-race, with athletes wearing normal running shoes, shorts and singlets/vests, this is closely followed by athletes who want to take on the P Company selection standard, but the athletes must run the course with a bergan or rucksack weighing 35Lbs and wearing military standard boots , no running shoes are allowed, a uncompromising qualifying time target of 1 hour and 50 mins is the aim for these hardy individuals.

This year saw 525 runners attending the *normal* race, and a superb turnout of some 1045 competitors for the P Company Challange.

A sobering two minute silence to commemorate those lost in the 9/11 terrorist attacks, and also those service lifes lost in Iraq and Afghanistan, this was observered perfectly by the 1600 entrants and the assembled family and friends of the competitors.

A lone artillery piece set the runners off at exactly 11:00 am to takeon the multi-terrian 10 mile race, with winds gusting above 50 mph this was to be a wet, windy and very muddy affair.

The course record for the "normal" runners of 52:22 mins set back in 2009 by Thomas Cornthwaite and with weather conditions best decribed as bracing, it was always going to be tough to break - although running as a guest {and so not counting in the official results} Andy Wiles from the Darlington Up&Running Shop came home 1st in a excellant 53.50, with the actual winner William Strangeway making the trip north from Lincoln very worth while and recording a respectable 56.31.

1st lady home was a composed Chloe Ryall , coming 14th over-all and recording an excellant 1:09.29.

The junior men were lead home by Alexander Sinclair of Ilkley Harriers in a superb time of 1:03:27 and placing 4th over-all.

P Company Results.

With 1045 runners taking on the P Company Challange this proved to be a sight to behold as the gun went again at 11:15 to signal the start of the challange.

1st past the post in an incredible time 1:17.06 - was Chris Daniels from the Thames Hare and Hounds.
1st under 18 was James Channer with a superb effort and recording 1:27.13
1st Lady home was Lynda Young, unattached and stopping the clock at 1:39:17.
1st Team home was lead in by Martin Cork of the Parachute Regiment Training Corp in a 1:20:57.

I would like to thank Major Ben Harrop and his staff for inviting Up&Running to co-sponser the event with UK-Gear and congratulate the team on a brilliantly organised event, we would also like to congratulate Ben on his promotion and wish him every success with his new role and posting.

If your looking for a challange , or your a wanna-be Paratrooper then this event is the one to enter, brilliant atmosphere, super organisation and lots of mud, hills, smiles and support, Paras 10 - P Company Challange 2012 book it in your diary now.

Thanks Mic

CaniX update

2011-09-14T06:45:00.000-07:00

The event last weekend was based at Top Lodge, Fineshade Woods nestled in the heart of Rockingham Forest. The course was mostly flat with a hill finish to test the most talented and ran through grassy, tree lined avenues and sections of forest tracks. All ages were catered for including the cub class (7-10 year olds - see below). All enjoy the fun and competition of racing with their dogs. From top class athletes competing the 5.5 km cross country course in 19.05 minutes to a 60+ class in 20.51 to the meanders who cross the finish line doing their personal bests.

Review by Eileen www.canix.co.uk

Pic by Chillpics and CaniX.

The Ilkley Incline

2011-09-09T05:03:00.000-07:00

The Ilkley Incline is one of those friendly little races that provide a real challenge. It's only a mile ... but in that mile it packs in 560' of climb. A wicked climb to start with levels out before the hill kicks in again, and again; the few 'easier' sections allowing just enough recovery for the next lung-bursting, eye-popping climb. And then it levels off for a sprint finish! But runners love a challenge, and travel from far and wide to enjoy this race. This year Up & Running stepped in to boost the prize fund for the 10th anniversary of the race, and despite thoroughly miserable weather there was a record field, led in by Ilkley Harriers Tom Adams in 7:51 and with Otley's Racheal Bamford setting a new ladies record of 8:54. Also in the event was our very own Michael Keedy from Leeds Central who was 4th in 8:26. Now that's some going.
More on http://ilkleyharriers.co.uk/index.php?page=incline

Michael Keedy - 2nd in this picture.

Run Cheltenham report

2011-09-05T12:58:00.000-07:00

The outstanding run of the Cheltenham Half marathon came from Cheltenham born GB Ultra international Emma Gooderham. Running just two weeks after setting an age group 50k World Best Performance Gooderham placed in the top 8 of the race in 1:19:10 moving herself to second on the W40 national rankings.
Pre-race favourite Chris Illman (Cirencester AC) battled with Andrew Hunt (Cardiff AAC) for the first section of the out and back course but dropped well off the pace to finish third in 1:16:05. Unattached Andrew Fisher took the second spot with 1:15:37 and Hunt- personal best of 66 mins- finished looking fresh in 1:11:59.
First Cheltenham based runner was Andrew Kaighin of Cheltenham Harriers in 1:17:12 for 5thplace. Cheltenham Town FC coach Mark Yates finished in 121st place with 1:48:28 and his assistant not far behind in 145 place in 1:50:59. Ben Smith of Worcestershire Cricket Club completed the flat course in 56th with 1:38:17.

Norman & Anne Wilson (Run Cheltenham organisers)

Milton Keynes Social run 28.08.2011‏

2011-09-05T12:49:00.000-07:00

Hi Everyone Here is an update for the August social run and photos.

Typical Bank Holiday weather - cloudy, overcast and cold but no rain! - so it looked promising for some improvements on times for our August Social Run. 31 runners took part with 6 of them being new members to the group. After a warm-up, the group set out onto the established 5.9 mile course where no one gets left behind. With several pace groups established, everyone quickly slotted into a steady rhythm. The weather was kind for most of the course and then, as if by magic, the sun came out and suprised us all. It became hot very quickly but the end was in site for our happy band of runners. Everyone finished the course with fastest times set by Stuart Sullivan 37:51 and Alan Roberts with 38:07. Alan uses our runs as part of his marathon training programme. He is hoping to enter his 28th London marathon in 2012! After the run, we returned indoors to air-conditioned luxury of the store where we made our free prize draw. This months prize was a pair of Saucony running shoes and the lucky winner was Caitrina Harrison who was one of our new runners and achieved a PB into the bargain - sorry regulars but thats the luck of the draw - your time will come soon! Most of the group took advantage of our 10% in-store, post run offer as well as 10% off Costa for a well earned drink. If you haven't been to one our runs, why not come along and see for yourself how enjoyable it is. Whether you are wanting to start on a get fit programme, need information about our "Zero to Hero" programme, increasing your training programme or like Alan, using us as part of your marathon training regime, come along and get involved. In addition, we can help with advice (or put you in touch with a trained professional) on a wide variety of running related matters from footwear, apparel to nutrition and injury prevention. I'm looking forward to seeing a lot of new faces for our September run. Remember, our runs take place on the last Sunday of each month.

Email us now on miltonkeynes@upandrunning.co.uk to register for the run and enter our national competition to win £100.00 worth of Sub4 clothing.

Thanks Gerry

Total Warrior - Race Review

2011-09-05T12:42:00.000-07:00

After months of saying we would sign up, myself and Natalie from the Birmingham store eventually took the plunge and secured our place in the inaugural ‘Total Warrior 10 miler’. (We chose the 10 miler as a ten mile road run is easy, however, I think we slightly underestimated this as 10 miles off road in the fells of the Lake District with 20 obstacles thrown in is a little more challenging to say the least)

After a hard days work, we made the 3 hour drive to Shap in the Lake District, with one support crew/fan in tow.

Location of the event is perfect, Shap is small village with countless camping spots, pubs and cafes for a pre-race breakfast.

On the Saturday there had been the 6 mile shorter event, so by the time we got there a lot of ‘Total Warriors’ were celebrating in the pubs.

After talking to people who did the 6 mile event, and how bad it was, we began to think we had underestimated the course, but as I said to Natalie “we either do the hardest one or nothing at all.”

Race registration was at 10.30, so as I had came to the rescue the night before putting the girl’s tent up, I packed both of ours away ready to go. Then it was off to local café for a sports nutritionists’ dream of a breakfast, a big sausage and bacon pre-race sandwich.

The event is 1.5 miles away on privately own land just past Shap, and very easy to find.

After we had parked up, sneered at those doing stretches and registered, we were ready and waiting.

After joining a gaggle of 11.00am starters, we were intrepidly waiting for the off.

And so after a few smoke bombs were lit the event began.

The first few miles were all good fun, and having gone through some extremely steep hill zigzags and a fire gauntlet, it was straight forward hills, hills and more hills, up until the highest point at 4 miles. During the hills most people had to take walking breaks because of the nature of the ground and incline. This section was undoubtedly the hardest, peat and boggy ground, very undulating and just when you thought the hill was conquered, there looms another just 100m away.

Once we had summated and stopped to help find a fellow competitors shoe in waist deep bog, it was time to start our very welcome descent.

Just as steep as on the way up and ending at the lowest part of the course, this was the freewheeling enjoyable part, although concentration was needed to avoid coming a cropper on the terrain. This took us down too the water stop and 5 mile point.

After that the fun started. Firstly with a barbed wire mud crawl, straight into mud filled tunnels. Then up an down across hills through a 20 feet wide 7 foot deep river crossing and 6 feet mud filled pool. This part of the course meant doubling back upon yourself numerous times and encountering a further river crossing, cargo scramble nets, 7ft walls and 30ft hay bail climbs. Finally into the last leg after a mad dash up a muddy rock incline came another climb, which at the top held a massive waterslide. Dazed and confused I started running the wrong way but was pointed the right way up to the penultimate hill, after heaving myself over the slip hazard with ropes, off down the hill to the bottom of the final climb. Now just the last leg of incline was between us and the finish. Legs aching and lungs burning, we round the bend of the final hill into the finish area, only to find that we were to run through some electric hanging wires as a final treat.

Glad to have finished and feeling as if we thoroughly deserved it, it was time to collect our victory beers and have an unfairly cold hose down to get clean, before making the drive home.

Ours first ‘off-road endurance’ event, we stuck together as a pair and enjoyed every second of it. Very glad it didn’t end at 6 miles. The event was run brilliantly and we will definitely be back for next years with our ‘Total Warrior’ games faces on! Challengers welcome.

Paul and Natalie

Birmingham Store.

Shoes for Life competition Winner

2011-08-24T06:35:00.000-07:00

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

2011-08-24T06:02:00.000-07:00

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

2011-08-24T05:46:00.000-07:00

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

2011-08-24T05:40:00.000-07:00

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

2011-08-23T13:05:00.000-07:00

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

2011-08-23T12:58:00.000-07:00

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

2011-08-12T05:10:00.000-07:00

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

2011-08-11T13:45:00.000-07:00

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

2011-08-10T06:48:00.000-07:00

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

2011-08-08T12:39:00.000-07:00

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

2011-08-08T01:37:00.000-07:00

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

2011-08-07T13:31:00.000-07:00

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

2011-08-07T13:30:00.000-07:00

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

2011-08-04T08:14:00.000-07:00

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)

2011-08-04T01:49:00.000-07:00

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:

10 min warm up,
6 x hills (1.2km long) run at a HARD pace. (reps can be increased)
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

2011-08-04T01:31:00.000-07:00

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

Bexhill Runners' Seafront Series 5K

2011-07-31T13:16:00.000-07:00

Bexhill Runners' Seafront Series 5K, 27th July 2011, 7pm

Review by Stephanie Burton

Having thoroughly enjoyed my first ever race, a 5K fun run organised by Bexhill Runners to celebrate the Royal Wedding in April, I excitedly anticipated returning to the town to relive my first triumph.

Despite there being no other runners getting off my (delayed) train that I could follow, the Start was very easy to find with its bright red gantry straddling the promenade, banners and marquees, and a Pied Piper on a PA system calling in the athletic and the enthusiastic. Three efficient marshalls behind clearly labelled tables in the marquees swiftly found my name on the pre-booked list, and issued my number, time-chip and safety pins. I was pleased to see that I had a lower race number this time - a good omen which nearly helped to settle my nerves! This race would be a more serious affair - club vests rather than wedding veils - but I was confident of finishing well-for-me.

Cheering on the three children’s' races before the 5K lifted the atmosphere and I was surprised to see over 80 children taking part. Then the 240-odd adults gathered for the 5K Start. Watches & gadgets were checked & beeped, Boyfriend disappeared to find himself a good vantage point and, following a very quick '3 2 1 Go', we were off!

The two-lap course along Bexhill promenade was as flat as the mill-pond sea and, with the evening sun just dipping behind the rooftops, perfect for fast running. Conscious of not setting off like a whippet this time, I started near the back of the field and so had a wonderful view of the other runners streaming away along the seafront. Perhaps a good photo opportunity if taken from the height of the gantry! Having spotted & waved to Boyfriend, I found my pace & noticed my nerves had vanished.

Towards the end of my first lap, I was suddenly aware of a much faster runner passing us and witnessed the winner dashing over the Finish line just a few moments before I reached the same point and turned to start again. I am not sure whether the leading runners appreciated having slower runners in front of them as they finished, but I found it inspiring to see their achievements. Boyfriend also commented that he found the event more interesting as there was practically always someone to watch & cheer. The energy from supporters was invaluable and I would particularly like to thank all the marshalls around the course for being wonderful in this respect. Every marshall encouraged every runner, returning smiles/grimaces and willing us on. I certainly ran as much on their words as my own legs.

And then there it was. The red gantry, the Pied Piper, the banners and the clock - The Finish!

Swept between barricades by yet more marshalls, my time-chip was off, medal on and drink & cake offered in seconds. I'm still kicking myself for declining the cake because it looked delicious. Boyfriend beamed his way through the crowd for a sweaty hug and me-with-gorgeous-medal photo.

My final chip time was slightly disappointingly 12 seconds slower than my first race. Even though I'm probably twice the age of the winners, I'm sure I can do better than twice their time. Perhaps I'll just pop onto RunningDiary and see what else might be coming up in the Autumn ...

Review by Stephanie Burton (Twitter follower and U&R friend).

Pics by Dave Greene

A runners thoughts - Flies

2011-07-26T12:58:00.000-07:00

Running at this time of year brings to all runners an amazing array of wonderful things. Sun, warmth, long evenings (and mornings) as well as opportunity to get out in nature. It also brings for me one thing that I can't stand.

Flies!

Running out in the sun, through fantastic countryside and colourful overgrowth is, for me, only marred by that constant curse of flies. Flies in the eyes, flies up the nose and flies down the throat. All buzzing and swooping round my sweaty head and hair receding hairline. Why now and Why me?

I can't explain the reason biologically why I must be seen as attractive (some may have explanations), and I can't explain it chemically (I am sure there is a reason), but I can define it in 3 words. Its blooming annoying. And I can't be the only one afflicted by it.

I have over the years found ways of curbing the effects of these cursed Diptera attacks. Firstly a good set of sunglasses can help. They can be used to deflect the swooping attackers as they dive for your eyes. I've over the years got used to wearing them and they also have other effects as well in terms of focus and performance (more on that some other time).

A peaked running cap also helps as it means that there is less angle of attack. They can't dive from top, left or right as easily as they can without a hat being worn. The other thing is that it also stops them sticking to your sweaty brow.

The swallowing of the little blighters is less easy to solve. Unless you want to look like someone visiting a polluted city by wearing a mask, the only way to sort this is by grinning and bearing it. Literally. The problem though is that your teeth can end up looking like a cars grill!!

Finally, and a little tip that really does work, is the 'running through low hanging foliage' trick. I have noticed that if you are being pursued and you dodge and weave through low hanging leaves or bushes then they get shaken off. They are probably confused for a moment and start to pursue other quarry. Yes its a tree, but at least its not me.

So there you go, the curse of flies on summer run's. You may suffer from the same problem or you may know of someone else who has, if you do and have any tips then please share. I'm all for a fly free running experience especially when the weather is a wonderful as it has been of late.

JM

International Snowdon Race - Paul Wathan

2011-07-26T08:14:00.000-07:00

Every year this race (Snowdon International Race) is in my calendar to do! The race its self is know as one of the toughest and most brutal mountain races in Europe, it always attracts runners from around the world. This years race also incorporated into the World Sky Running Series what made it even more competitive.

On the morning of the race I looked out of the window and saw it was going to be a hot day ! A couple of hours later we were down in Llanberis, and the event was in full swing. Athletes getting ready by warming up etc.... And lots of other things going on around in the field from stalls to fair rides. At this time I was getting very excited and in the zone (As they say) but more than that I was really looking forward to testing the new Salomon Fellcross on such an event, prior to the event I had only used them for training around the fells in the Lake District.

2pm soon came around and we were off! The sun was beaming down on the 500+ strong field of runners in the small village of Llanberis, as everyone headed out of the village towards Snowdon it self the field quickly opened out as we started to climb the hill before the mountain! Straight away my legs felt double the weight and I was in trouble.... I continued to climb towards the summit of Snowdon slowly going backwards and backwards. At this time I was really impressed at how the Fellcross had performed so far they were very light and responsive, very breathable.
25 minutes into the climb and legs had totally gone, I started to cramp up and feel dehydrated within my self. I managed to get to the half way house (where there was a water station) I was so glad to be there knowing I was bit closer to the summit. After a cup of water I found a second wind and began to climb stronger and picked of a few runners who had pasted me early on in the race. 54 minutes later I finally had reached the summit in the thick mist and fog but this was only half way in the race. Slightly disheartened by seeing the leaders already half way down the decent I started to decend as quickly as I could and putting all my faith in the Fellcross and its grip to keep me up right, and again the Fellcross came up trumps they fitted around my foot like a glove what made the descend easier as I didn't have to worry about slipping, down side to it all after descending for 15mins my feet started to burn up as the weather was so hot what made the ground even harder underfoot. I had no option but to slow down and descend at a slower pace what lost me a few minutes on my time I should of posted.
Over all time and position : ‎54:54 up, 29:59 down. Total 1:24:53, Chip 1:24:52 69th O/A

Quick summary on the Fellcross : Another great product from the Salomon team. Very light and responsive, great grip and feel to the shoe. Serious about fellrunning? Then the Fellcross should be your next purchase

Paul (Keswick Manager)

100 Marathons in 100 weeks

2011-07-26T02:49:00.000-07:00

Some of you who follow U&R on Twitter will have seen no doubt tweets between 100mara100weeks and ourselves. Simon FYI is doing just that 100 marathons in a 100 weeks, below is a little about him and his challenge.

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I am Simon Buckden (see pic below), I am 39 and from Leeds and I am currently running 100 Marathons in 100 weeks to raise awareness of PTSD and funds for Help for Heroes. I was in the Army for 12 years and retired in 2001 due to injury and was diagnised with PTSD is 2005, and since that time I have tried to do something good and show that even though you may have a serious condition, that you cans still do something postive. I started the challenge in early Feb 2011 and I am due to finish on the 2nd week of January 2013 and I will have completed nearly 2700 miles of Marathons and Ultra races around the UK and Europe. It is worth noting that until this challenge started, I had never ran a Marathon. For further information please see http://www.bmycharity.com/100marathons

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We at Up and Running wish Simon all the best on this amazing undertaking and we'll keep you updated on news as we get it.

CaniX Team UK - Update

2011-07-22T03:46:00.000-07:00

CaniX Team UK met up for their training camp in the Forest of Dean a few weeks ago. The team (see pic below) which includes runner and dog or bikejorer and dog, will be undertaking some 3,000 km to Poland and back in October to compete against 14 European countries. This year the CaniX championships will be held in St Anne's Mountain, in the centre of the beautiful Góra Sw. Anny Landscape Park. The event will be based at St Anne's Amphitheatre and hour or so from Krakow.

CaniX are confident that there will be medals on the table in the female 40-49 bikejor class, the male 7-10 cub class and the over 60 class and wouldn't be surprised to see more in the team achieving great times.

The training camp was for the team building exercises, to promote the sponsors, press photograpsh and put the team through their paces. It was a great weekend and as the temperatures were high the canines had their paws up while the runners underwent their grueling training.

CaniX UK will be hosting the 2012 European Championships in Cirencester and look forward to welcoming 14 - 18 European countires with their athletes and canine partners.

NSPCC Milton Keynes

2011-07-18T13:17:00.000-07:00

As you know Up and Running is committed to not only provide excellent service and product for the running community but to involve the running community in many of its decisions. Be it through feedback on product, service and/or contribution to the many social sites employed by the company (Facebook, Twitter etc). The piece below is no exception. It is from U&R Twitter follower Paul Malpass and it is his review of his first Half Marathon. The Milton Keynes Half. Enjoy.

My First Half Marathon - NSPCC Milton Keynes

Having run a few 10k's now and broken the 1 hour mark I thought I would try and run a half marathon. I chose the NSPCC Half in Milton Keynes. My daughter ran this last year and it looked a nice fun run.

We arrived at 09:00, plenty of parking and just a 5 minute walk to the start which was at 10:00. The weather was perfect for me. 15 degrees with a threat of rain. The main problem then being the 200meter queue for the toilets!

The dedicated few took part in the warm up while we connected up our Garmins and iPhones. I find the music takes my mind off the effort of running ;-) Being first timers we lined up with the sub 3 hour marker. It wasn’t long and we were off. There were 1285 starters and so it was a gentle walk to the line before we set off at a gentle pace. The first 500 yards was along a housing estate road but then we turned onto pathway’s. This was quite crowded and until 3 miles it was a little bit challenging for us less experienced runners. I would have liked another mile of running on a road for space. I was trying not to go too fast but I was consistently under 10 minute miles for the first 5 miles. By about 6 miles the first shower came and I was feeling pretty good still, managing 10 minute miles. But by mile 9 my quads were cramping and it began to get tough. Another shower and it was mile 11. I was having to walk A few yards every half mile and it was sheer will power and crowd support pushing me on now. With a mile to go my daughter appeared to jog home with me. She couldn't run due to injury and so was there to take the pictures. The last 500 yards was very hard but I was determined to finish running and managed 2:18:23. Not bad for a first half marathon at age 51.

Overall it was a well organised race, I think it is in its 13th year after all! The only criticism would be the narrow path at the beginning. There is a small uphill part at the end and a few up and downs around the course but would still be classed as flat.

So will I do another one... well I survived with no real injuries but it was a struggle. I'll reserve judgement until i've run some more 10k's ;-)

Author: Paul Malpass

Otley AC's Washburn Valley Relays

2011-07-18T09:27:00.000-07:00

Otley AC's Washburn Valley Relays always show how much fun informal summer evening relays can be. Up & Running shops help out with lots of events like this (next up is Abbey Runners' Golden Acre Park Relays on 27 July). Some 60 teams raced it out around the beautiful Swinsty and Fewston reservoirs with short 3-4 mile legs that kept the excitement high all night with constant comings and goings. A motley Up & Running crew from HO and the Leeds Central store even managed to finish in the top 10 - well done guys! And there were 10 teams in the junior relays, now in their 2nd year. Full results and lots of photos on otleyac.co.uk

Start of the race

Team Up & Running (a motley crew!! Michael, Steve and Sam - R to L)

A Runners thoughts

2011-07-16T13:47:00.000-07:00

I've been working at Up and Running now for over 12 years. Through this time I have seen a lot of changes. Changes in product, changes in customer type, changes in techniques of running and changes in my own running fortune. Throughout all of this time, one thing has been constant. My 'passion' for running - warts and all.

For a long time now running seems to have been a major part of my life. As a teen I ran at school, I was quite good apparently. In my early 20's I abandoned running, gained weight and lost direction. In my late 20's I found it again and found some good form (a few good races and pb's). I then became a father and for 6 years let it slip a little. I am now 'nearly' a 40 year old man, who has found running again but who's form is something of the past and who's best running is a memory often verbalised as 'my running PB is...', but is only a faded memory that gets further away as time passes by.

So why am I writing this piece now and where does it lead?

Well. I was thinking as I was sat at my desk one day last week. I have lived and breathed running for some time. For 12 years at Up and Running and if you take into account my total running history, more than 1/4 of a century. I think you will agree that this is a fair amount of running, and as a result I hold not just physical but mental experience/ knowledge of this /running thing. At this point may I add that it's not all good!!

One thing however stood out to me. It's not just my own running experience that I have but everyone else that I have ever come in contact with. Customers, staff members, suppliers, personal trainers, etc. In fact anyone who has ever placed one foot in front of the other faster than a walk and with which I have had the pleasure to talk to.

I therefore thought that it would be good from time to time to put this 'experience' down in writing, for any runner (new or old) to read, just in case it may help resolve any issue they have or simply to laugh at. That was it - the thinking behind a series of blog posts.

Some provisos though need to be made at this point......

Some of the thoughts will be personal and not directly linked to Up and Running's
Some of the thoughts will be commercially based, and will be linked to current thinking on running in its widest sense.
Some of the posts will be purely anecdotal and therefore based on what others have said and therefore difficult to corroborate
Some of them will be light-hearted and not to be taken too seriously.
All of them need to be read with an open mind.
But above all, they are expressed by a runner, from a running perspective and based on running experience.

Anyway there you go. It may be a regular post, it may be infrequent, but when they come do have a read. You may pick up something that you have never known that helps you keep on doing the thing that you and I all love.

Running.

JM

Harrogate Road League

2011-07-15T06:56:00.000-07:00

For more years than anyone can remember, Up & Running's Harrogate shop has supported the local Race League, indeed U&R owner Gillian's name is on at least one of the trophies! The League is real grass roots, shoe-string running. For the grand total of £5, members of local Clubs are able to compete in 6 summer evening races, with a free supper put on by the organising Club to make it a great social night out. Yet there's no stinting on the quality of the race organisation, or the competition. Up & Running plays an important part from race support to the prizes awarded at the end of the season. Last night, local Up & Running staff were there to cheer in the finishers at the traditional end of League Handicap Race, distribute spot prizes, and help with the prize presentation.

Photo: they're off, some later starters set off to chase others down in the Handicap

Photo: rising star Marc Scott receives the Elite team trophy.

Race Result from the North

2011-07-14T04:22:00.000-07:00

Race Result from the North - British Milers Club 800M Mens A Result

Hi Sports Fan,

Up&Running Darlingtons very own Andy Wiles took part in the latest BMC 800m Mens A race at Trafford on Tuesday 12th July in the early evening.

Facing a first class field of athletes Andrew had come down from his normal 1500m distance with the idea of trying to break his 800m PB of 1.51.37 -
New Marske Harriers team mate Ricky Stevenson {1:49.09} and Warren Fay {1:49.43} from Birchfield Harriers were in attendance and were sure to make the race competative, with 4 other athletes all holding 1:51's as 800 PB's, so Andrew knew that he had to keep in the first 3 to give himself any chance of PB'ing and finishing well.

BANG! and their off... holding the inside line for the 1st 200m Andrew quickly established his position on Ricky's shoulder with Warren in contention and the other athletes all tightly bunched behind, 400m came and went in a 55 secs as planned and still in 3rd position and within 2 steps of the leader , the pace dropped slightly from 400, to 550m , breathing hard but feeling very comfortable Andrew changed gears to start his run for him, sensing this Stevenson and Fay also picked the pace up; running in lane 1 , Andy made the decision that coming off the last bend if he was blocked in lane two he would go thru on the inside... ...........70m to go and Stevenson is making his last effort with Fay just ahead, the gap opens and Wiles pushes through on the inside... 20meters to go and Fay cant hold onto the last kick of Wiles.. ............ and thru the line in... 1:50.61!! and new PB by nearly a second.. and 1st place.. happy days!!

Speaking after the race Andrew commented that he had never raced feeling so good, running a far better tactical race than his mile performance at Sunderland in June, Andrew was happy with the time and of course 1st position.

Andrew feels that his target of a sub 3:40.0 1500m is definataly on the cards this summer, the ankle injury that has been plagueing his training this spring/summer also seems to have settled down , making for more consistant training.

We look forward to watching Andrews progress over the next two months.

Thanks for watching and stay tuned to Darlington Up&Running Sports report with this intrepid reporter for more Road , Track, Trail, Fell and TRI racing action.

Kind regards,

Mic

Mic Doughty
Darlington Up&Running

Darlington Harriers Pitstop 10K report

2011-07-13T02:36:00.000-07:00

The Darlington Harriers annual Pitstop 10K took place last Wednesday evening at the Croft Racing Circuit.

This event was ably supported by Darlington Building Sociaty and Darlington Up&Running.

A record 167 Runners made the effort to get to the race track for the 7:30pm start, the weather remained bright and clear for the race with a late burst of rain and thunder to signal a end to the race just as the last two runners crossed the line !

Very early racing from the eventual first and second placed men, James Askew and the evergreen Terry Wall opened a 3 minute gap on Scotland International Lady Rosie Smith , with the next group of men some 75 secs down on Rosie who was running a strong but lonely race in 3rd position.

James Askew is a junior man who's last 3 years running as a junior have placed him in the top 5 of all the local 10k events, this year will be very differant for the young man, as he demonstrated on lap-2 of the race by passing Terry Wall and pulling away steadly to open up a 10 second gap: great front running kept this gap until he crossed the line some 32mins and 35secs after the starters whistle.

Rosie had a lonely night of racing but finished 3rd overall in an excellant time of 35.08 some 70 seconds ahead of 4th man home Gareth Wilson from the North York Moors Posse'.

1st Ladies Team went to a very strong turn-out from the local Darlington Quakers, with the Mens team result seeing a keen North York Moors AC team take the honours.

Speaking with the event director Ian Barnes the Darlington Harriers Chairman, Ian expressed his pleasure at the number of athletes supporting the event, and the distance that some of the runners had traveled, with Sunderland and Whitby being the furthest locations that runner had a trip back home to.

Mic Doughty
Manager, Up&Running Darlington

Addingham Gala fell race

2011-07-11T13:17:00.001-07:00

Up & Running once again supported the Addingham Gala fell race on Saturday. This is real grass roots race support. The Gala had not had a fell race for over 20 years, and when it was decided to revive the great tradition of racing up the local hill, Beamsley Beacon, Up & Running lent a hand with race numbers, tape, and a generous range of prizes. In that first year there were just 43 runners, but the reputation of the race has spread and this year 73 runners sprinted off round the Gala field to the cheering throngs.
All 73 finished the tough course, after 6 miles with 1000' of climb. Last year's race starter, MP Kris Hopkins, joined in this year (let's just say he was the first MP in the race). At the sharp end, there were new records set by Martin Gosling of Leeds City and Emma Barclay of Ilkley Harriers. Full results and photos http://ilkleyharriers.co.uk/index.php?page=adgala

Guisecliff Gallop Report

2011-07-08T06:07:00.000-07:00

The 2nd Guisecliff Gallop Fell Races - report

The 2nd Guisecliff Gallop Fell Races took place on Sunday 3rd July with the following race categories catered for: - under 9, under 12, under 14, under 17 and seniors. The races took place in the Pateley Bridge/ Bewerley Showground in glorious sunny conditions although a little too warm for the runners.

The races were organised by Nidderdale High School teacher Mick Hawkins a former international runner himself, to try and encourage as many local children as possible to give fell racing a go with the hope that some may continue in the sport. The under 9’s and under 12’s were well supported by some of our local primary schools.

Although overall the fields were relatively small all the competitors thoroughly enjoyed the courses which were very scenic and quite challenging in places. The events culminated in a 3 mile senior race run to twos Stoops and back. There was a field of 30 runners for this race which was won by ex Nidderdale student Jack Simpson in a new record of 23.08 which was exactly 2 minutes faster than his 6th place of last year. Jack is taking his running more seriously now and is looking to compete in some of the classic fell races during the summer months. Trish Wardell from nearby Willsill also excelled in winning the ladies race in a new record time of 32.02. The Nidderdale High School cook is a relatively late starter to running but has made very good progress competing in a wide variety of events from marathons to short fell races.

As with most new races the Guisecliff Gallop has made a good start and hopefully over the coming years can become an event you must not miss.

There were over £250 in prizes and trophies so those that did enter did very well for themselves. A big thankyou must go to the event sponsors who were under 9, 12 and 14--- Stud Fold Adventure Lofthouse, Pateley Bridge. Under 17 and Seniors --- Up and Running ( Leeds Central) and Gilmoor Fishing Lake. The organisers would also like to thank The Showground committee for the use of the showfield which is ideal for the event to take place.

Finally a special mention must go to all the marshals and helpers who made the Guisecliff Gallop such a well-organised event.

Blind Running by Simon Wheatcroft

2011-07-07T04:59:00.000-07:00

Some of the regular followers of Twitter will have seen of of our followers @moochoo and his amazing attempt at running 100miles. Here is his view of the run......

As a blind runner in the past year I had conquered an enormous challenge: learning to train alone outdoors. In order to find my next big running challenge I knew I had to aim big. I had never run a race, not even a 5k but I took on the challenge of running 100 miles.

I arrived at the start line with 4 seconds to spare and began my long journey. Despite being able to train alone running a 100 miles needed numerous pacers and guide runners. My first 10 miles I ran with 3 people, one of whom had never run further than a few miles. Keeping a steady pace and only questioning whether we had taken the right turn the first 10 miles went without issue. The pacer that had only previously run a few miles was so inspired by the challenge they beat their own personal best and hit 11 miles.

The second leg would see my first true challenge of steep hills. Due to this my plan was to reduce pace and save energy for the later portions of the race. But things rarely go to plan and I stormed through this section wiping off 30 minutes and catching a number of competitors. Arriving at the second checkpoint all was positive the last 20+ miles had flown by and I still felt incredibly fresh.

A change of clothes and a new team of pacers we headed out to break the marathon distance. The course became undulating with many small hills but my energy and spirits were still high. So we knew where to run small arrows on lampposts highlighted the course, being blind I relied on my pacers to navigate. My pacers seemed anxious, as we hadn’t seen an arrow in quite a while. “if in doubt keep moving forward” the race director had told us. This perhaps turned out to be our downfall. We had gone the wrong way.

I tried to stay positive but the heavens had opened and the rain was starting to pour, by the 30-mile mark I was feeling low. I rang my wife as I couldn’t shake the thought of getting lost, we had lost time and position. I wasn’t remotely fatigued but my mind was convincing me I was.

As the rain continued to poor my mood continued to sink. There were momentary highs met with intense lows. I was struggling the devil on my shoulder was telling me to quit. I had come a long way for my first ever run after I had just covered easily over the marathon distance, instead of being wet I could be warm back at the hotel.

These negative thoughts were destroying my pace, which was having an effect on my body temperature. With the rain pouring I couldn’t run fast enough to keep warm. I decided to have a quick rest in the van to warm up and head back out. After numerous pacer changes and lows I had reached the 50 mile mark.

Emotionally I was done, I had come as far as I could. The race directory Rory Coleman had come by to see me. He gave me a pep talk and told me to rest. I took a tiny nap in the van and ate some
chicken soup. I decided if I quit now I would regret it. While I was emotionally low I felt I could push my body further, I decided to continue just as the rain began to fall harder.

I stepped out of the van; resting had taken its toll. I couldn’t walk, it took half a mile before I could get my legs working and another half mile before I could run. This leg of the race was a true mental shift.

I had begun the section mentally drained but over the next 10 miles my mood was lifted, thanks in part to the pacer who talked at me non stop. I had moved from my negative thinking into positivity, I know thought I could finish the race.

With the sun rising and a new day beginning I was back running, my pace was slow but I was moving forward. The blisters on my feet were beginning to hurt but I was determined to keep moving.

With a new set of pacers we took a look at our GPS distance and we knew the next checkpoint would mark the 80-mile point. We arrived in great spirits, only to be told we were at checkpoint 7. One less than we had thought, we had forgotten to take into account getting lost the previous day. While slightly demotivated it was in fact just over one marathon. Not that far really.

Over the next section the side effects of my earlier mood were starting to take effect. While I was negative earlier on my food intake has slipped, I had forgotten to take on board essential carbs and I was now feeling the effects. My legs were incredibly painful, the inclines were taking the toll on my fatigue levels while the declines were punishing my muscles.

I began to force small amounts of food down and continued to make steady progress. At mile 80 we were due for another pacer change and I decided to stop briefly to have my blisters checked out. My left foot was in a bit of a state and was taped up and I rested briefly.

Resting however is a careful balance, rest to long and my legs would cease, don’t rest enough and fatigue hit hard. I began to move again but I simply couldn’t get a walking gait going. It took a mile or more before I could walk. My legs were beginning to fail.

My pace had dropped heavily and I was fatiguing, it was time to rest. We decided it would be a good time to stop have a small nap and try again. This unfortunately would be my downfall. After waking my team asked me If I wanted to stop. I was in a far worse condition that I had thought. The lack of carbs had resulted in marked weight loss, highly noticeable. My legs were incredibly painful and the painkillers were having no effect.

At this point my legs simply didn’t work, I could no longer support my own weight and I couldn’t move them unaided. It was time to call it a day, at mile 83 my race ended, a mere 17 miles short of the finish line.

At first I was devastated I had failed my first ultra. But as we drove back to the finish line I thought back on what I had achieved not only today but in the last few months.

I had learnt to train alone outdoors and taken on this massive challenge. From never competing before I had run 83 miles non stop. In the end I may have failed the race but I saw it as a great step
forward.

I had found my physical limit at mile 83, but the great thing about limits is they are there to be broken. I will continue to compete in ultra events this year and will return next year fitter, faster and stronger to smash my old limit and not only finish the ultra but finish strong.

Simon Wheatcroft

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What a guy!!

Northern stores race report

2011-06-29T08:00:00.000-07:00

Greetings Sports Fans,

Sunday 26th saw Andrew Wiles line up against some the brightest young middle distance talent the North East has to offer in the Mens Elite Mile race that finished in the Stadium of Light, home to Sunderland Football club.

As with the most of the UK , the sun dawned hot and remaind so for the rest of the day, recording a sizzling 30 degrees to make it the hottest to date, with no wind, so almost perfect racing conditions; The course could be kindly described as *undulating* which made for slower times than one would normally expect for an Elite mile race.

In an exclusive interview with this *reporter* early in the week, Andrew explained that he was feeling confident in his racing fitness and had a definate plan in mind for the race.

Setting off and covering a quick 1st half mile {2:06} Andrew was happy with his place in the pack and wasnt feeling under pressure, confident that he could cover the leaders, should they make a break at any point - With 1000m gone Andrew found himself dropped off the back of the leading 6 athletes, and about 10 meters down, with the two leaders now making an effort to drop the rest of the runners, with only 400m left Andrew dug deep and kicked hard to get back to the runners in 3rd/4th/5th and 6th, 250m to go another big effort into the stadium and Andrew was chasing down 3rd and 4th positions, catching 4th but not quite getting the 3rd placed athlete on the line Andrew clocked 4:19, some 7 secs down on his club mate and local rival Ricky Stevenson.

Speaking this week Andrew commented that although the race was slow he felt he made a mistake by not being in the lead 2 or 3 athletes from the gun and getting detached was always going to make it difficult to place in the top three, drawing on the positive his kick over the last 400m did take him past other runners renowned for their kicking abilities.

Andrew is now seeking some fast 800m BMC track events to try and break 1:50 over the half mile distance.

We look forward to watching Andrews progress as the summer season progress's.

Thanks for watching, catch you next time, and keep it tuned to Darlington-FM-Sports report.

Report Mic (Darlington store)

A Positive Attitude

2011-06-29T07:53:00.000-07:00

Sitting watching sport on TV is not the best way to open an article for a health conscious website, however it is a rather apt one. Not for the watching but for what is being viewed.

Regardless of whatever sport is presented on your screen you will see a person or team who is quietly confident of their abilities and the ultimate outcome of the soon to be ensuing competition.

Some will be smiling, some silently considering the coming action and some deep in focus completely oblivious to the surrounding world. But none of them, no matter what they are about to do, are even for one second contemplating losing or not doing their best. A slightly melodramatic example of this would be the sports “entertainment” of the WWE. If you tune in you will no doubt see many athletes but one in particular wears his positive attitude as a badge of honour by not only looking powerful and confident but constantly proclaiming as his catchphrase “I’m awesome!” and then continuing to do so regardless of a win or loss. Such self confidence and positive attitude, albeit a little staged, is still something we should all at least strive to in some degree.

Now I’m not saying that we should all go around proclaiming our own awesomeness at every moment of the day but firstly recognising that you are is a fantastic first step!

Don’t believe me? Well look at it this way, you are the most powerful person in your own universe. You hold the ability to change yourself, to push yourself and to keep yourself going. Others can help you and support you but at the end of the day it is you who chooses.

Not enough? Well you are amazing in what you can and DO do.

As a runner on average everyone has as pace of about 90 strides per minute. So in an hour that’s about 5000 strides PER FOOT! If you use an average of between 100 and 150lbs for a person, and knowing that when you run and average of 2-3 times your weight is turned into pressure you can see that you take between 300 and 450lbs of pressure each footfall! That means in that hours run your body takes between 1,500,000lbs and 2,250,000 lbs of pressure per foot! This is the equivalent of 222 elephants. So yes you are awesome!

As I said at the beginning, no-one ever goes out planning to fail or not to do their best. It’s our positivity, self belief and confidence that keeps us going. Which is why staying positive is also key. It doesn’t matter if it’s your first race or your millionth, if it’s 5k or 100 miles, staying positive will only help you achieve your goals and keep you going. There are so many people who even use running as the reason to become positive. I know myself that any bad mood can be cured with a decent run and a great way to get things out my system.

So the question now is really what can I achieve? Every time you step out the door in your trainers a strong outlook will help you so much. If you’re race training, PB focussed or just prepping for a charity run you know what you have to do as part of your plan. Every step is one closer to your goal and feeling even better from pushing that little bit more, and what has got you there and kept you going? The positive attitude from start to finish.

The most beautiful thing about this is that being positive is completely non-exclusive. It doesn’t matter who you are or what you do. What you’re doing it for or even why. At the end of the day being positive can only help and support you and those around you so what is there to lose by doing it? I’m positive that it’s worth a try.

by Matt Puddy (U&R Twitter follower and well all round positive chap)

Candelighters Wetherby 5k fun run Report

2011-06-27T09:10:00.000-07:00

Leeds Central proudly supported the Candelighters Wetherby 5k fun run, held on the 22nd may. Below are some of the pics from the event. For those of you wondering what Candlelighters is, then read on....

Established in 1976, Candlelighters is a charity formed and run by parents of children who have or have had cancer, ex-patients and the medical staff who treat them. Based in Yorkshire, Candlelighters provides essential services and support to children with cancer and their families. For more info on this great cause please go to www.candlelighters.org.uk

SO there you go, a great cause, a great event and by the looks of it some great fun had by all.

Store Report from the Northern stores

2011-06-27T08:16:00.000-07:00

Greetings Sports Fans here's some race results from Andrew Wiles & Jak Lowden.

Its been a busy few weeks for the guys, with Jak competing at the North Of England Track & Field Championships on the weekend of 18th June over 400m.

There were 4 Heats in total and Jak was drawn in the outside lane of his heat, Jak set off really well and was going great guns to 200, running effectively a time trial out in lane 8 Jak would only find out where he was when the last bend un-wound the stagger, trying to maintain form after 300m Jak was aware that the 1st and 2nd place were going to the opposition but he may hold on to third , sadly it wasnt to be :-/ Jak placed fourth and was eliminated from the competition, speaking to his coach Jak felt that his performance was below par and certainly his time of 50:65 is a full second down on his Seasons Best for the distance would suggest that a differant lane on a differant day may have yielded a faster time - So with this race now well and truly in the rear view mirror we see Jak set his sights on the Scottish Championships over 400m in a little over 3 weeks time and the search for his sub-49's continues.

Andrew Wiles racing results continue to go from strength to strength, with 3 excellant race results coming thru the end of May and into this month.

KIcking off at Stretford British Milers Club Gold Standard 1500m on the 17th May, Andrew crusied around in a tactical race to win in a creditable 3:48:66 although post race Andrews mashed ankle let him know that the victory had come at a cost, the cost being 2 very easy weeks running training to allow the ankle to recover to its normal size and shape.

Taking a trip down to London on the 11th June to catch up with some friends and test out the ankle Andrew entered and won the Bushy Park 5k in a tasty 15:07, winning by a 70 second margin from second place, the ankle seems to have been in a better frame of mind and didnt punish Andrew on this outing.

Next up Stretford, and the Trafford Grand Prix, with a race over 3K, with 29 runners in a high class field Andrew stayed out of trouble by mixing it up at the front, whilist the field jostled and barged each other for position on the first 4 laps, Andrew remained out of trouble and tracking the lead runners in the 1st group, winding the laps up Andy kept the pressure on and feeling confident with 350m to go, Andrew opened up a gap on the rest of the field and surged to the front, opening a 1 sec gap over the next athlete, coming into the home straight Andrew kicked again with 100m to go, to come home in first place and a superb time of 8:28:47, a handful of seconds down on his PB of 8:16 but a great indicator that his lack of training had not damaged his racing fitness.

Andrews next race is as at the Elite 1 mile Invitational at Sunderland this coming Sunday finishing at the Stadium of Light, with a 1st class field in attendance, this may be the race that puts Andrew on map for his England call up, local athlete and New Marske Harriers club mate Ricky Stevenson will also be taking part [he of Mo Farah cross country beating fame in winter 2010] Ricky has a 3:56:00 mile PB on the track so this should be a properly epic battle.

When speaking wth Andrew recently, Andrew commented that he feels his race fitness is coming close to a seaons peak, he is very happy that the ankle injury has settled down and allowed him to commence a proper training schedule, and is very confident of a top 3 finish on Sunday if he stays out of trouble and covers any early moves that the race leaders may throw in.

I am sure you will want to join me in wishing Andy good luck for Sunday and the race of his career to date.

Blue Lamp Foundation 555 Police Coast-2-Coast review - Mic (Darlington)

2011-06-15T13:24:00.000-07:00

On Wednesday 25th May the team meet on the very edge of the sea at Whitehaven harbour, and were meet by a senior Police-officer from the Cumbria force, and a member of the of the Cumbria Traffic Police, who was there to provide a Police escort to the team out of Whitehaven for the first 10 miles of their adventure.

So it was, a cold windy, gray damp day that the 5 hardy Police Officers (3 lads and 2 ladys) set off from Whitehaven in Cumbria on the first leg of their 5 day adventure to run the classic coast-2-coast route to the ultimate destination of North Shields.

This event was organised to raise funds for the newly formed Blue Lamp Fundation to support Policeman who have been injured in the line of duty , and also to raise monies for the Help for Heros Charity.

The 5 team members had been training very hard for this event over he last 6 months , and had come together from different parts of the UK to take part in the event, this meant that the team members individual training had to be done on thier lonesome, in some pretty trying and horrible weather thru the first part of Jan and Feb of 2011.

Key to ensuring that the event went off as planned was due in no small part to the planning and recce of the event and subsquiant routes, and it is a tribute to Simon Bagge the Event Director that the event ran as smoothly and as effectively as it did - Simon put a lot of out-of-hours periods of toil to ensure the team, the support crew, and family members knew exactly what was supposed to happen where and when during the 5 days.

Without the support crew being available at dedicated RV's during the daily treks the team would not have faired so well, with the weather on day 1 and 2 being closer to winter wet weather than Spring/Summer sunshine.

The team completed the event successfully on Sunday May 29th as planned.

I think most people would agree that to run across the coast-2-coast in 5 days is a fantastic achievment, congratulations to Simon, his team and the ever faithful support team.

CaniX Column - CaniX updates

2011-06-13T13:34:00.000-07:00

For those fans of running with dog's below we have two updates direct from CaniX. Have a read and if you are interested on learning more then either contact Gilly Wight in the Leeds Central store or go direct to the www.canix.co.uk site

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CaniX Column

In this month’s column by Eileen Cook, who runs CaniX UK (competitive cross-country racing with dogs), with her husband Richard looks at exercising puppies safely. The couple have 2 fully grown Siberian Huskies and a young Husky puppy, called Chilli, who will be trained up for the 2012 European CaniX championships in Britain.

Taking on a puppy is not something you do lightly. When awake, puppies are full-on and require constant attention – when asleep, it’s hard to believe that little ball of fluff can get up to such mischief e.g. your 5 kg puppy does not cause problems when it jumps up at you, once it is 30 kg you may not feel the same.

With this in mind, it’s easy to think that with such an abundance of energy, your puppy can be – or even should be – exercised extensively. While the mind may be willing in the young dog, we as owners have to be aware of the long-term damage of over exercising a puppy.

Be mindful that dogs have soft growth plates in their arms that need to harden up before you push them. That’s why at CaniX, we recommend that dogs under one year old should not enter 5km races, and those younger than two years old should not compete in races of 10km or over. Large breeds may mature later so consult your vet if unsure.

Remember also that keeping your puppy happy is not just about physical stimulation; it’s about mental stimulation too.

Provide it with toys and enroll in a puppy-training class, which can provide mental stimulation through training – while also providing you, the owner, with tips on how to teach basic commands. It will also give your young dog a chance to mix with other puppies. Most vets can provide a list of reputable dog trainers and puppy classes.

Putting the care, time and effort into training in the initial months will pay-off with a rewarding, loyal and trusting friendship between you and your dog.

For more advice and info on running with dogs, visit www.canix.co.uk

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At CaniX, we know every dog is a champion, pairing up with their owners to compete in cross-country races of different lengths. There is no other sport where dogs work in such unison with their owner to cross a finishing line.

While humans get to race in stunning scenery, the dogs get to play in the great outdoors, making it a win-win for all that take part.
For Crufts, we developed a 2km sprint race that went from the main arena out to the lake and around it.

Rescue dogs, pedigrees and cross breeds enjoyed the blast through the fresh air, and in the process, helped promote healthy living for humans and canines alike. Every age, shape and size of human and dog took part, as they do in the many CaniX races held across the UK.

Like all CaniX races,CaniX Crufts had a friendly competitiveness about it, meaning some took part for the fun of it and others took part to win - but everyone had a great day out.

The support from the audience was amazing. If you were there cheering us along, thank you, maybe Richard and I will see you at a CaniX race near you.

Unfortunately there is not enough room here to print all the winners, but they know who they were, and results can be found on the CaniX website. Richard and I again congratulate them. To everyone else who took part, we want to say thank you, you all made the event the huge success it was.

To find out more about CaniX visit www.canix.co.uk

The Brathay 10 in 10 challenge - by Noel Jones

2011-06-10T06:46:00.000-07:00

On May 13th 2011, 13 of us lined up with varying degrees of trepidation for the start of the Brathay 10 in 10 challenge. We were setting out to run around Lake Windermere 10 times over 10 days. In recent years multiple marathon feats containing much larger numbers are becoming common, so what makes this one special?

For a start it is 10 officially measured road marathons. Add in that it is the same undulating course each day and you can begin to see why it is such a challenge. The final piece that makes it so special is that it is all in aid of the Brathay Trust, a charity that works to improve the life of young people by building their confidence, showing them that there are alternatives and empowering them to make their own life changing choices.

We are based at Brathay Trust’s HQ, a beautiful hall on the lakeside near Ambleside in Cumbria. Our entry fee has bought us comfortable youth hostel style accommodation in the woods and every thing we might need is laid on for us. We have full time support in the form of Aly and her husband Mac. Aly has completed the challenge twice and knows well what we are going to be putting ourselves through.

The course is the one used for the Brathay Windermere Marathon and if we get through to day 10 we will be joined by around 1000 other athletes taking part in that event. It is a beautiful course with the first half going out through woods down the West side of the lake. There is just one significant hill in these first 13 miles but none of this part of the course is flat. The first four miles to Hawkshead are uphill and need to be treated with respect (on the 6th day I paid dearly for not doing so, which I put down to mental tiredness). Newby Bridge is the turnaround at the South end of the lake and marks the halfway point, although it is actually half a mile shy of it. The next 7 or so miles are where the race is made or lost. There are a series of hills that are not too daunting but they need to be run up if you are looking for a good time. If you can get to Bowness on Windermere in one piece then you have cracked it! There is one short sharp hill remaining at 22 miles but walking up it will not cost you much time. The course has one last cruel trick up its sleeve though – the driveway up to Brathay Hall has to be climbed before rounding the corner to the glorious view of the finish line with the lake in the background.

To get us through 10 days of this we have The Body Rehab and their team of physios. They dunk us in ice baths, massage out the tightness in our muscles and strap up our injuries with RockTape. By the third day most of us have some tape on and by the last day we look like rejects from a multicoloured mummy convention. The hills and the camber in the road are taking their toll but no one is giving up. Our motto has become 13 out, 13 in.

Our race nutrition is provided by Team Nutrition in the form of electrolyte energy drink, boosted by a carb reloading drink for the later miles (starting the refuel for the next day) and some gels that I liken to rocket fuel.

Completing the list of sponsors is ASICS, who have supplied a full set of running kit including top of the range Gel Nimbus 12 shoes. I got on well with these during training and a visit to Up & Running in Milton Keynes gets me two more pairs for the event itself (not only were they a good price but my running club card got me another 10% off).

If you’d like to read a day by day blog of my experience you can do so here http://www.brathaywindermeremarathon.org.uk/blog/noel-jones-10-in-10.aspx (for all 10 days you have to look to the archive section on the right). We were also filmed in action by Cumbria Live TV and these marvellous mementos can be seen here http://www.cumbrialive.tv/brathay10in10/

I’ve met some really inspiring people and made some good friends along the way (pic below). I was touched by the generosity of my friends and work colleagues, some of whom I have only talked to by phone and never actually met! I was told this experience would change my life and I think it has. I now truly understand teamwork and the bonding that arises through shared adversity.

Noel Jones

CROSSING THE FINISHING LINE: A GUIDE TO THE DAUNTING TASK OF MARATHON RUNNING by Ryan Spencer (Watford store)

2011-06-09T06:41:00.000-07:00

“I could never run 10k” is a common phrase uttered by non-runners, beginner runners, even intermediate runners! Yes, you probably could, you just don't realise it. In fact there's probably bigger distances you could run, you just don't realise it. I believe there's a lot of capabilities people could tap into themselves... if they just believed it!

The furthest I've run is 145miles from Birmingham-London along the canal, non-stop. For me, it was partly the physical training (which is obviously important), but the mental training is equally important, if not more. Took a month or two to think a lot about the event, and convince myself it is achievable. If others could complete the event in the past, then why couldn't I? And if I (and numerous others) could run that distance (or even further!) then a lot of people can run 10k, or whatever the desirable distance is. The body is capable of amazing things, people just don't realise it.

I find a lot of what is achievable is what you tell yourself you're capable of completing. A completed 5k for the first time could be the stepping stone to a 10k. More training would be necessary but convincing yourself you can do it plays the biggest role. Just a brief period to think about and being positive about completing it will make a huge difference.

For example, people looking to run a marathon for the first time may complete a half marathon for the first time, and be doubtful they could do a marathon. “I could never run that distance again! How am I going to complete 26.2 miles?!”

Before setting out on those 13.1 miles the mind is told what lies ahead, and near the end of the race/run starts winding down. Whereas at the start of a marathon, the mind will know there's 26.2 miles ahead and will no doubt 'breeze' through the 13.1 mile mark knowing there's more to go. Obviously the pacing would be that bit slower to allow for the extra mileage and more training would have been done.

The same can be said for those having done a 5k – the mind would be ready for upcoming 10k so would 'breeze' through 5k!

Another thing mental training helps with is a kind of duping effect. In the weeks building up to an event, particularly longer events, is to spend a little time each day for a couple of days visualising your success. Break the event down in your mind; think about the beginning part of the race, thinking about pacing and enjoying the event. Over the next few days, keep visualising yourself progressing in the event, doing well and enjoying it. But being realistic at the same time, ie if running a marathon, see yourself at 18 miles still going, feeling tired and possibly a bit sore, but good to keep going. All these thoughts should be positive, duping the brain so that at each of those visualised points of the race your mind will take you back to those thoughts, hopefully flooding the mind and body with the positiveness it was fed in the weeks before.

In addition to all the above, there are energy supplements (that definitely do work if used properly, they're not just a gimmick!) and having the correct running footwear to prevent potential injuries, all assist with the achievements.

Finally, turning to the physical side of things, the more steady training that is done, the more achievable the goal will seem over time. When starting the initial training for an event, the body will probably tell the mind it doesn't feel it will be able to cover the desired distance. Combining the mental training and the regular running training will strengthen the body as the weeks pass and be able to cover more distance, boosting confidence at the same time. Working in a running shop I see evidence of this almost on a daily basis.

If others can cover the distances, why not you? Just try it. If it's not for you, fair enough, but at least it should be attempted. You will probably surprise yourself!

Ryan Spencer

Forces March 133miles May 25th -30th 2011 by Sylvia Jones

2011-06-05T13:03:00.000-07:00

A few months ago I came across some runners taking part in an amazing event, the Brathay 10 in 10 Challenge. While following this on twitter I was pointed to another event called the Forces March.

This took part on May 25^th -30^th 2011 between Ilfracombe and Bulford Camp and it is a mind numbing 133miles in length.

One of the runners, Sylvia Jones, has written this review. Read and be inspired. I know I have been.

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If you want a challenge, to travel through some of the most spectacular scenery in Britain and don’t mind a few nights in fields under canvas then this is the event for you. The Forces march follows in the footsteps of men from 6th Airborne Division who took on the immense challenge of walking the 133 miles from Ilfracombe to Bulford in August 1942 following a month of training on the North Devon coast. The money raised by charity Project65 goes to support veterans of UK armed forces. www.project65.net.

I entered this event with my friend and fellow Bedford Harrier 83 year old Iva Barr. As a back of the pack marathon runner I was a bit concerned about how we would manage and if we would keep up. I needn’t have worried. The whole approach is informal whilst the facilities and support are organized with typical military efficiency. Project65 go out of their way to help you to reach your goals for the event be it running or walking, one stage or the whole route. The other competitors, a mixture of military and civilian teams together with individual entrants were very friendly and we enjoyed the tea and banter each evening in the mess tent.

Iva and I categorized ourselves as walkers even though we planned to use a mixture of marching and running to cover the distance. The first day started with ceremony at 10am by the Deputy Mayor and Town Crier of Ilfracombe and we began to climb the first of many steep hills to be tackled over the next 5 days. The runners started at 11am each day and it was very sociable as they caught us up and exchanged a few words.

The first day we covered just over 27 miles. Whilst the Forces March bills itself as 5 marathons in 5 days the length of the stages are determined by the distances between campsites. The longest stage was about 30 miles and the shortest 24. Water stops also varied in distance and quality from large bottles of water to top up your canteen to glorious spreads of fruit and cake provided by the local British Legion. Support cars were out on the course all day to provide assistance and extra supplies of jellybeans and bananas if needed.

I was able to draw on Iva’s extensive marathon and long distance walking experience and learnt to pace myself taking the uphills steadily and trotting the downs. This meant that although we started as the sweep car driver’s best friends at the beginning of the week, we moved up the pack as several of the other participants suffered injuries or blisters through inexperience. Despite this, the busy roads on day 3 and 4 meant that I got mentally very tired concentrating on the traffic and Iva was having trouble with her balance. On day 3 I had hauled her out of ditch and we didn’t want her to fall over again. The lovely St John’s ambulance crew were keeping a close eye on us but at Castle Cary, half way, on day 4 we came to a mutual agreement to stop for the day. A support car took us on to the next campsite where we took some well earned rest, a proper meal and even a (small) glass of wine.

The organizers have no problem with you starting again the next day. This is a personal challenge not a race. Suitably refreshed and fortified we started the final day in good spirits. The final day had the feeling of festival about it from the start. We were saluted by British Legion flag bearers in one village and celebrated by a christening party in another. Poor little Georgie seemed to think Iva was the Queen! After the final long hill up to the Forces festival ground in Bulford we were escorted like royalty past the finish and to the stage to be presented with our dog tags. One of the disabled competitors was waiting with cups of tea and we were finally able to relax and celebrate our 121 mile achievement in front of the live music stage.

In summary if you want a real challenge without having to jet off to the desert (and don’t underestimate just how hard a challenge this is). To walk or run in beautiful countryside, meet great people and don’t mind roughing it in a tent for a few days. If you are relaxed about distances and times, make completion of the event for a great cause your goal then this could be the one for you.

www.justgiving.com/sylviajones www.justgiving.com/iva-barr

Picture of Iva (left) and Sylvia (Right) at the finish with support crew (my husband Noel - far left) and Danny Greeno (far right) Chief Exectutive of Project 65.

Salomon Trail Team News - 03.06.11

2011-06-03T02:02:00.000-07:00

Below is Salomon Trail Team News care of Matt Ward (Salomon Community office).

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Salomon Trail Team News - 03.06.11 - Tom Owens continues phenomenal 2011 form at Zegama

'Disappointed' Owens finishes runner-up to Kilian Jornet by seconds, as Ricky Lightfoot suffers in the heat...

Up against some of the greatest mountain runners in the world, Tom Owens celebrated his debut at the great Zegama-Aizkorri Maraton Alpina race (part of the 2011 2011 Skyrunner® World Series) in the Spanish Basque region on Sunday with a superb second place, just 35 seconds back on three-time winner, and Salomon team-mate Kilian Jornet.

After 42 gruelling and severely hot kilometres Tom was overhauled in the last kilometres by Kilian. It was yet another great day in the mountains for Tom, which has seen wins for the glasgow-based athlete at the 57th Three Peaks Race in Yorkshire, the Carnethy 5 race and round one of the 2011 British Fell Running Championships in Northern Ireland.

As is often the case in these situations the story of the race is best told by those taking part. Speaking after his return to the UK, Tom described what appears to have been a titanic battle against arguably the world's best off-road runner, alongside the sweltering conditions:

"Last weekend I had a shot at the Zegama race, part of the Skyrunner World Series. A race I’d heard fantastic reviews on and have wanted to do for a while. The race started off steady and there was a bunch of runners for the initial run out. The French Skyrunning legend, Corrine Favre, had given me some really good pre-race advice “the race starts after 20km!”. So I was happy to conserve energy and stick in behind, especially as it was mega hot. I concentrated on getting fluid on board at every opportunity as there were drinks stations every 5km.

The atmosphere on the course was unbelievable with Tour de France ‘style support on the climbs and spectators surrounding the runners on the climbs - deafening at times and totally inspiring!

I reached top of first main climb just behind the leading few runners and quickly took the lead on the descent and tried to open it up a bit. The lead then switched between Kilian Jornet and me until the top of the 2^nd climb with former pro cyclist Aitor Osa catching on the second big ascent. I then led to the base of 3^rd climb through the large section of pasture running and Kilian and myself opened a gap on Osa. I felt good and wanted to stride out and apply more pressure. Frustratingly I started to get cramp in both hamstrings and calves due to the fluid loss. Running was difficult and I really had to control things and prevent total seizure!

By the base of third and final big ascent Kilian powered past me and opened up a gap. I was starting to feeling pretty wrecked and felt like I was going backwards. However I was surprised to catch him again after the technical running on the final descent. I went past him but couldn’t open a lead. It’s one heck of a long last descent – over 13km – with lots of runable sections and a few small climbs. Kilian showed his strength again, passing and pulling away from me on the small climbs.

By the last 5km I was red lining and trying to prevent total leg cramp age. Blisters were developing on both feet due to the constant pounding and heat.

I finished in 3h 58m14s, just 35 sec behind Kilian. The reception at the finish was amazing – absolutely unforgettable...

Miguel Heras demonstrated his strength to gain a couple of positions in the latter race stages and storm into third position. Ricky Lightfoot (2009 champ) didn’t have his best run having only recently having returned to full training following a bad achilles injury. However he stuck at it in tough conditions when many top runners dropped out to finish in 4h 33m – much respect Ricky!

Although it is disappointing not to win, I was proud of my efforts and to run well in tough conditions and delighted to finish second. I had pushed it pretty hard in the heat and was totally caked. It was exciting to be at the sharp end of the race with Kilian Jornet – in my opinion the Worlds’ No. 1 mountain runner. Kilian showed real experience, maturity and strength over the race - he is a great and very humble champion.

This result will boost confidence for future overseas races. I’d recommend the race to UK hill runners. The course has a bit of everything with tough climbs, runable bits and technical sections. I’d love to go back, especially now I know the route – this will definitely help!

The hospitality of the Basque people and support from back home was wonderful– thank you! And of course a big thanks to Salomon for providing the opportunity to run!"

Full results can be found here.

For blog updates and more team information visit www.salomonrunning.com/uk and www.salomontrailteam.com

Tom Owens crosses the line for a fantastic Zegama debut

Tom follows Kilian on one of Zegama's brutal climbs

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Salomon Trail Team line up for 2011

Rob Hope

Ricky Lightfoot

Angela Mudge

Tom Owens

Ron Samuel

Andy Symonds

Nick Swinburn

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As always the team wishes to thanks all of its sponsors for their continued support in 2011. Salomon for the world’s best off-road running products, Suunto for helping the guys and girls time, measure and navigate their way to continued success, and Sziols for protecting their vision on the way to winning!

For further information on any aspect of the Salomon Trail Team’s athletes, products and racing activity, please contact team PR manager Matt Ward on +44(0)7515558670 or email matt.ward@cyclevox.com

Matt Ward
PR, Salomon Trail Teammatt.ward@cyclevox.com
+44(0)7515 558670www.salomontrailteam.com

Charity Running - Blind100

2011-05-29T08:20:00.000-07:00

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://www.justgiving.com/andadapt

http://www.blind100.com

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

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

First 1000th Twitter - an open letter

2011-05-22T13:10:00.000-07:00

Having just hit the eve of our first 1000^th tweet on twitter, I thought it would be cool to ask our kind followers for ideas as to what we should make the 1000^th 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 1000^th 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)

Race update from around the stores

2011-05-20T08:57:00.000-07:00

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.

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

2011-05-10T08:53:00.000-07:00

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

www.personaltrainingcheltenham.co.uk

A 30-minute session on the AlterG costs £25. £200 for 5hrs or £350 for 10hrs.

Race results from the frozen north.

2011-05-09T04:43:00.000-07:00

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.

The Need to Taper

2011-05-04T05:17:00.000-07:00

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

Up & Running Leeds Headingly

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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

Up & Running Manchester

Trail and Fell - The difference

2011-04-27T04:17:00.000-07:00

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

2011-04-20T01:38:00.000-07:00

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

2011-04-20T01:15:00.000-07:00

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

2011-04-19T06:46:00.000-07:00

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

2011-04-19T06:08:00.000-07:00

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

2011-04-19T05:20:00.000-07:00

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)

2011-04-08T06:49:00.000-07:00

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)

2011-04-08T06:42:00.000-07:00

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

2011-04-06T13:05:00.000-07:00

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.

-----------------------------------------------

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.

-----------------------------------------------

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

2011-04-05T03:00:00.000-07:00

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)

2011-04-05T01:07:00.000-07:00

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

2011-04-04T13:07:00.000-07:00

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!!

Camp Bastion Marathon - Event update

2011-03-31T06:13:00.000-07:00

Up & Running have been keeping up the support of events and charities again but this time a little further afield. South Central Asia!!

We supported the Camp Bastion Marathon organised by Extreme Energy . The event attracted 411 runners, rasied over £12,000 for the charities, and was a huge success. It was apparently mentioned in dispatches from the theatre to the UK, which is remarkable due to the communications problems and operational security, but word has got out of its success.

Here is a photo of some of the racers (slippery participants)

and a video from British Forces News (You Tube).

We are proud to sponsor Extreme Energy and the participants of their events. People who are doing a tough job in a tough climate, and are living proof that the need to run is a very strong motivator what ever the environment.

Is there a need for running socks?

2011-03-30T09:20:00.000-07:00

We often get asked in store 'should I wear a technical running sock'? When we say yes this can be occasionally look upon as a cleverly disguised 'selling ploy', but honestly it isn't.

We believe that there are 2 key things (3 if you are a woman) that you need to make your running as comfortable and pleasant as possible.

First and foremost you need a running shoe, this is essential if you are to have comfortable and stress free running. Secondly a running bra is needed if you are a lady, and thirdly a good pair of running socks is important. But why?
Technical running socks can help to prevent blisters by reducing the friction between your foot and the lining of the shoe.
Technical running socks are made from yarns that wick perspiration from the feet and keep them dry. This increases comfort but again reduces the risk of friction.
Technical running socks do not wear as quickly as non technical socks. There is nothing worse that a sock feeling like the bottom of a budgies bird cage.
Technical running socks are available in a variety of different thickness's and styles. This again helps fit your foot into the shoe. If you shoe is slightly neat or loose, this can be adjusted by the thickness of a sock.
Finally, a technical running sock complements a technical running shoe - you wouldn't put remoulds on a ferrari! Some one (a rep I believe it was) once used the phrase 'a sock is the interface between the shoe and foot - the foot shoe interface'. It may be a rough way of seeing it but he was right that the conduit to comfortable shoes and as a result comfortable running is the sock.

Below is some feedback from customers who have worn one brand of running socks (although there are many), this is what they said....

'I have run over a 1000 miles in my socks and whilst they cost more than cheaper non technical socks last ten times longer and are far more comfortable'
On the face of it the five pack supermarket socks are a lot cheaper than technical socks, but they wear out a lot quicker, do not wash well and do not offer any of the qualities of technical socks, so are really a false economy'.
'What is the point of spending seventy pound plus on a pair of good running shoes and then wearing a cheap pair of cotton socks which can cause a blister?!'

So when you are asked,'do you want any running socks?', don't think its a selling ploy we genuinely want you to enjoy your running.

Mizuno Prophecy - Don't predict the Future..... Make it

2011-03-30T02:22:00.000-07:00

Up & Running are proud to be involved with the launch of a new revolutionary shoe from Mizuno - the Prophecy. On April 2nd it will be nationally launched in 3 U&R stores (Belfast, Birmingham and Leeds Central). And on the day we will be offering not just advice and support on the shoe there will be a give away also. We have already whet your appetite with the shoe 'teaser', and we are now pleased to show you the shoe in all its glory.

So if you are looking for a neutral shoe with all the cushioning in the world and are keen to try something revolutionary then the Mizuno Wave Prophecy could be for you. Get yourself down to Belfast, Birmingham and Leeds Central and take part in the Mizuno event of the year.

1	Jack Muir	2.03
2	Antony Brockway	2.11
3	Herbert Antcliff	2.15

1	James Lund	6.08
2	Ben Speak	6.56
3	Toby Antcliff	7.03

1	Miles Blakey	10.55
2	Edward Burgess	11.03
3	Dom Ashfield	11.11

1	Jack Simpson		23.08 NEW REC
2	Shaun Chew		24.31
3	Dave Mann	40	25.06