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BECOME THE RUNNER YOU WANT TO BE...DECEMBER 2012 ISSUE 49www.runningfreemag.co.ukFREE MAGAZINEWAC KYRACESLooking for some fun,excitement and themore unusual race? P18FESTIVE SPIRITI LOVE TO RUN ONCHRISTMAS DAY, P22TALLINN MARATHONA RUN ALONG THEBALTIC COAST, P34RUNNING BLINDPARALYMPIANTIM PRENDERGAST, P42DUSK ‘TIL DAWN50 MILE CHALLENGE IN THEPEAK DISTRICT, P38DUBLIN MARATHONONE RUNNER TAKESON HIS SECONDMARATHON, P40BLADE RUNNERAN AMPUTTEE BECOMESA CHANGED MAN, P48COMPS...WIN BROOKS JACKETS AND TIGHTS WORTH £255
EditorNatalie Lucasnat@runningfreemag.co.ukAdvertisingSam Bicheno01892 704038sam@runningfreemag.co.ukArt DirectorKelly Floodkelly@runningfreemag.co.ukAccountsSam Young01892 704035info@runningfreemag.co.ukContributorsLaura Fountain, Julia Armstrong,Scott Carvey, Andy DuBois,Christine Fieldhouse, Adrian Hill,Lucy-Ann Prideaux, Alex Clarke,Traviss Wilcox, Dave Major,Jonathon Lewis, Brian Bollen,Ross Lovell, Louis Waterman-EvansPhotographyPhil Sheridan pictures fromSteve DaviesMimi Anderson pictures fromMartin PaldanMan vs Horse pictures fromChris PritchardBrooks Hellrunner pictures fromRandR PhotosPublished byStandfirst Media LimitedCalverley House55 Calverley RoadTunbridge WellsKent TN1 2TUPrinted by Williams Press Ltd© Standfirst Media Limited. All rights reserved. Reproduction inany medium without permission is strictly forbidden. Running Freeis published monthly by Standfirst Media Limited (“the publisher”)Whilst every effort is made to ensure accuracy, the publishercannot accept responsibility for losses resulting from publishingerrors howsoever caused. Views expressed by contributors toRunning Free do not necessarily reflect the views of the publisher.Letters to Running Free are assumed to be for publication unlessotherwise marked.ISSN 1758 9886THE HIGH-ENERGY MAGAZINE FOREVERYONE WHO RUNS, FREE FROMYOUR FAVOURITE RUNNING SHOPMerry Christmas to you all. I can’t believehow quickly the year has flown by and whatan fantastic year it’s been. I’ve interviewed somany inspiring Olympians and Paralympiansand runners in genereal. It’s amazing what somany people achieve, especially in the faceof adversity. Hats off to you all for tacklingand achieving such difficult challenges. Inthis issue we’ve gone a teeny bit festive -gear and gadgets (p6-7) has lots of greatideas for Christmas presents. Plus Christinetalks to six runners who all love to run on Christmas day (p22-23).One of them is running 12 <strong>marathon</strong>s in 12 days starting onDecember 12th. And then still hoping to run Christmas Day! Ourmain feature ‘Wacky Races’ (p18-20) is all about the unusual racesthat are on offer. Indeed, a friend of mine just took part in aZombie race where he thought he had got to the end with two tagsintact and therefore ready for a medal, when just before hepassed the finish line a child Zombie jumped out and stole bothhis last two tags. He shouted: ‘Oi I thought you are only meant totake one tag at a time.” And the child Zombie just growled back.Natalie Lucas, EditorBECOME THE RUNNER YOU WANT TO BE...DECEMBER 2012 ISSUE 49www.runningfreemag.co.ukWAC KYRACESLooking for some fun,excitement and themore unusual race? P18FESTIVE SPIRITI LOVE TO RUN ONCHRISTMAS DAY, P22TALLINN MARATHONA RUN ALONG THEBALTIC COAST, P34FREE MAGAZINERUNNING BLINDPARALYMPIANTIM PRENDERGAST, P42DUSK ‘TIL DAWN50 MILE CHALLENGE IN THEPEAK DISTRICT, P38DUBLIN MARATHONONE RUNNER TAKESON HIS SECONDMARATHON, P40BLADE RUNNERAN AMPUTTEE BECOMESA CHANGED MAN, P48COMPS...WIN BROOKS JACKETS AND TIGHTS WORTH £255COVER IMAGE:BROOKS HELLRUNNERWINBROOKS GLYCERIN 10 £110Go ahead, spoil your feet, slip them into theperfectly plush, incredibly balanced, Glycerin 10.WE have designed the forefoot with enhancedflexibility for an effortless toe-off in every step.An updated saddle hugs the unique shape ofyour foot, while a full length Brooks DNA midsolecustomizes cushion to your individual stride. Aluxurious ride from heel to toe, your feet will feellike a million bucks. Check out Brooks runningrange at www.brooksrunning.co.uk Enter at www.runningfreemag.co.ukwww.runningfreemag.co.uk 3
CONTENTSPg 18GEAR & GOINGS ON3 START LINEThe Ed is feeling festive6 SHOPPING LISTGreat ideas for Christmas presents8 FOOTLINESA great new campaign to make the roads safer13 READER REVIEWSTrail shoes tried and tested14 COMPETITIONSWin Brooks jacket and tight, ashmei sweatshirt,Biomechanical video analysis and 2XU calf guards16 10 REASONS TO LOVE…Clif Bar Ten Peaks ultra running challenges HALLPg 36Pg6PERFORMANCE18 WACKY RACESFor something a little bit different22 HAPPY CHRISTMASSix runners just love to run on Christmas Day!24 WOMEN ON THE RUNUltra runner Marvellous Mimi Anderson26 TOP TIPS: On training indoors29 CROSSFITThe CrossFit Tonbridge squad head to the‘Divided We Fall Games’30 NUTRITION Q&AWhat’s the best energy-rich winter vegetables?RACES32 IMAGE OF INSPIRATIONSierra Leone Marathon34 RACE THE WORLD: TALLINN MARATHONDave races seaside in Estonia36 THE JUNGFRAU MARATHONA challenging race in SwitzerlandPg4238 DUSK ‘TIL DAWNRunning 50 miles in the beautiful Peak District40 DUBLIN MARATHONA reader attempts his second <strong>marathon</strong>RUNNERS42 INTERVIEW: TIM PRENDERGASTA truly inspiring Gold Medallist Paralympian44 RUNNING INJURIES EXPLAINED& JULIA’S COLUMNGreat advice on strength and conditioning46 HEROES: YIFTER THE SHIFTERThe history of long distance runner Miruts Yifter48 PERSONAL BESTAn amputee tackles 135K on the Yorkshire Dales50 RACE LISTINGS & REPORTSStart looking at what’s on next year58 COACH CARVEYThe Coach gets proper miffed with the seasons4 www.runningfreemag.co.uk
GEAR & GADGETSTHE SILVARUNNER £159.99www.silva.seTo impress someonethis Christmas go forthis Lithium-Ionpowered head torch.It provides anastonishingly brightand continuous light.OSPREY 24/SEVENRUCKSACK £65www.ospreypacks.comThis is the perfect size andsits very comfortably onyour back. I use it foreverything not just running.ADIDASSUPERNOVALONG SLEEVE £32www.adidas.co.ukVery comfortable forrunning as gives youplenty of movement.Plus keeps you dryand looks fabulous on.GORE AIR 2.0 AS LADYJACKET £169.99www.gorerunningwear.co.ukA lovely slim cut on this gorgeousjacket. Comes with a handy mobilepocket and reflective logos.ASHMEI RUNNINGGLOVE £30www.ashmei.comSurprisingly warm.Light, comfortable &stylish. Nicely made anda good fit - especiallyfor my long fingers!ASICS GEL-NIMBUS 14 £130www.asics.co.ukThey fit extremely well and feltsecure without being too tight orrestricting. The gel cushioningmakes them very comfortable plusthey absorbed the impact.AFTERSHOKZ SPORTZ M2£69.95www.aftershokz.co.ukThey look good and feel great. Such agreat idea and perfect for road running.Sound quality is 8/10 and 9/10 foraesthetics!6 www.runningfreemag.co.uk
Super ideas for Christmas presents for yourloved ones that simply love to run.BROOKSGLYCERIN 10 £110www.brooksrunning.co.ukThese shoes balanceyour run whilstproviding superflexibility. Plus theyhug your feet perfectly.I’m sure I ran faster!GEAR AND GOINGS ONSOLEUS GPS FIT 1.0 £99www.fitbrands.co.ukYou can easily track your pace,speed, distance and calories. Notonly is it a GPS but it looks fab as afashion watch.BALEGA SOCK £10www.fitbrands.co.ukPretty socks that are notonly very comfortable butmoisture managementfibres keep your feet dry.DUCK DOWNVEST £109.99www.kathmandu.co.ukLight, warm andgreat for layering.Wind and waterresistant plus I adorethe colour. It willbring a smile onChristmas day.NEWLINE IMOTIONSHIRT £45www.fitbrands.co.ukVery soft and easy towear shirt, that has ahigh collar andthumbholes to protectfrom the cold. Great asa baselayer whenwinter really kicks in.MOVING COMFORT URBANXOVER BRA £3001903 817009Very flattering for your body, greatsupport and very comfortable. Plusit looks so fantastic you could wear itas a top, if you werebrave enough!RONHILLBASELAYER £35www.ronhill.comLightweight,breathable, quickdrying andcomfortable. Plus itfeels soft and youhave greatmovement.ODLO RUNNING HAT £17www.odlo.comA cute, bright, fun andcomfortable hat that looks greatand is a super stocking filler!www.runningfreemag.co.uk 7
GEAR AND GOINGS ONNEWSWhat’s happening inDecember9th December 2012The Mince Pie 10 Milewww.runbritain.comA 10 mile running race for all abilitiesaged 16 or over. Organised by SeafordStriders the race is a mixture of on and offroad with beautiful countryside. Allfinishers get a medal, goody bag andmince pie. Fancy dress is most certainlywelcome and half of all the proceeds goto the Sussex Cancer Fund.SAFER STREETSA recently launched campaign – GO20 is aiming to make the streets saferfor runners, walkers and cyclists by urging drivers to slow down to 20mphin built-up communities. Behind the campaign are Brake, the road safetycharity, and their partners Brain Injury Group and Specsavers.And it appears many runners are scared with 94% of runners surveyedsaying they worry about their safety when out running, with half of themcomplaining about being hit, or very nearly. And 85% saying that thetraffic is too fast on many roads in their area.Paralympic Gold medal winning runner and TV presenter Danny Crates(pictured above) and Fenella Shelton from Southampton are supportingthis campaign. Fenella was a victim of a horrendous crash when outrunning when she was just 21. “I’m supporting Road Safety Week and theGO 20 campaign to encourage drivers to think about the consequences ofspeeding, and commit to slowing down to 20 in towns to keep everyonesafe,” says Fenella. Visit www.go20.org.15th December 2012Christmas Pudding Dashwww.nice-work.org.ukRun through the grounds of AshburnhamPlace – a setting of great natural beautywith over 220 acres rich in wildlife. Therewill be Christmas puddings and otherfestive goodies on offer. Plus you’ll have aglass of warmed mulled wine waiting foryou at the finish. Come in seasonal fancydress to add to the festive atmosphere.16th December 2012Kent Christmas Crackerwww.nice-work.org.ukReturn to Fowlmead Country Park for thesixth running of this popular Festive event.Set in a lovely rural setting, this festivedash should be a cracker of an event.Expect a Christmas pudding, medal, aglass of warming mulled wine and otherfestive goodies for all finishers.NEW SEASIDEMARATHONFESTIVALDo you fancy running alongsideone of the South Coast’s mostbeautiful beaches next autumn?Well you can, as in 2013 there willbe a brand new internationalMarathon Festival in Bournemouth.The <strong>marathon</strong> will be the showstopper of the festival which runsfrom 5th to 6th October 2013,however you can also choose torun a half <strong>marathon</strong>, a 10K, a 5Kand two junior races. BournemouthPier is just one of the routehighlights. The award winningBoscombe Pier will also feature inthis new family friendly festival.Visit www.run-bmf.com27th December 2012Fullers Pub-to-Pub Charity Racewww.pjc.org.ukTraditionally held to support thePortsmouth Hospital’s Rocky Appeal. Thisyear’s Rocky Appeal is in aid of a new£3m state-of-the-art Digital KeyholeOperating Theatre at Q.A Hospital,Portsmouth. Run from the Ship & Bell andRed Lion at Horndean to the Red Lion atChalton and back. Expect an undulatingcourse of approximately 7.5 miles.DID YOU KNOW?At regular points duringthe running cycle bothfeet are off the ground.8 www.runningfreemag.co.uk
GEAR AND GOINGS ONNEWSOUTDOOR GIRLS WEEKENDMost women don’t like trail running alone in thedark. Personally I have to go with a friend andmy three dogs! However there is a solution.Alpine Oasis have launched a series of womenonly night running courses based in Marlow,Buckinghamshire for 2013 designed to givewomen the confidence to run off-road at night.The courses are set up to provide a relaxed, safeand women-only learning environment. Plus ahotel and spa stay is thrown into the mix.Achieve your personal running goals and thenget pampered! Visit www.alpine-oasis.comSanta to breakworld recordLiverpool’s Santa Dash hopes to break a Guinnessworld record with the biggest Santa Dash ever,hoping for over 13,000 Santas to take part. Allmoney raised will go to the Text Santa Appealwhere six charities will benefit from fundraisingthat will make a real difference to many peopleat Christmas time. Actresses and former‘Kittens’ Natasha Hamilton and Liz McClaronthis year will join the celebrity line up taking part in the event.Charities to benefit include Age UK, Anthony Nolan, Carers UK, Marie Curie Cancer Care,Together for Short Lives and Whizz-kidz. Natasha said: “It’s a real family fun event which isgreat for kids and we need as much support as possible.” Visit www.runliverpool.org.ukBUSY BEES BIG MONEY POTLast month, Dame Kelly Holmes received a cheque for a whopping £53,373.62from Busy Bees Nurseries. Over 136 days, across 136 nurseries, a children’sTorch Relay was held to celebrate London 2012 in conjunction with a physicalactivity called The Golden Mile - an incentive to get children exercising in afun and rewarding way as they walked, jumped, hopped, swam a total of20,836 miles. Busy Bee – a cuddly giant bee - took the torch to each nurserywhere their joint achievements were celebrated with the children and localcommunity, including mayors, VIP’s and Olympic and Paralympic athletes.Money raised during these events went to the DKH Legacy Trust – a charitywhich aims to give disadvantaged children the chance to realise their dreams.ROCK ‘N’ ROLLGet your air guitar ready and putSunday 14th April 2013 in yourdiary as the Rock ‘n’ RollEdinburgh Half Marathon returnsnext year. And they have thebacking of super running shoeand apparel company Brooks. TheRock ‘n’ Roll Marathon Series isan exciting mash up of live musicand running that sees bands andDJs performing at each mile pointalong the race route, culminatingin a festival finish line concert.10 www.runningfreemag.co.uk
Before end of Jan. Use code ‘FREE10’10% OFFBRECONBEACONS07.09.133 QUALIFYING POINTSTHELAKES29.06.132 QUALIFYING POINTS© Crown copyright (2012) Visit WalesTHE 10 HIGHEST PEAKSONE VERY TOUGH DAY!The CLIF BAR 10 PEAKS events have been designed to challenge theUK’s toughest adventurers, combining ultra distance running / hiking withsome of the UK’s most rugged and mountainous terrain. Navigation playsa major part as there are no marked trails, leaving competitors to findtheir own route between the mandatory 10 HIGHEST PEAKS. Coursesvary between 48km and 89km with up to 5600m of ascent, but each tobe completed within 24 HOURS. Discover how tough you really are.10PEAKS.COM FACEBOOK.COM/10PEAKSTWITTER.COM/10PEAKS£20 OFF!Cinetik frames withprescription inserts(offer ends 31/12/2012)Gift vouchers now also availableKeep onRunning!Complete withthree sets of tintedshields and anoptical insert –custom made toyour prescription.Frames& prescriptioninsert – only£119.95 **Price includes frames, threeinterchangeable shields and asingle vision prescription insert.Bifocal & varifocal inserts alsoavailable. Non-prescriptionsports pack £39.99.to order, or ask foradvice, call020 8686 5708or visitwww.optilabs.comIntroducing the new Cinetik Sports Pack – beautifullydesigned and a joy to use – perfect eyewear for running!Ultra-lightweight and durable frames in a sleek silver finish. Quickand easy interchangeable lens design. Supplied in a special zipped case.Adjustable anti-slip rubber bridge. 100% UV protectiveComes complete with three interchangeable tinted shields –mirrored (everyday), yellow (low light) and clear (protective shield)For prescription wearers, the sport pack will also include anoptical insert (pictured right) which we tailor-make to your individualprescription. Anti-mist and scratch coating as standardOptilabs are one of the UK’s leading prescription sports eyewearspecialists. For a wide selection of running and sports frames visitwww.optilabs.com. You can order online or call 020 8686 5708better running by definition www.optilabs.comNEWDESIGN!optilabs ltd
TRAIL SHOESFor all those runners that love to hit the trailGEAR AND GOINGS ONBROOKS ADRENALINE ASR GTX £125www.brooksrunning.co.uk They say: Get the ultimate protection from the elements on and offthe trail with the Brooks Adrenaline ASR GTX, our most versatileall-terrain shoe. Equipped with a breathable, waterproof GORE-TEXmembrane and the amazing fit of our most popular shoe. This allseason runner is always at the ready. We say: “My first pair of Brooks but not my last. Light, tough, warmand waterproof thanks to the GoreTex lining. Reassuringly grippy,good-looking enough to wear out with jeans.” Simon Lucas, LeighSAUCONY XODUS 3.0 GTX £110www.saucony.co.uk They say: The Xodus has always been a top-end off-road shoe withbags of grip, thanks to the Vibram outsole and great protection fromthe elements. However, we have now made the one improvementpossible by adding a Gore-Tex upper for full waterproofing andbreathability. We say: “The stability and grip were reassuring bothon heavy mud based trail and also in lighter, dryer conditions.Comfortable for both short and long distances they felt a great allround trail shoe.” Dave Major, MoultonINOV-8 TRAILROC £110www.trailroc.inov-8.com They say: Offering a blend of performance, cushioning andunderfoot protection, the trailroc˙ 245 is specifically designed forloose, rugged and eroded trails. Including Tri-C˙ technology, threesticky rubber compounds varying in hardness give optimal wear andmaximum grip. We say: “These shoes are so light and comfy, you hardly knowyou’re wearing them. Lots of room at the front for your toes to be free.Inov-8 get it right again!” Nick Bryant, EdenbridgeMERRELL MIX MASTER GLIDE £85www.merrell.com/uk They say: Designed to be lightweight yet protective on varyingterrains. Each product is built on a 4mm drop midsole to provide morefeel and ground control. The Mix Master Glide ensures a fast and lightexperience on the trails, allowing outdoor adventurers to go furtherquicker. We say: “I found these shoes so comfortable right from thestart, and needn’t have worried about wearing new shoes when I wentfor a run in my local woods. My feet felt cushioned, and light. Lovedthe style and colour.” Rhiannon Davies, CornwallHI-TEC V-LITE INFINITY £95www.hi-tecdirect.co.uk. They say: Ion-MaskTM hydrophobic technology has been applied toall ‘HPi’ models in the range, keeping them dryer, lighter and cleanerwhen out on the trail. Tests have proved that water uptake on shoestreated with Ion-MaskTM is reduced by nearly 90%, compared tountreated shoes. We say: “These trainers are narrower than mostbut it’s positive as they make your feet feel well supported. They lookgreat and are ideal for trail running but I do find the laces a bitfiddly.” Julie Wheatly, CardiffSALOMON XA PRO 3D ULTRA GTX £115www.salomonrunning.com They say: A superb shoe which has become one of the mostimitated on the market. Lightweight and durable, stable andprotective, it is ideal for running on rough terrain and technical trails,though it is also popular amongst mountain bikers and hikers. We say: “Great fitting comfortable waterproof trail running shoe.Lots of features to keep out rain, mud and debris and the quick lacingsystem is ideal for cold fingers. Ideal for autumn/winter/spring trailrunning.” Traviss Wilcox, Doverwww.runningfreemag.co.uk 13
GEAR AND GOINGS ONCOMPETITIONSFree goodies up for grabs – enter at www.runningfreemag.co.uk1 X BIOMECHANICAL VIDEO ANALYSIS WORTH £180At the Bespoke Performance Lab we notonly look at the way you run on aspecialised treadmill, with state-of-the-artvideo technology, but we will also assessyou to find out which parts of your bodyare strong, weak, stiff or too mobile. Bycombining the two we get a completerunners picture and can help you getfitter stronger and faster for the nextseason. You will learn how to optimiseyour running and become a moreefficient runner.Visit www.bespokeperformancelab.com Enter at www.runningfreemag.co.uk2 X BROOKS NIGHTLIFEJACKET AND INFINITITIGHT WORTH £2551 X ASHMEI MERINO SWEATSHIRT WORTH £1004 X 2XU CALF GUARDSWORTH £32 EACHB2P Sports are giving away four prizes of a pair of2XU calf guards and a £10 voucher for use on anyproducts from B2B Sports to help you to run fasterand recover better this winter. Made from highpower circular-knit compression, 2XU calf guardsprovide calf and shin support whilst you run,reduce fatigue and soreness and aid recovery.Visit www.b2psports.com Enter at www.runningfreemag.co.ukA three season mid layermerino wool stretchsweatshirt that regulatesyour body temperature tokeep you warm when it’scold, but cool when it¹swarm. It features a ninjahood, winter 3-in-1 cuff,flatlock seams, gel pocket,zipped MP3 pocket, gripperhem and reflective detail.Visit www.ashmei.com Enter at www.runningfreemag.co.ukWith high contrast coloursand strategic retroreflectivity, the BrooksNightlife collection has thecrucial features you needto help keep visible.Brooks’ run-in-the-darkgear will help you be seenin low light hours - in style!The Nightlife Jacket is theultimate in weatherprotection with 360 degreesof retro reflectivity, backventing, thumbholes in awind and water resistantpackage. This seasonBrooks have built inreflective, pulldown flapsfor added reflectivity. Theincredibly soft andsupportive Infiniti Tightdelivers warmth and highvisibility retro reflectivity.Also featuring moisturewicking fabric and aninvisible back zip moistureproof pocket. Visit www.brooksrunning.co.uk Enter at www.runningfreemag.co.ukYou can enter all of our competitions online at www.runningfreemag.co.ukIf you are a Facebook user we’d love you to like our page. Closing date is 31 December 2012There is no purchase necessary to enter these competitions. Employees of Brooks, ashmei, Bespoke Performance Lab and B2P Sports are not eligible to enter these competitions. The winners will be picked atrandom from the correct entries received by the closing date. The competition givers will contact you directly and have access to the data provided. There is no cash alternative to the prize.14 www.runningfreemag.co.uk
30thcolostrumctivenutritionVeterans run faster and stayhealthJust ask500 & 5000 ecord olderouble European champion at 70.A challenging, yet fast coursethrough some of the mostbeautiful countryside in Kentneovite.com 0800 24 25 123Sunday 24th February 201330th Anniversary racewww.runningshoes4u.co.ukDon’t miss out – race sells out every year!www.twharriers.org.ukAll of the Top Running BrandsAdidas, Asics, Brooks, INOV8, Mizuno, Skins,New Balance, Nike, Saucony, Under Armour,All profits go to charity – proud to supportthe Dame Kelly Holmes Legacy TrustTop Running Shoes & Clothing at affordable pricesOrganised by Tunbridge Wells Harriers
GEAR AND GOINGS ON10 REASONS TO LOVE...CLIF BAR 10 PEAKS1Stunning Locations – The LakeDistrict and Brecon BeaconsNational Parks create the mostdramatic backdrop for these uniqueevents. You can see the sunrise from thetop of Helvellyn, watch it set from thetop of Pen y Fan and view somespectacular scenery that “normal”people never get to see.210 Highest Peaks – The 10 highestpeaks in both areas have beenfactored into the mandatoryroutes, with all 10 having to beconquered in the 24 hour cut-off. Fewother challenges dare to set the bar thishigh.3Organisation – A professionalteam of organisers plan theseevents from a competitor’sperspective. With dedicated supportfrom a team of exceedingly friendlymarshals, you are sure to have anincredibly memorable experience.4Navigation – This is not just a testof fitness and mental strength,this is also a test of your mapreading skills. With no marked trails,you will have to find your way fromUltra distancerunning/hikingevents on some ofthe UK’s mostrugged andmountainousterrain.Peak to Peak during daylight anddarkness, regardless of weatherconditions.5Excellent Value – Pre-markedwaterproof maps, hot and coldfeed stations, 2 nights camping(Brecon Beacons event), coachtransport to the start (Lakes event),Mountain Rescue, professional first aidsupport, friendly marshals, goody bagsand winners prizes, all for £75!6Off road – As both National Parksare mainly areas of open access,these really are off road events!Apart from crossing the odd one, youwill hardly touch any proper roads.7Badgeof Honour – So many willfail to make the 24 hour time limitbut most will return fitter andstronger to try once again to obtain theself satisfaction that only completing anevent of this magnitude can provide.8Discover yourself – You arerequired to be almost entirelyself sufficient, and at times willfeel as though you are the only personon Earth. You will need to dig extremelydeep into your reserves and you willend up discovering what you are reallymade of.9Charitable support – With achallenge this tough manycompetitors feel it appropriate toseek sponsorship. Over the past 3 years10 Peaks have helped raise over£80,000 for charity and we continuallydonate to some very worthwhile causes.10Short Route option £65 – forthose not quite up to the full 10Peaks route, we offer a shorteroption that still takes in 10 mandatorypeaks but is approximately two thirds ofthe full distance.16 www.runningfreemag.co.uk
18 www.runningfreemag.co.ukWACKY RACESFancy something a bit different from your usualroad <strong>marathon</strong> or 10K? Laura Fountain reports onthe current trend of crazy races
PERFORMANCEOur first experiences ofrunning as a child didn’tinclude a training run, orbeing in a race, but aspart of a game. Whetherit was playing tag, British bulldog orjust chasing that boy you liked roundthe playground, running was somethingthat we did because it was fun.As fun and rewarding as our sportcan be, sometimes you might need totake a break from the training andcompetition of regular road races to getback to that childhood mentality ofrunning because you enjoy it. Andthere’s plenty of running events thatcan help you do exactly that.ZOMBIE SURVIVALIf you’re stuck in a training rut, zombiesare a pretty good motivator. ChristineProut took part in the ZombieEvacuation Race, a 5K obstacle courseinfested with zombies. Christine says:“I completed my first half <strong>marathon</strong> thisSeptember at the Great North Run. Ienjoyed the race but I wasn’t in a rushto do another half . When my sistersuggested we sign up for this event itseemed like a fun challenge to keep merunning, but without the pressure ofrunning a longer distance.”The aim of the race is to get to theend without losing lives - you havethree of these, which are indicated bytags that are attached to you and whichthe zombies try to steal. “It’s definitelynot the sort of event where you’re tryingto get a good time” says Christine.“Apart from all the zombies, there was alot of climbing over things or underthings and lots of logs to dodge.“The good thing about this sort ofevent is that you don’t have to be superfit to do it And I found out that I wouldn’tsurvive a zombie holocaust should oneoccur, and that I’d get used as a humanshield by my friends!”RUNNING BULLSAs far as the usual trappings of a classicfoot race go - race numbers, chiptiming, the queue for portaloos - BullsRun London is pretty much as farremoved from all these things asrunning events can get. It does,however, have a start and a finish point,but both of these are pubs and there’sfew more public houses (all with abull-related name) along the way, withthe added drama of being pursued byrunners dressed as bulls.The brainchild of James Small, Bulls RunLondon took place in August with 65runners stampeding across the capital.James says: “The most famous Runningof the Bulls takes place in Pamplona, aspart of the festival of San Fermin. We’vetaken this idea and given it a uniquelyBritish twist. “Instead of bulls, we usehardcore runners in horned helmetsand swapped the streets of Pamplonafor the pleasant greenery of London’sHampstead Heath. We’ve taken out theanimal cruelty, and tossed in a goodold-fashioned pub crawl.”SANTA DASHThere’s no better time to get back toyour childhood love of running anddressing up than at Christmas. Feelingfestive last winter, Laura Stewart signedup to run one of the many Santa Dashesthat take place all over the countryduring December. Laura took part inthe 6K run around Battersea Park whereall runners were dressed as Santa.Having competed in numerous roadraces, Laura fancied trying somethingdifferent. “It was definitely lesscompetitive than other races I’ve doneas you focus more on keeping yourwhole Santa suit on rather than gettingwww.runningfreemag.co.uk 19
PERFORMANCEa good time; only cheaters remove theirbeards! Everyone really got into the funside of the run and were taking lots ofpictures, laughing with friends, etcrather than stretching, scoffing freebananas, or checking their Garmins.”A keen runner, Laura found the SantaDash a great way to encourage friendsto get involved in the sport. “It’s a goodway to introduce races to those whothink running events are big, scary,competitive, lycra events. Last year myfriend Sharon ran her first 6K non-stopat the Santa run. She had never ranregularly before and signed up for therace as something to work towards andshe did it. They’re also great fororganising big groups to come to andgo to the pub afterwards. Who can sayno to a Santa-themed run and Sundayroast in the middle of December?”HELLRUNNERThe past couple of years have seen arise in popularity of alternative runningevents as Paul Magner of TrailPlus,which organises the Brooks HellRunnerseries has witnessed firsthand. Paulsays: “Our very first HellRunner tookplace at Longmoor Camp in Hampshirein 2004 with just over 600 runners.”“The Brooks HellRunner series nowsees events at three venues (LongmoorCamp, Delamere Forest and, for the firstFIVE RACES TO PUT THEFUN BACK IN YOURRUNNING Man Vs Horsewww.green-events.co.ukWhat started as a one-off race to settlea bet over who could run fastest overmountainous terrain - a man or a horsehas become an annual event.Race the Trainwww.racethetrain.comThis 14-mile race sees runners pitthemselves against a locomotive - andspectators get to be part of the actionby riding along on the train.Heroes Runwww.heroesrun.org.ukWho is fastest Superman or FlashGordon? Settle it for yourself in a racewhere everyone is dressed as asuperhero to raise money for charity.Night Terrorwww.nightterror.co.ukA series of nighttime runs through someof the UK’s most frightening forests- definitely not for those who are scaredof the dark.Witches Revengewww.getoutandtrain.co.ukHeld near Lancaster Castle, the site ofthe former prison where the Pendlewitches were held after their trial forwitchcraft, this 10K obstacle courseoffers a trial of a different sort.time next February, Trentham Gardensnear Stoke-on-Trent) and attracts morethan 8000 runners. Over the past fiveyears there has been an explosion oftrail runs and ‘copycat’ events. Partlybecause it is so difficult these days toput on new road races and partlybecause people are finally realisinghow much fun can be had runningoff-road and, in our case, ‘off-piste’ too.”While races with the words likeHellRunner, Terror, or Revenge mightnot appeal to everyone, for a particulartype of runner they offer a different sortof challenge.“These days people do enjoy achallenge and new ones at that,” Paulcontinues. “There is clearly hugesatisfaction from completing say, a<strong>marathon</strong>, for the first time or indeed,beating a personal best time in a race.But the TrailPlus way is to deliver amemorable running experience.“By all means spend most of yourrunning year seeking personal bests in10Ks, half and full <strong>marathon</strong>s, but for theBrooks HellRunner you can throw awayyour watch, GPS or whatever and justenjoy the natural running challengewithin a wonderful and sharedcommunal experience. Throw in music,pyrotechnics, The Bog of Doom and theDevil himself and what’s not to like?”Visit www.hellrunner.co.uk20 www.runningfreemag.co.uk
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HAPPY CHRISTMASBecky White, 22, is a fitnesstrainer and she livesin Loughborough,Leicestershire.“I have been running for more thaneight years, since doing crosscountry at school, and I got my PB inhalf <strong>marathon</strong>s – 85:51 - in theLoughborough half in March, comingfirst in women. I train every day anddo up to 70 miles a week, withoutcounting the miles I do with clients.I spend Christmas with my parentsin Lincolnshire. Because I don’t haveto cook, I can just get up and go outand do my favourite six-mile run,then go home and open presents!It’s quite a quiet area, so I don’tsee many people on my Christmasruns, but there are a lot of olderpeople, so they always assumerunners are training for the LondonMarathon.My mum always says I should havea day off, but as a fitness trainer Ifeel I should set a good example tomy clients. Besides, if I run, it means Ican eat a bit more on Christmas Day!I usually get home starving and keepasking when dinner will be ready.I use social media to say I’ve beenout for a run, so I hope I will inspirepeople to get their running shoes on.I also run on Boxing Day and I’veraced in the Cleethorpes 10K onNew Year’s Day. I absolutely loverunning in snow!” For information onBecky’s personal training visit:www.onesixeightfitness.com22 www.runningfreemag.co.ukKate Percy, 48, is author ofGo Faster Food andFuelSmart for Race Day, andshe lives in Bristol, Avon.“Our Christmas starts a few daysbefore Christmas Day when all myfamily does the Christmas Cracker, a10K race at Weston-super-Mare.Everyone dresses up and we get amince pie.On Christmas Day my husbandMark and I get up and our threechildren, aged 13, 16, and 19, opentheir main presents. Then our guestsand children join us for a four-milerun over Clifton suspension bridgeand out to Leigh Woods. There arealways people out running. Many ofthem wear Santa hats on ChristmasDay and they call out, ‘HappyChristmas!’ The weather’s usuallydull and drizzly!When we get home, we have alovely Christmas Day breakfast. I willhave made pancake mixture onChristmas Eve so we tuck into lovelyAmerican blueberry pancakes withchampagne after our run. We don’tusually have our dinner until 4pm.Then we go for a late night walk.I love cooking and Christmasdinner doesn’t stress me but it wouldbe easy to stay inside all day. That’swhy I love to get out first thing andget some air and exercise. OnBoxing Day I run with a group offriends and we always end up at thelocal dads versus lads footballmatch.” Visit www.gofasterfood.comMatt Pullen, 38, is a headgroundsman, and he livesin Cambridge,Cambridgeshire.“I’ve always run on Christmas Daybut since having children Ben, seven,and Ellie, three, it’s been more of achallenge! However, having saidthat, I do manage to get out mostChristmas Days.My wife Alison and I alternatespending Christmas with our twomums, though last year we ended upat my brother’s in Nottingham. Oneyear Alison said I didn’t need to jointhe family at church so I went outrunning at 8am. The service waslater than I thought so I ended upgetting a 14-mile run in. It wasfantastic - cold but scenic.I love running on Christmas Daybecause I can go back and devour asmuch food as I can without feelingany guilt!This year I have set myself aproper Christmas target – I amrunning 12 <strong>marathon</strong>s in 12 daysstarting on December 12 in NorthYorkshire. A team of us are headingfrom York to Cambridge, then over toMaidenhead and Windsor beforefinishing in London on December 23.We’re raising funds for HOPEHIV, acharity for children affected by HIV.I’ll be very impressed with myselfif I get my running shoes back ontwo days later for a Christmas Dayrun!” Visit www.justgiving.com/the12in12mattpullen
Christine Fieldhouse talks to sixrunners who run on Christmas DayPERFORMANCEClaire Thompson, 33, isowner of a handbag businessClara Monroe, and she livesin Chiswick, west London.“In the three years I’ve been with mypartner Jon, we’ve always goneabroad for Christmas. We don’t havechildren and we both have our ownbusinesses so it’s a good time to geta three-week holiday.Our first Christmas abroad wasspent in Mexico – we went to staywith friends and I ran 12K in MexicoCity on Christmas Day, havingcelebrated Christmas on ChristmasEve, as is the Mexican tradition. Thefollowing year we were in Tanzaniaand that was a smaller run because itwas just around the compound.This year will be our thirdChristmas abroad and we’re goingto travel round Argentina and Chile.On Christmas Day we’ll be in one ofthe national parks so I’ll definitelyhave my running shoes with me.I love exploring places by runningand I especially love running on thebeach. Running helps me connectwith a place – I feel as if I’ve reallygot to know a city if I’ve been on agood run round it.Some years it’s been tough whenI’ve thought about my parents andfamily at home but we meet up at myparents’ home in Yorkshire beforeChristmas and have a celebration. Ilove my Christmas travels – I’malready thinking of New Zealand fornext Christmas!”Rachel Chinnery, 47, is apart-time science teacher,from Hexham,Northumberland.“I have four children – three girlsaged 18, 16 and 13, and a 10 year-oldson, so Christmas is a busytime for us. The children are toldthey must not get up early onChristmas Day, then after breakfastmy husband Patrick and two of thegirls go off to church where they’rein a folk band.I stay behind and start the dinner– we usually have a chicken andsome lamb – and while that’scooking, I disappear with my dogs, ablack Labrador called Jasper and aBorder Terrier called Arthur. Wepark about four miles from home, upon the fells above Allendale, andthen we run a 12-mile circuit whichtakes me about two hours.I always feel so much better for myrun. If I didn’t do it, I’d have to leavethe family at night and run roundHexham. Being in the house all daydrives me mad – it’s like enforcedcaptivity!I never see anyone out on the Fellson Christmas Day, yet I feelincredibly safe and I see somewonderful wildlife. On Boxing Day Imeet up with the Tynedale Harriersand we do a run.I don’t run every day now – I runfour in seven to avoid injury – but myChristmas Day run is definitely goodfor my sanity!”Martine Verweij, 38, isdirector of Kids Run Free andRace Ways, and she lives inAlcester, Warwickshire.“I have been running for 20 years. Inever used to compete but now Icompete in triathlons and cyclocross.My greatest achievement wascoming second in my age group inthe Iron Man in Germany in 2004.I don’t run every day – I run twicea week for about 45 minutes eachtime and I cover 10Ks. I also cycle toand from work three or four times aweek – that’s a 36-mile round trip.I think there’s nothing nicer than arun on Christmas Day. We usuallyspend two or three weeks overChristmas with my parents in Erp, inthe south of the Netherlands. Weleave the UK after the ChristmasCracker race in Moreton Morrell –this year it’s on December 8.After breakfast on Christmas Day Irun about 14Ks with my husbandBrian. Our son Jefferson, four, andour daughter Marijke three, come ontheir bikes!I always feel so much fitter forrunning at Christmas and it means Idon’t feel like a blob after all thatfood! I don’t like feeling as if I’veeaten far too much. We go out in allweathers – it snowed last year. Wedon’t wear festive hats, just verywarm clothes. When we get home,we shower and then chill in front ofan open fire before opening ourpresents!” Visit www.raceways.euwww.runningfreemag.co.uk 23
Product of the month Product of the month Product of the monthPERFORMANCEMARVELLOUS MIMIHaving suffered from anorexia for 15 years, Mimi Andersonfound a passion in long distance runningMimi Anderson has runmany ultras. She has threeWorld Guinness Records,her latest being the fastestcrossing of Ireland on foot, over threedays and 15 hours 36 minutes (to beverified). Plus JOGLE (John O’Groats toLands End) which was 840 miles in 12days 15 hours 46 minutes and lastly thefurthest distance covered on a treadmillin seven days by a female – 403.81miles (this has since been broken). Andwhat’s amazing is Mimi achieved thisafter suffering anorexia for 15 years.FAMILY MATTERSSo how did someone as adventurous asMimi get anorexia? At 14 she gotbullied, which in turn meant she losther self-confidence and eating becamethe only thing she had control of. Mimiis 5ft 6 and at her lowest her weightplummeted to under six stone. Herfamily tried to help but Mimi couldn’tget better until she was willing to helpherself. Even with anorexia Mimi stillmanaged to find the right man and herfuture husband turned up in a friend’scar one day. Her friend was giving hima lift and Mimi didn’t realise she hadjust met the father of her future threechildren. Now they also have twograndsons. “I was very lucky to getpregnant as I hadn’t had a period fornearly four years,” says Mimi. “Once Igot pregnant with Emma I startedswimming and going to the gym.” Mimididn’t want her kids to see her gothrough the cycle of anorexia andeventually got help by going to anout-patients clinic for eating disorders.She is now healthy but admits it nevertotally goes away.In 1999 at the age of 36 Mimi decidedshe wanted to change the shape of herlegs, a friend suggested she take uprunning, so that’s exactly what she did.She started slowly by alternating walkingand running on a treadmill. When shecompleted a mile without stopping shejumped in the air with a whoop.COMICAL TRIOMimi saw an article on the Marathondes Sables, which is a 250K selfsufficiencystaged race over seven daysin the Sahara Desert. Most peoplewould surely think this is quite a stepup from a half <strong>marathon</strong>. Not Mimi! Sheentered the race as a team of three andfinished winning the prize for the teamwith the best sense of humour. The racewasn’t simple as Mimi picked up a bugand became very ill: “I had to have fivebags of IV drip on the 3rd day andanother five after I finished the race.”Over the next ten years Mimicontinued to run and took part inaround 40 ultra races, some of whichinclude the Himalayan 100 (100 milesover five days), the Libyan Challenge(120 miles over four days), the KalahariExtreme Marathon (250K over sevendays), the 6633 Extreme Ultra Marathon(352 miles non-stop in the Arctic) Backto Back Comrades and DoubleBadwater, Spartathlon (153 milesnon-top) Viking Way Ultra (147 milesnon-stop) amongst others. This yearMimi took part in the Jungle Ultraand finished fourth overall and tookthe crown of first lady finishing the 235Kover six days in 32 hours49 minutes.TRIUMPH OVER ADVERSITY“Sometimes I hallucinate when I’mvery tired. In the arctic I saw anelephant! Signposts often turn intopeople, trees become monkeys andpebbles become jewels. But I also seereal things; beautiful birds andbutterflies mostly in the jungles.” Mimicalls herself Marvellous Mimi (becauseshe says Marvellous a lot!) and you cansee why. Plus she has raised lots ofmoney for charity over the years - shedeserves the title. But she’s also a wife,a mum and a grandma who likes towalk her dogs, entertain, see friends.And age certainly isn’t holding herback, next year Mimi turns 51 and sheplans to celebrate by taking part in allfour of the Beyond the Ultimate races. Ifshe gets through the ballot, she willattempt to run the Grand Union Canaltwice. Mimi will actually run there fromLondon, which is 145 miles and thenrun the race, which is also 145 miles.Go Mimi you really are marvellous!GREATSUPPORTMoving Comfort’s Jubralee bra givessuperb support, whilst being verycomfortable and flattering. Love thebright pink and it provides great shape.It made my run even more enjoyable.£37 for stockists call 01903 81700924 www.runningfreemag.co.uk
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onTraining indoorsPERFORMANCE1Winter has well and truly arrived and for many the thought of donning morelayers than an Eskimo to go for run is not particularly appealing. Working outin the warmth of a gym can seem like a much more enticing option. Followthese top tips to maximise the training benefit when training indoors.Become friends with thetreadmillNow let’s be honest, for most of usspending an hour on the treadmill hasabout the same appeal as having rootcanal. Yes it’s running but not as weknow it. However if you want to avoidrunning in the cold and wet and stillcontinue to run then you don’t havemany options. To reduce the monotonyof running on the treadmill use it toperform interval training sessions.Short periods of work followed byperiods of recovery are a great way toimprove your speed and fitness. Thisform of training is less monotonous asyou are only focussing on the end of theinterval rather than the end of the run.Try 5 lots of 3 minutes hard followed bythree minutes easy to get you going.2Crank up the inclineYou may not include regular hilltraining sessions in your normaloutdoor running routine but oneadvantage of the treadmill is you canselect whatever distance and incline ofa hill you desire. Hill training is greatfor developing leg strength and powerand to increase your top end aerobicfitness. Steeper isn’t necessarily betterthough. You will get a greatcardiovascular workout running upvery steep hills but it uses a differentrunning technique. Mix up both thespeeds and the incline in an intervalsession for greatest benefit.3Cross TrainWhilst we love to run there isbenefit in taking a month offrunning each year and doing somedifferent activities. It gives your body achance to recover from any littleniggles and by doing some other formof activity you maintain some form offitness. Most gyms will have a range ofmachines such as cross trainers,steppers, bikes and rowers that willgive you a great cardiovascular workoutwithout stressing your legs the sameway as running does.4BuildStrengthIf you have always been meaningto incorporate some strengthtraining into your routine this is the timeto do it. A good strength trainingroutine can have a big impact on yourrunning. Even once a week is enough tomake a difference. Use running specificexercises like squats, lunges and stepups rather than machine basedexercises as these will have greatercarry over strength into your running.5IncreaseFlexibilityFlexibility is something many ofus ignore so when the weathertakes a turn for the worse spend sometime to focus on stretching out thosetight muscles. Dynamic stretching is farbetter than static stretching so ask atrainer to show you some runningspecific ones. Yoga is another activitythat may help your running. If you reallywant to warm up try Bikram yoga whichis performed in 37 degree heat!6 SkipSkipping is great for developingthe elastic properties in yourtendons. The more you take advantageof this elastic recoil when you run themore economical and efficient yourrunning style becomes. Spend 5-10minutes two or three days a weekskipping and you should notice adifference in the spring in your stepwhen you run. Just be careful to easeinto it as it does place a high load onyour calves and Achilles’ tendon.7Variety is the spice of lifeUltra<strong>marathon</strong> Man DeanKarnazes credits his crosstraining as the reason he is neverinjured. Cross training doesn’t justmean some other aerobic activity. If youdon’t have any races looming it mightbe beneficial to substitute an outdoorrun with something completelydifferent indoors. Whether it be a bodybalance class, yoga, a pump class, oreven something like Zumba, gettingyour body moving in different ways canhelp your running.8 MeditateI know you are wondering howsitting still for 30 minutes canpossibly help your running but beingstrong mentally is of great benefitduring a race. The more you can focuson the job at hand and not be distractedby the crowd, scenery or pain yourbody is feeling the better your result.Meditation teaches you to focus yourthoughts on one thing and not becomeattached to other random thoughts thatarise. This makes it an excellent methodof training your mind to stay focussedduring both racing and training.Incorporating some regular meditationcan help you develop the Zen like focusthat elite athletes have when racing.This focus allows them to ignoreanything that isn’t helping theirperformance.ANDY DUBOISpersonal trainer and exercise coach. www.andydubois.blogspot.com, andydubois@hotmail.co.uk.26 www.runningfreemag.co.uk
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DIVIDED WE FALLThe CrossFit Tonbridge Squad head to the UK’sbiggest competition. Alex Clarke reportsTHE SQUAD: Alex Clarke, Rick Taylor, Juliet Taylor,Steve Edwards, Chris Dear and little Leah PippardThe ‘Divided We Fall Games’ isthe largest team competitionin the UK with everyCrossFit team in the countryentering. Even though we knew wewould struggle to keep up with thelikes of Bath & Central London, wewere still hoping for a goodperformance, especially after I wasplaced the highest UK male athleteearlier this year in the CrossFitGames and Juliet and Leah achieved1st and 3rd place finishes in a recentcompetition in Hampshire. Event 1involved 8 min AMRAP(as many reps as possible) of 1Burpee followed by 2 Pistols, wescored well with 83 reps but it wasBath who got off to an early lead.Event 2 was a tough one -1000m row,50 thrusters 20kg, 30 pull ups inteams of two.Once one memberfinishes the row the other can start.Chris flew through the WOD andfinished his section very quickly.Leah had an outstandingperformance especially since shehad just come back from a 3-weekhoneymoon. In event 3 I was workingin a pair with Chris. We had 2minutes to achieve maximumshoulder to over head with 70kg.Weknew that not many teams couldmatch our shoulder strength and wewere right scoring 66 reps and a 3rdplace finish. We then had 2 miniutesto achieve maximum weighted pullsup with 20kg on a belt. And finally 1minute to achieve maximum ballthrows and catch. We worked hardand pushed our placing up therankings. Event 4 would be the finalone of the day and with only the top50 teams of 108 going through thepressure was on. Jules and Stevestepped up and with a phenomenalperformance from Steve we werecomfortably through. Event 1 fromday 2 was a monster of a workout and30 teams would be cut. We decidedto make a team plan and play to ourindividual strengths.Myself and Chris would do all ofthe hang snatches leaving the girlsfresh to fly through the toes to bar.This plan worked as we were still oneof the first teams to finish thesnatches. Juliet and Leah left them fordead on the toes to bar. We quicklyworked through the shuttle sprintsand we were onto round 2. We kept agood pace and ensured our place inthe top 20. Rick and Leah were upnext to take on the bear complex.Rick had been carrying a back injuryall week and was by far one of thesmaller competitors, but he hadgreat technique and strength. Heeasily cleared the 93kg bar but a misjudgement meant he did not pass the98kg bar. Leah was also one of thesmallest women in the event and stillpowered through to get a new PB.Our score placed us in 20th place,which would be our final placing.This was a great placing for us andwe had finished in the top 5 teamsfrom London and the South East. Bathfinished first with Central Londoncoming in second and Thames 3rd.Follow us on Twitter and Facebookwww.crossfittonbridge.co.ukThe HealthyRUNNEREvery monthRunning Free recommends the latestproducts to make you the healthiestrunner you can be.With Christmas nearly here, the lastthing you want is to fall ill, spoil all thefun and not be able to run.BIOCARE VITAMIN C 1000This supplement providesvitamin C and magnesiumwith antioxidants in theform of bioflavonoidsbilberry and grapeseedextract.£7.90 for 30 tabletswww.biocare.co.ukRF SAYS:Had a cold coming on whenI started taking these, but it didn’tmaterialise into anything. They are quitebig to swallow though.PUKKA HERBS CHYWANAPRASHA tasty, traditional Indian Ayurvedicrecipe of fruit, spices, herbs and honey.A pure and natural nutritional tonic thatis used to enhance the vitality of yourimmune system. Packed fullof nourishing herbs, blendedwith jaggery, honey andghee, and rich inantioxidants and vitamin C.£8.95 a jar or £44.75 for apack of six.www.pukkaherbs.comRF SAYS:I have found myself having toshare this with my kids as they love it dissolvedin warm milk.VITABIOTICS IMMUNACEEXTRA PROTECTIONA supplement designed to helpmaintain resistance to infection andoptimal cell defence. It contains a rangeof 28 nutrients together with naturallycopene (which helps maintain astrong immune system), l-carnitine(supplies energy to immune cells) andresveratrol (helps defend cells againstfree radical damage), £10.95 for amonth’s supply and is available fromBoots and online at www.immunace.comRF SAYS: Not only did I feel that I washelping my immune system – I felt I hadmore energy too!PERFORMANCEwww.runningfreemag.co.uk 29
NUTRITIONPERFORMANCELucy-Ann Prideaux is the founder of Simply Nutrition, a healthand performance consultancy offering nutrition assessmentsand coaching options for athletes and non-athletes alikeQI am really sluggish in the mornings, and althoughI’d love to get a run done before work, I just can’tseem to get going, or get motivated! Any good tips?Whenever someone complains of feeling sluggish in the mornings,I would always look to see what he or she is eating in the evenings,as well as ensuring they’re getting enough quality sleep. Eatinglarge meals late at night is a common cause of feeling sluggish, sotry eating a small snack around 5pm and a smaller dinner. Toomuch sugar in the diet can also cause significant highs and lowsin energy. I would also want to ask the following questions: “Areyou over-training” and “Could your diet improve overall?” A nondietarytip to wake up more easily in the early (often dark)mornings is to flood your room with light as soon as you wake up.When the retina sees light, it signals the pineal gland to stopproducing melatonin, the hormone that promotes sleep. Then openthe window and breathe in some fresh air.QI’m always reading about probiotics, andunderstand they can help athletes/runnerswith their immunity. However supplements are soexpensive - can we get enough probiotic supportvia food and diet?It’s true… probiotics (i.e. beneficial gut bacteria) are vital foroverall health and immune function. It’s known that 70-80% ofour immune system lies within, and along, the GI tract, in theform of immune tissue, and trillions of bacteria – some neutraland some harmful, so balancing beneficial microbial flora in thegut is the key to good health. In order to re-balance, correct adeficiency, or simply optimise our natural gut flora, many peoplenowadays look first to supplements. Whilst probiotic supplementsare very useful, effective, and often necessary in many cases, letus not overlook the power of foods to fill this role. The followingfoods all contain naturally present probiotics, andare worthy foods to include in the diet daily...“live” yoghurt, kefir or buttermilk, miso soupand miso paste, tempeh (a fermented grainmade from soy beans), and pickledvegetables such as sauerkraut (pickledcabbage). Kimchi is the Asian form ofsauerkraut, and one of the best probiotic foodsyou can eat. Look for Kimchi in specialistAsian supermarkets or delis.30 www.runningfreemag.co.ukQWhat are the bestenergy-rich wintervegetables for running? Idon’t seem to want fruitand salads that much.During the colder months wenaturally look to replace thelighter water-rich vegetables ofsummer with the denser rootvegetables of autumn andwinter. Look out for beets,turnips, squash, parsnip andswede – all of which are great“energy” foods for running,and contribute very effectivelyto the carbohydrate content of a runner’s diet. All the brassica familyof veg are excellent too to boost levels of B vitamins, so stock up withbroccoli, cauliflower and cabbage, and don’t forget everyone’sfavourite - sprouts! Purple aubergines will complete the colourspectrum of your diet, which is always a good sign of healthy eating.Personally, I eat a lot of squash in the autumn and winter. Aside fromthe fact that they taste delicious, you can use them in so many ways.The flavour and texture also changes depending on the squash youselect, and of course how you cook it, but all are energy-dense andnutrient-rich. You can steam, roast or bake, stir-fry, slow-cook insoups, or even grate raw squash with other veggies to make awinter-style salad.REGISTERED NUTRITIONIST, LUCY-ANN PRIDEAUX, WWW.SIMPLY-NUTRITION.CO.UK
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RACESSIERRA LEONE MARATHON26th May 2013Full Marathon, Half Marathon and 5KRaising essential funds for Street Child Charitywww.sierraleone<strong>marathon</strong>.comwww.runningfreemag.co.uk 33
TALLINN MARATHONESTONIADave Major takes his wife for aninteresting run beside the seaWhen you first startrunning <strong>marathon</strong>sabroad most runnerslook to tick off the bigcapital cities such as Paris, Berlin orAmsterdam. If you want somethingdifferent but without the need for a visaor inoculations that’s not too far awaythink Tallinn. It’s situated in the BalticState of Estonia and neighbours Latviaand Russia. And it’s very well known for‘Stag’ weekends!Stag do centralIn fact, as we board our flight fromLondon direct to Tallinn, the first groupof Stags, twenty strong and very lively,became apparent. All were wellbehaved but clearly just warming upand they were anxious for the barservice to commence on the three hourplus flight.For the next two hours, the flight crewcontinually served beers, then whenthese ran out spirits and finally wineuntil all alcohol stocks were exhausted.With last orders in the sky being calledand another round waiting to bepurchased, a cry of disappointment washeard coupled with a cheer of approval,as the flight crew announced that: “Thebar has been drunk dry!”On landing, the partygoers and therest of the passengers soon migratedthrough the compact but modernterminal and within 10 minutes our taxihad us at our hotel. Situated in the oldtown, the hotels are typically moreexpensive than the city centre ofTallinn, though in comparison to othercapital cities, still very good value.A short walk from our hotel and we arein the main square. Tallinn main squareis very similar to Bruges with pavementcafés and restaurants around theperimeter. Behind the square standingtall is St Olav’s Church, which was oncethe tallest building in the world.Despite these being the peak touristareas with no doubt inflated prices themenus still look reasonably priced.With the euro now the official currencyin Estonia there are no awkwardcalculations to be made either.Formalities sortedSaturday we head for Freedom Squarefor the race registration. The expotakes over this main area, whichtomorrow will be the finish line.Registration is quick and easy and withno need to walk around stands to exit,we soon complete the formalities. Alarge marquee was situated adjacentselling everything a runner may needif required.So with race number in hand all thatis left is to locate the start line, whichis only a few hundred metres away.Tomorrow despite a 0900 start, thanksto our hotel proximity we have noneed to take baggage and literallycan leave for the start line about 10minutes before.The rest of the day is spentsightseeing around the Old Town andbumping into the odd hung-over butwell-behaved ‘staggie’s’. Numbers inthe main tourist areas are swelledsignificantly during the day by cruiseships stopping off as part of aScandinavian or Baltic tour. Despite thecrowds, Tallinn has restaurants galoreand any concerns about eating thenight before the race is eliminated. Thefood available is typically varied, asyou would expect. With meat being afundamental part of the Estonian diet,34 www.runningfreemag.co.uk
it’s not surprising a lot of restaurantsoffer a medieval banquet typeexperience but if that’s not your thing,table cloths and fine wines were only afew doors away.Beside the seaRace day and the weather is dry butchilly. The hotel, which has quite anumber of runners resident, had put onan early breakfast for us. We leave it aslate as possible to walk to the start linechanged and ready to run.Linda (my wife) and I have decidedto run this <strong>marathon</strong> together. We lineup at the start but of the 17,000registered runners approximately only1,500 are attempting the full distance.We head out of the old town, throughthe new town and along the Baltic coast.The course is a typical seaside routewith long wide and straight roads linedwith enthusiastic marshals and drinkstations. Along the route the odd bandblast some instantly recognisablewestern songs to take your mind off themiles. With the Baltic Sea wind in ourfaces it’s a minor relief that after sixmiles we turn back. Now with the windfrom behind you follow a similar routeback to the city centre but this timethrough the parks. Heading back intothe old town, you are treated to a minitour of the old cobbled streets with theonly downside being the cobbles.Within another mile you have literallyrun the old city walls and come backthrough the start line, which is nowpacked with half <strong>marathon</strong> runners.Acting like an unknowing hare, weAlong the route the odd band blast someinstantly recognisable westerns songs totake your mind off the miles.commence our second lap and willsoon be overtaken by these freshleggedrunners.Never too old to runA little over 23K, we are still in range tohear the crowd cheer and theannouncer welcomes the winner overthe line. The Kenyan made light workoff the Baltic wind and finished in a littleover 2:15. A few kilometres later theleading half runner rushes past us andbegins what now will become aprocession of runners overtaking usuntil we almost finish. Instead of thatfeeling where you are going backwardsor feeling more and more isolated as arunner, it is quite refreshing to be afterthree hours surrounded by a pack ofrunners, which eventually level out tobe your same pace. One of those in ourgroup and 79 years young wasexpecting to finish in around six hours.Rather than be on his own at the back ofthe field he was soon joined by the 10Krunners who set-off on a shortenedversion of the coastal route. With a timelimit of seven hours, the event caters forthe slowest runners and walkers and forremarkable 79 year olds, irrespective oftheir chosen distance.We finish well under five hours butthe vast majority of runners are still outthere on the course so we migratethrough the finishing funnels with ease.Upon completion we receive a medaldepicting the old town that we have ranthrough plus a technical top. Food anddrink is thrust into our hands along witha space blanket to keep you warm. Themedal is one that I personally likeespecially when you have travelled far.This is a well-organised event anddespite Estonia being a small country,lots of representation from thesurrounding countries makes this feel atruly international event.The Tallinn Marathon is nextscheduled to be held on a Sunday 8thSeptember 2013.The ‘Travel Club’ is hosted byMadeyarun.com and provides itsmembers with a variety of not for profittours throughout the year. Membershipis by annual subscription.
THEJUNGFRAUMARATHONBrian Bollen attempts a cutback on alcohol to take ona serious yet beautiful raceIf I can complete the JungfrauMarathon in one piece, surely justabout anyone can. As a Scot who isalso an active working journalist, Irepresent two serious alcohol-relatedstereotypes for the price of one.Despite my best intentions to cut backmy intake from the start of February lastyear through to race day on September8, I never quite managed it.GETTING READYThere is more than one way to preparefor a <strong>marathon</strong>, especially one asgruelling as this that finishes in theshade of that infamous mountain, theEiger. Some people turn to racedirector Richi Umberg (richi.thecoach@bluewin.ch), the Swissformer <strong>marathon</strong> record holder.Richi’s most fervent acolytes swearby his advice, delivered one-to-one inthe form of customised trainingprogrammes in weekend groups heldin the Swiss Alpine town of Wengen.The latter feature outdoor exerciseroutines, which are an eye-opener foranyone more accustomed to verytraditional lung-busting British-styletraining. They also include practiceruns over different sections of thecourse, with blood and other tests takenat both the start and finish. Also on theagenda are detailed lectures onlifestyle and other matters, but as theseare delivered in German only, they willnot be suitable for everyone.That is how any sensible person whois serious about completing the race ingood condition will approach it. Havingexperienced some of Richi’s methodsfirst-hand, I can vouch for them.NOT IN THE BEST FORMA few years ago, whilst on the camp, as Ibegan to run out of steam at the 15Kmark in the Saturday morning 20K run,my running partner Peter Streit smiled,took another swig of the made-to-measurespecial drink Richi had prescribed, anddisappeared up the mountain. Bycontrast, my legs simply emptied. It wasa triumph to remain vertical.But then, I had been up until one inthe morning, drinking wine andsmoking cigars. Not the bestpreparation. And I had no specialdrinks in a custom-made utility belt.I learnt valuable lessons from thatexperience, and knew more or lessexactly what I had to do. Live like amonk, and train like a demon, heedingthe counsel of my cousin Stephen, amajor in the British Army. “It isimpossible to be over-prepared for a<strong>marathon</strong>,” he says.HELP FROM FAMILY AND FRIENDSI’m afraid, however, that I failed in thefirst goal. I just about managed throughLent, but then my resolve caved in. Myabstinence was limited to going to bedearly stone cold sober the night beforethe race. I did, however, succeed withthe second goal. With the help of mywife Margaret and our running partnerMichael Cassidy, I ramped up thelength of my regular Saturday morninglong run from 10 to 20 miles with aboutfour weeks left before race day.I knew it would take me comfortablyfrom the start in Interlaken to beyondthe point at which the event turns froma fairly conventional race on a mostlyflat course, with occasional long climbs,into a forced march up terrain that includesa series of prolonged fierce gradients.A FAST STARTI rehearsed the race in my mindcountless times. The only part of thecourse I didn’t know was the first 10K.The rest of it, I had either run or walkedin advance. I set myself targets for arace time (six hours 30 minutes) andworked back from that to targets forindividual sections.I reached the 10K mark 18 minutesearly, in 62 minutes, knowing full well Ihad started too fast, and so forcedmyself to slow down. I reached the 25Kmark, in Lauterbrunnen, clearlyslowing, but still 35 minutes ahead.From that point it becomes all butimpossible for anyone other than theelite runners to run, because of thegradients, and the Eiger Gletscher, athree-kilometre stretch towards thevery end, which is unusually steep,narrow and awkward under foot.Everyone other than the elite isforced to hike. I crossed the finish line,in the shadow of the Eiger, in six hours,31 minutes and 16 seconds. “You’relate,” said my wife.Anyone looking for a challengeshould consider this magnificentlyscenic race. Richi Umberg can beemailed at richi.thecoach@bluewin.ch.Or visit www.jungfrau-<strong>marathon</strong>.ch36 www.runningfreemag.co.uk
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DUSK ‘TIL DAWNRoss Lovell runs 50 miles in a challenging race in the Peak DistrictArace from Dusk ‘til Dawn - intheory it sounds simple - startrunning at sunset and finishbefore sunrise. Add to themix that the event is in the Peak District,with 9000ft of ascent, is 50 miles andrunners must carry a selection ofmandatory equipment and this starts tolook like a formidable challenge. Wewould be given a thread of assistancethanks to the end of British SummerTime – the changing of the clocksdonating an hour to the cut-off.BAD CONDITIONSI’d studied the weather from 10 daysout, and typically winter was wastinglittle time in stepping in as summerofficially departed. As road saltprovisions hit the headlines and theevent drew nearer, so the meteorologistsseemed to agree – Saturday nightwould not be good for running.Still, following a thorough andexcellent race briefing, as we stood onthe start line there was an air ofoptimism about the conditions. The skywas clear, the wind was light with aslight chill and the moon almost full.At precisely 17:42 (sunset) we weresent on our way, initially without theneed for a headtorch. A short tarmacsection led us to the steady climb up awet and slippery track to the summit ofLosehill. The views from the top of theclimb, which forms the spur of anexposed ridge, were exceptional. Thesky blending seamlessly from lightpinks, through a spectrum of blues toblack, hills silhouetted, and below usvillages and towns began to light up.MIND THE COW PATSSoon we were dropping back intoCastleton and after a small stumble andone giant cowpat, the headtorchbecame a necessity. The long climbthrough Cave Dale further fragmentedthe field, and at times I couldsee no other runners, whichwas surprising so early inthe race and was not helpingmy plan of ‘tagging along’with course-savvy locals.We were running alongthe Limestone Way, whichmade navigation easy, butmeant I was able to focuson rumblings of discontentin my stomach. At ninemiles we reached thewell-stocked supportvehicle of Checkpoint 1.Uncharacteristically I didn’t feel likeeating, and shortly after continuing wasforced to hop a stonewall and take anemergency moment in a field. Feelinglike this so early on in a long race is notgood – this would be a fight to thefinish. I slipped down the field a bit, buttried to maintain a comfortable pace.In spite of one particularly steepclimb (assisted by handrail andencouraging signage) the terrain wasrelatively forgiving and conducive tomaking good time, such that, by thetime we’d necked a bowl of ricepudding and stepped out ofCheckpoint 2, our gap over The GrimSweeper was over an hour.HEAD DOWN AND KEEP GOINGThen the wind began to pick up, themoon became hazy then disappeared,and fine grains of ice started reflectingin our torchlight. At Checkpoint 3 (30miles) I put on waterproof gloves andrunning trousers and within minutes therain was lashing across us. Properstinging rain, mixed with sleet and ice.Exposed skin went numb and my nosebegan running uncontrollably. Runningnorth from Shining Tor was a gritty,head-down experience and for a fewmiles we had little respite from theelements. The cold and wet wereparticularly penetrating, and Iwas thankful for appropriate kit.Some slippery off-camber fields –long grass saturating our trainers –followed by country lanes, brought usto the chipper marshals and relief ofCheckpoint 4 (40 miles), and it wasn’tlong before we were squelching alongthe Pennine Bridleway.SPRINT FINISHThe weather was now hideous.Headtorches reflecting off the fog andrain reduced visibility to the immediatesteps in front. At the final marshal pointwe had a choice – take the low route tothe finish along the road; or, continueup into the weather and complete theoriginal course over the final climb.With just 4 miles left, it was an easydecision to face the hardships of theweather for just a little longer.Mam Tor is the most exposed sectionof the course. As we climbed onto theridge the wind buffeted us around andit felt like the rain was being blown upfrom underneath. Time on high groundwas mercifully short, and after findingthe final token drop at Hollins Cross weheaded off the hills, via a particularlyslippery descent, for a sprint to thefinish, which we reached just 7 minutesbefore sunrise.38 www.runningfreemag.co.uk
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SECOND TIMEAROUND“The friendly <strong>marathon</strong>,” theycall it. Well, it doesn’t lookthat way to me, as I sit in theExpo hall listening to the racedirector tell of HeartbreakHill, still trying to regain thefeeling in my fingers from thewait queuing outside in thelate-October chill.EXPECTATIONS SETI ran my first <strong>marathon</strong> earlier this year,in April. Three friends and I travelledover to Paris to run in what would bethe first <strong>marathon</strong> for all of us. Theanxiety and thrill of what was ahead ofus, the depths to which we would bestretched and the event of being in ittogether made picking up our racenumbers the day before at the Expo areally enjoyable experience. This timeit feels a bit more clinical. I now have atime to beat, expectations to be metand less of the raw, initial buzz to getme through. In Paris it was mild all thetime; the conditions seemed perfect.Here in Dublin it’s suddenly becomebitterly cold out and rain was forecast.Maybe it’s just the nerves that aregetting to me, but for some reason I feelunder pressure.Expos can be intense. Getting somefresh air and going for a light 20-minuterun around Dublin Bay puts me back infocus. The Bay is stunning, with the 5Klong Great South Wall jutting out anddominating the coastline. It was theworld’s longest sea wall at the time ofits construction and it still holds its ownLouis Waterman-Evans reportson the Dublin Marathontoday. A run along it, fresh sea breezefilling the lungs, is just what I neededto put myself at ease.FINDING CLARITYDays pass quickly when you’re in aforeign place and Dublin is noexception to that. The day before the<strong>marathon</strong> is all about doing otherthings, trying not to dwell on the featyou are about to undertake. And eating.Lots of eating. I spend the Sundaystrolling about, eating whenever I canand generally just taking it very easy.Try as I may, though, there’s somethingstill hanging over me.At 9:01 on Monday morning, I find acure. Legs moving, task underway, thestress and pressure is instantly lifted.Crowds line the first couple ofkilometres and, as with any race, theyfly by. Entering Phoenix Park, about 7Kin, and it’s now that I ease into mynatural rhythm; head bobbing, legspumping. There is a pure beauty in thesimplicity of running. People talk ofdiversion tactics to take their mind offthe running; I think the opposite: focusfully on the running; embrace it; cherishit; in our hectic lives it is rare we candevote so much time doing solely onething. Running gives the clarity ofthought that we so often neglect,busying ourselves with one thingafter another.TENDER MOMENTBy the halfway point, I’m hurting. Thehighs experienced in Phoenix Park andthe revelations about the merits ofrunning have been replaced bythoughts of:‘I don’t remember it beingthis far.’Having a <strong>marathon</strong> in the bag haspositives and negatives. The negative isthat you’ll always be comparing thecurrent run to your previousexperiences, rather than just taking itfor what it is. Kilometres 25 to 35 arefilled with such thoughts. ‘What if I hitthe wall this time?’ ‘I’m sure I felt betterat this point last time.’ The thoughts arerepeated over and over.Sometimes the strangest things cansnap you out of a low state of mind. Forme, in Dublin, it comes when I spot anold lady holding out a bucket ofquartered oranges. The sweetness ofboth the orange and the sentimentgives me a massive boost and suddenlyI realise that I am actually going tomake it. It is a beautiful moment.MY FIRST PBComing down the home straight andcrossing the finish line (in a muchquicker time than my Paris time, for therecord), emotions overwhelm me, to afar greater extent than in Paris. Teary,the feat almost seems greater thanParis.In the pub afterwards, surrounded byother proud finishers, sipping on aperfectly poured Guinness, Iunderstand why it’s called ‘the friendly<strong>marathon</strong>.’ Not only is Dublin a fantasticcity to visit, it’s also a great place to run.Furthermore, it’s a great place to runyour second <strong>marathon</strong>. Throughquestioning and feeling the pressure ofhaving expectations, I found the answeron the streets of Dublin: Just run.40 www.runningfreemag.co.uk
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RUNNINGBLINDParalympic Gold MedallistTim Prendergast caught upwith Natalie Lucas42 www.runningfreemag.co.uk
As a little boy growing up inNew Zealand Tim Prendergastloved playing cricket.Therefore he was guttedwhen at eight years old his sightdeteriorated and within five years hisvision had depleted by over 90%. Timhad no idea where his future would takehim. If he couldn’t be a cricketer, hewould have been aracing driver or a pilot. Tim lost alot of confidence.At high school Tim was encouragedto do sports and with peripheral visionhe was able to take part in athletics. Heloved running even though he wasn’tthat good. When he was 15 years oldTim started to show some improvement.He experienced quite a big growthspurt and started training five times aweek. “It really paid off,” says Tim, “Iwent from being the blind kid to thefast kid. I much preferred the latter.”ON THE UPAfter school Tim went to university tostudy English. He says he wasn’t themodel student and only reallyappreciated his studies in his third year.“I loved Romantic and Victorianliterature. It took me a while to get myhead around it but once I did it felt likean accomplishment. When I couldfinally understand Shakespeare I feltlike I had cracked a code. My favouritebook was A Portrait of the Artist byJames Joyce – I was triumphant when Ifinished it.”Whilst at university, Tim joined hislocal running club and became veryfast at middle distance running. “NewZealand universities aren’t into athleticslike they are in England. The universitysport was drinking!” laughs Tim.In 1996 Tim was introduced toParalympic sport at the New ZealandNationals. “I was a headstrong 17 yearold and thought I’m not disabled sowhy would I want to go there.” But Timdid go and he was inspired.Two years later Tim went to the BlindWorld Championships in Madrid, Spain.On the way he stopped over at hisaunt’s house in England. “I joined theDoncaster Harriers for a month, it wasgreat.” Once in Madrid Tim took Silverin both the 800m and 1500m. “I ran mysecond fastest time ever running 1.53 inthe 800m. I was 19 and thought it wasawesome,” says Tim.A FAMILY AFFAIRThe next big thing was the SydneyParalympics in 2000. Tim had a stressfracture in his foot during the qualifyingtimes and was in a cast. “It was touchand go whether I’d be in the team, butbecause I’d run quickly the previousyear, I made it.” Tim and his wholefamily went to Sydney and he cameaway with Silver in both the 800m and1500m. “I was beaten to the Gold by thesame guy. But still very chuffed to takeSilver and I was overwhelmed with the“It really paid off”, saysTim, “I went from beingthe blind kid to the fastkid. I much preferredthe latter.”size of the event. I found out a few daysbefore the 1500m that my other footwas fractured so ended up in a caststraight after the race.”2000 was to end very well for Tim ason New Year’s Eve at a party he met hisfuture wife. They are expecting a littleboy in early March 2013.Tim had finished his studies and thenext year started working for the RoyalNew Zealand Foundation of the Blind asa recreation advisor. He was facilitatingopportunities for children and oldpeople, making sure they have accessto stuff they enjoy. Tim loved it andstayed for five years. “The coolest partof my job was seeing the kids grow andbecome athletes. One girl, Mary Fisher,I knew her since she was eight yearsold and she won Gold at the LondonParalympics as an S11 swimmer. Shesaid without the inspiration from theFoundation it wouldn’t have happened.”Whilst working Tim was stillcompeting; his job wasn’t 9-5 so he wasable to fit in his athletics. In 2002 at theWorld Championship in Lille, FranceTim got the well-deserved World Titleand took Gold in the 800m. He also tooksilver in the 1500m. “It was the pinnacleof my career,” says Tim.WRONG FOOTEDWith confidence of the WorldChampionship behind him, Tim went toAthens Paralympics in 2004 wanting towin two Golds. “In the 1500m heat I gottangled up and came fourth losing ashoe. This often happens with thevisually impaired races.” He certainlymade up for it taking Gold in the 800m.“A sports psychologist played a bigpart. He told me to put the 1500m racein a black box and close it up and lookat the golden box in front of me. Hetaught me to treat each race one at atime.” Tim celebrated his win with a triparound Europe.In 2005 he went back to work andrunning. And that was the year heproposed to his girlfriend, on a trip toSydney, by the waterfront close toSydney Harbour Bridge.The following year Tim and his wifeLisa, saved enough money to come tothe UK for six months, as the WorldChampionships were in Holland. Theystayed in a tiny studio near EdgwareRoad, London. Tim was finally afull-time athlete but found he had a lotof downtime and went to see both UKSport and Sport England. “Theyimmediately referred me to the YouthSport Trust and I went into schools toRUNNERSwww.runningfreemag.co.uk 43
I’m proud to hold aParalympic Gold medaland hope my story willshow the students Imeet that we all facechallenges in our lives.give motivational speeches. At the endof 2006 Tim and Lisa went back to NewZealand but within seven months Timwas offered a job back in the UK as anAthlete Mentor working with the YouthSport Trust. From there he also gotinvolved with Sky Sports Living forSport, a free initiative delivered inpartnership with the Youth Sport Trust,that uses sport stars and sport skills toimprove the lives of thousands of youngpeople in secondary schools across theUK. That year Tim also took silver yetagain in both the 800m and 1500m inthe World Championships in Assen,Holland. Tim’s mantelpiece by now wasoverloaded with medals.RUNNERSTEAM PLAYERIn 2007 at the World BlindChampionship in Brazil Tim stepped uphis game to the 5K and took Silver. In2008 he had another stress fracture inhis shin and couldn’t run for sevenweeks. Beijing was looming andproving what a smashing young man heis, Tim was awarded New Zealand TeamCaptain. “By now I was really ambitiousand was expecting to win the 5K and1500m,” says Tim, “But I was beaten bya little unknown Kenyan who broke theWorld Record by 30 seconds with a lapto go!” Tim was set for a PB and within30 metres of the line he stumbled andhis legs gave up and the lights went outand he finished fourth. Tim wasseverely dehydrated and had beenpushing himself too far. Two nights laterhe was back at the stadium in the 1500final and finished 5th. Tim was inpieces: “This was the lowest point of myrunning career,” he says.Tim decided to change coachbelieving the friendship he haddeveloped with his current coach hadgot in the way. They remain goodfriends today. In 2010 Tim ran a PB inBelgium finishing in 3.51 in the 1500.He was set to go home for the NewZealand International WorldParalympics but injured his Achilles. Hegot to the start line and ran a couple oflaps and crawled over the finish line.The experience made him stronger andafter three months of intensive rehab hewas back to his old strength.BEATEN BY THE BESTLondon was now the goal. Tim went toArizona for altitude training withOlympic athlete Nick Willis. Tim wasselected for the New Zealand team andwas in really good form. “London wasthe most amazing Paralympics ever,”says Tim “However, some new unknownathletes emerged and I had to workhard to make the final of the 1500mcompetition. I ran 3.53 in the final race– the fastest I’d ever run to finish in 6thplace. That night the winner broke aWorld Record. Amazingly the time I ranin Sydney taking the Silver wouldn’thave even made the final in London. Icame off the track knowing I had runmy best and I was happy, it had beenextremely uplifting.” Tim also made itthrough to the 800m final at London2012, securing a 5th place finish againstan extremely tough field.Tim continues to use his inspirationalsporting journey to inspire others andthis month is fronting a campaign forSky Sports Living for Sport to showstudents how they can harness mentaltoughness and refuse to let disability ordisadvantages in life hold them back.“I’m proud to hold a Paralympic Goldmedal and hope my story will show thestudents I meet that we all facechallenges, changes and crossroads inour lives. Nothing is insurmountableand I believe strongly that by beingmentally tough and choosing to reactpositively to whatever comes our way,we can all become winners in life,”concluded Tim.Secondary schools can learn moreabout Sky Sports Living for Sport andsign up today at www.skysports.com/livingforsport44 www.runningfreemag.co.uk
RunningINJURIESEXPLAINEDThis month our expert advice on strengthand conditioning.OUR EXPERTJonathan Lewis is a chartered physiotherapist atBalance Performance Physiotherapy with over twentyyears experience in performance strength andconditioning and over fifteen years in advancedphysiotherapy and rehabilitation.Problems and causesMuch has been written about strength and conditioning(S&C) and running. In spite of the attention it seems mostrunners still don’t quite understand the need for it. Theintention of S&C for runners should be to build strengthand resilience sufficient to offset the repetitive nature ofrunning and to counter the sedentary nature of everydaylife. Without fluid and controlled movement all the strengthand endurance you gain cannot be used.What to doFirst, practice movement; learn how to move on the groundand in standing: fluidly coordinate and link shoulders, trunk,pelvis, hips, knees and feet. Secondly add intensity.Exercise twice a week to increase core, hip and leg strength:1Kettlebell swing - double hand hold, or hand to hand foradditional rotational control. Simple and easy to learndynamic strength endurance drill, moderate reps of 100 orfor times 1-3 minutes.2Single leg dead lifts using kettlebell or dumbell.Strength, control and stability - low reps 5-8.3Step back lunge - kettlebell or barbell for hip and legstrength - low reps 5-8.4Rear Foot Elevated Split Squat (Bulgarian splitSquat) Strength - low reps 5-8.5T-push up - if you’re unable to do press-ups be patient.Hold positions: press up, T-holds (1 hand sidesupported). When you have better control lower yourselfto the floor. Reps moderate 8-12 (each side)6Dynamic plank/bridge variations. Maintain load oncore whilst moving through variations. Moderatedurations, 60-120 seconds.7Mountain Climbers or grasshoppers (On spot runningin a press up position). Moderate to sprint durations. Eg.20 run: 20 sec rest x 3. Vary duration/speed.Most runners are aiming to improve and progress to eithergreater mileage or increase speed or varied terrain. Toachieve this with a lower risk of injury relies not only oneffective strength and conditioning but adequate recoverypractices: sleep, hydration, diet and soft tissue (muscle andfascia) health.Balance Performance Physiotherapy: 113 Gauden Road, Clapham,London, SW4 6LE Tel: 020 7627 2308 Web: www.balancephysio.comOnline shop: www.shop.balancephysio.com Facebook: @www.facebook.com/BalancePerformanceLondon Twitter: @BalancePhysioRUNNING TO LEARNAll of us are on a lifeadventure and in truth wedo not truly know what liesahead, even though we cankid ourselves by ‘planningfor the future’!Perhaps then the racesthat ask us to beadventurous and trysomething that we havenever done have before,access our spirit ofadventure, that at somelevel courses through us alland to some then calls us toset off on ‘unusualendeavours’; seeminglyimpossible too, like racinga train or a horse! Anythingthat asks that we stripourselves bare and set offon a journey can keep usmore present to what is infront of us; This is theultimate ‘meditation onthe move’, and maybeeven more so when thepressure of racing yourpersonal best and somehowcoming up short, isn’t therein the same way as itmight be over say a 10Kor <strong>marathon</strong>.Any race, of course, hasthe power to keep uspresent to what is, to stay inthe step, to make your effortwhere it counts – right now.Through abandoning anattachment to outcome wecan find the joy within thepleasure of taking part; Inraces where the emphasisis not on times, maybe itcan mean that every effortcan be made in the sameway as a traditionalfootrace, but somehoweveryone is a winner in anA MEDITATION ON THE MOVEJulia Armstrong is a lifelongrunner and all-round runningphilosopher. She’s run a 2.36<strong>marathon</strong> and ranks second inthe UK for V50. Every month sheshares her thoughts. Catch up atwww.runningtolearn.comWhat is the appeal of the unusual race?even more profound way.Of course when thisattitude is applied in all ofour racing, the enjoymentlevel inevitably rises as thestress drops and the takingpart becomes paramount.Through letting go of anyattachment to outcome thenany blocks of fear within us,that inhibit performance,can melt away.I haven’t personally takenpart in any such races –although I did enjoy pubraces on a bank holidayand one that springs tomind in particular was theYorkly gallop. This racetook place on a May bankholiday, it was anunspecified distancearound the lanes, startingand finishing at a pub. Themain aim was to racearound as fast as possibleand then to enjoy the pintsand the pub foodafterwards. I was about 24when I ran this race and Inoticed that I ran with farmore relaxation in thisenvironment, where therewas a race for sure and weall were trying our hardest,but somehow without thespecified and recogniseddistance and with a differentemphasis, I felt different -and so I began a lifelongchallenge to race that freelywhen the stop watch isticking. The main joy inraces is the gathering ofpeople, the spirit ofpositivity of friendship ofsupport or striving forexcellence, of fun andfriendship, of childlike play.RUNNERSwww.runningfreemag.co.uk 45
YIFTERTHE SHIFTERAdrian Hill looks back over the remarkablecareer of long distance runner Miruts YifterAppearances can bedeceptive…Miruts Yifterarrived at the 1980 Olympicsin Moscow as a small,balding man looking closer to 50 thanhis given age of 36. By the end of theGames he was lauded as the Mo Farahof his day, double champion at 5,000and 10,000 metres with a finishing kickso scintillating that it earned him thenickname of ‘Yifter the Shifter’.FAST FOR AN OLD BOYYifter had been around a long time - hewas in the initial Ethiopia squad for the1968 Olympics – and some westernobservers doubted that 15th May 1944was his actual date of birth. The fact thatcynics thought he was even older than36 and he still beat those many yearsyounger than him makes hisachievements in Moscow all themore astonishing.After just missing out on a trip toMexico City in 1968 he made the teamin Munich four years later. It wasanother era, in the 10,000 metres Yifterwas the only African in contention for amedal in the closing stages. He gavebest to Silver medallist EmielPuttemans of Belgium and a man whoYifter would stand alongside in thepantheon of those who had achievedthe distance runner’s double – LasseViren of Finland.For a man renowned for the timingof his effort, there was bitter irony inYifter missing his 5,000m heat due toarriving late.WORLD BEST TIMEIn the 1973 All-Africa Games heestablished himself the pre-eminentperformer from that continent withGold in the 10,000m and Silver in the5,000m but the promise of moreOlympic medals in 1976 was quashedby the decision of the Ethiopianauthorities to join the vast majority ofAfrican states in boycotting theMontreal Games, in protest at the NewZealand rugby tour of Apartheid-rivenSouth Africa.Yifter’s remarkable career continuedin 1977 with a ‘World Best’ time of 1hour 2.57 seconds for the half <strong>marathon</strong>and the 5,000m title at the World Cup. In1979 he did the 5 and 10 double at boththe inaugural African Championshipsand the World Cup.Moscow 1980 and the scene was setfor an epic 10,000m final involvingViren – who had achieved the double inboth 1972 and 1976 and was bidding tobecome the first man to win the10,000m Gold three times – and a trioof Ethiopians spear-headed by Yifter.The ‘Shifter’ and his colleaguesMohamed Kedir and Tolossa Kotu hadeach won a heat in impressive style, butwould they run as a ‘team’ in the final toblunt Viren?SEIZE THE DAYA cagey first half of the race gavenothing away but then the Ethiopiansstretched the field, leaving all bar Virenand his Finnish compatriot KaarloMaaninka toiling in their wake. Virenmade his move on the penultimate lapbut Kedir and Yifter would not allowhim to dictate and swiftly snuffed outthe challenge. There would be no tripleBy the end of the gameshe was lauded as theMo Farah of his dayGold for the Finn. Turning into the backstraight Yifter seized the initiative fromKedir and shuffled at bewildering pacearound the final circuit to win Gold in27:42.69. He ran the last 400 metres injust 55 seconds.There was no Viren on the start list forthe 5,000m (he had opted to take on the<strong>marathon</strong>) as Yifter lined up in anattempt to emulate the Finn in the5000m final. Yifter and Kedir werejoined by Yohanes Mohamed in anotherthree-pronged Ethiopian challenge. Thedanger would come from EamonnCoghlan, a noted miler who had justmoved up to the 5K. Perhaps there wassomeone who could out-kick Yifter…THE LAST LAUGHAt the bell there were a clutch ofcontenders. Coghlan made his bigeffort earlier than expected on thebend. Yifter and Kedir covered it. Asthe Irishman eased out into lane twoexpecting the challenge to come fromhis outside, Yifter, the ultimate racer,surged through on the inside downthe back straight. Coghlan had beenout-manoeuvred and couldn’t getwithin striking distance of the littleEthiopian as he scuttled to victoryin 13:21.0.Having won everything there was towin on the track, Yifter turned hisattention to cross country, being part ofGold medal-winning Ethiopia teams atthe 1982 and 1983 WorldChampionships. By this time he wasofficially in his late 30s (although thesuspicion was that he was significantlypast his 40th birthday).Yifter responded to such barbs inenigmatic style…”Men may steal mychickens; men may steal my sheep. Butno man can steal my age.” In words anddeeds Yifter had the last laugh.46 www.runningfreemag.co.uk
www.runningfreemag.co.uk 47RUNNERS
RUNNERSBLADERUNNERAmputee PhilSheridan recentlyset out to run135K on theYorkshire DalesForty eight year old Phil Sheridanis in good shape; he’s chatty,eloquent, caring, interesting, butmost importantly, inspiring. His storywill make you appreciate life a littlemore. Phil was an active young manand loved walking, running andclimbing. After graduating in 1992he went to work for Children’s Servicesat Leeds City Council. He had no ideathat ten years later his life wouldchange forever.THE ACCIDENTOn a Friday morning in 2002, Phil setout for a ride on his motorbike. He wasenjoying the twists and bends of acountry lane when suddenly Phil had adevastating collision with a truck. Philsuffered horrific injuries but survived.However his right leg didn’t do so welland it was amputated below the knee.Unfortunately Phil didn’t pass out andremembers everything about the crash.He recalls hitting the truck and the tyretracks going up his right side. Hesmashed his right hand, wrist, shoulder,received a head injury and many softtissue injuries. Phil had to learn to livewith a disability. “I knew once yousurvive something this significant thenext big challenge was going to be amental and emotional one,” says Phil.A NEW MANTen years later Phil is a different man –possibly a better man. Over the yearshe had many operations and help forpost-traumatic stress. “I had a new leaseof life. It’s an interesting phenomenoncoming face to face with your ownmortality. I’ve been on quite a journey,”says Phil “Actually, I’m still on thatjourney of learning about myself. It’sgiven me an opportunity to leave badhabits behind and develop a muchmore positive outlook. I’d say now I’mforward thinking.” Phil takes each dayas it comes and says his recovery wasmainly due to his family and friends.“It’s made me realise that the mostimportant thing in your life is people, ithas nothing to do with what you own,”says a philosophical Phil, “I’m actually amore engaging person post theaccident. I nearly lost my life so I placegreat value on simply living each day tothe full. It doesn’t mean I take risks, itjust means I appreciate every singlemoment of every single day.”BACK TO RUNNINGEight years after the accident, all themetal was taken out of Phil’s right thighand he was able to run again. Phil waslucky enough to be fitted with ahigh-tech blade from Ossur - the samecompany that makes Oscar Pistorius’blades. Phil’s blade is slightly differentto Oscar’s as it’s designed for longdistance running. He got the bladethrough the NHS because he was such aprolific runner and was giving so muchback to the community. Phil feels veryprivileged to run with the blade. Hestarted slowly with a 1K to a 2K and soon, until he could run distance again.Phil wanted to raise money forcharity and thought it would be a goodidea to run 135K over the YorkshireDales in three days, on the ten-yearanniversary of his accident. “I’mclosely associated with the Dales,as a child I would walk, run and climbthere. I wanted to reconnect with alandscape that I know very well. OnSeptember 13th this year he set off.Phil was running for four charities –Mind, Martin House Children’sHospice, Survival International andCombat Stress.Phil didn’t finish the challenge as onday three an injury ground him to ahalt. However, he still raised a lot ofmoney for charity and was taken backby the support he received. “Everyoneloves seeing the blade,” says Phil,“They bib their horns or stop and talk.They want to know about thetechnology and innovation behind theblade. I guess the recent Paralympicshas helped fire their interest. Someladies even think it’s sexy. I love it that itmakes no illusions to look like a leg.When I wear my ordinary prosthesis Iget no attention but when I put on theblade everyone wants to chat.”Phil now does inspirational talks andhe really was a joy to interview. His finalwords were: “Just because somethingseems impossible today, it won’t meanit can’t become possible tomorrow.”Visit www.philip-sheridan.comWHAT’S YOUR PERSONAL BEST?Whether it was your first race, the day youran your fastest time, or the run on whichyour partner proposed, we’d love to hearabout your Personal Best running memory.Send the details along with photos to us at:nat@runningfreemag.co.uk. We just might askyou to feature on this page and share yourstory with the world. What’s more, everyonewho stars in Personal Best gets a fantasticpair of Brooks running shoes!48 www.runningfreemag.co.uk
MAY 262013OTTAWA, CANADAIt’s more than a fast course. More than inspiring scenery, cheeringstreets, amazing volunteers, the beauty of Canada’s capital city. InMay, join over 42,000 runners at Canada’s best <strong>marathon</strong> destinationand find out why so many runners say, “I love this race.”runottawa.comMarathon // 1/2 Marathon // 10K // HTG Sports 5K // 2K // Y Kids Marathon
LISTINGSIN ASSOCIATION WITHSATURDAY 1ST DECEMBERLondon Santa Run forDisability Snowsport UKIf every person who runs the SantaRun raised £25 in sponsorship, ourcharity would receive over £50,000in funding, allowing us to make asignificant difference in the lives ofpeople with disabilities. This year weare offering a prize to the highestfundraiser and goody bags for thosewho raise over £250 each.www.209events.comThe Pain BarrierAre you ready to push through yours?This isn’t any old trail run! We’veworked hard to create a race, whichis the most hilly, wet and muddy thatyou can find. The uncompromisingterrain is going to push your physicalstrength, stamina and mentaltoughness to their absolute limit. Youwill probably hit your Pain Barrier.Will you survive?www.thepainbarrier.co.ukNo Walk in the ParkMulti lap 5K course within thegrounds of Queen’s Park,Chesterfield. There will be prizesawarded in various age categoriesbased on the quickest time from allraces completed. Runners mustcomplete a minimum of 6 out of the12 races to qualify. A race mementowill be presented after the final racein December to all runners whocomplete 6 or more races.John Cannon 01246 566 458j.cannon846@btinternet.comwww.northderbyshirerc.jimdo.comWorthing Running SistersChristmas Cracker Chase5K & 10KThe Christmas Cracker Chase is ourannual women only fun run. Itcomprises a 5K and 10K event,along Worthing seafront, normallyheld on the first Saturday inDecember. The event starts at theLido and is an out and back course.It is totally flat and traffic free on avariety of surfaces, sea views all theway! We like to think it is a fun,friendly event and would encourageparticipants to enter into theChristmas spirit and wear somethingfestive. We aim to donate a goodproportion of the proceeds to a localcause each year.www.worthingrunningsisters.org.ukSUNDAY 2ND DECEMBERAngus Tait MemorialHexhamshire Hobble 10.5MUndulating 10.5 miles located atAllendale Middle School Sport Hallin Hexham.www.allenvalleystriders.co.ukBradford City Race 10KWhy not take a run up to Christmasthis year with the Bradford City Runon Sunday 2nd December? Choosefrom 10K or 5K runs throughBradford city centre, starting andfinishing in City Park, trophies andprizes to be won and all participantsreceive a commemorative gift.Martin Burke 01797 230 572info@nice-work.org.ukwww.bradfordcityrun.comBradford City Run 10KThere’s something for everyone at thisyear’s Bradford City Run. Takingplace in and around the newlyopened and hugely popular CityPark, there will be two events in one.Runners of all abilities can enter theCity Run which will follow a 5K or10K on-road course starting andfinishing outside City Park. Chiptiming is included for all runnersand the course will take in thescenic delights of the city, runningaround Bradford College andUniversity campuses. They’ll also beholding a Sports Village in City Park,designed to continue the legacy ofsporting achievement celebrated inthis year’s Olympics. With a varietya full support pack and fantastic newrunning topthe support of our team of extra noisy cheerersat our rst class post race receptioncomplete with sports massage, food, refreshmentsand the chance to meet some guide dog puppies.Registered charity in England and Wales (209617) and in Scotland (SC038979) 3749 10/12
LISTINGSIN ASSOCIATION WITHof sports on show, there’ll be demosessions, information on how to join alocal club and free sportingentertainment laid on.www.bradfordcityrun.comAngus Tait MemorialHexhamshire Hobble 10.5MStart and finish at the Allendale FirstSchool field. Conditions can be severeon the fells, particularly this time ofyear. Ample parking at the schooland in the Village.www.allenvalleystriders.co.ukEdwinstowe Christmas 10KTrail RaceIn this area of Sherwood Forest if youhaven’t visited for a while, there areexciting developments in an everchanging popular area. On race daythere will be the Major Oak treedressing and lots of other things tosee and do.www.2pointb.co.ukFull Monty-cute 10Ham Hill Centre, Ham Hill CountryPark, Stoke Sub Hamdon Nr Yeovil.Contact Martin Cook, Race Secretary.martin.cook123@btimternet.comwww.fullmontycute.btck.co.ukSATURDAY 8TH DECEMBERBrutal10 - LongvalleyNo gimmicky flames and barbedwire or fake ice cubes and hay bales,just the hardest routes across thewildest of countryside. Our Brutal runcourses are designed by British Armyofficers and reigning champions ofthe G3 Series. These running expertsknow what you’re looking for andeach Brutal run route delivers agentle blend of hard running andtough racing. All in all, the Brutal 10series of 10K runs, are great fun forall abilities – always safety tested onthe morning before the race even ifonly to break the ice for you.www.brutalrun.co.ukMoreton Morrell ChristmasCracker 10K (+20K & kidsfun run)Beautiful country road race with allentry fees going to the charity ‘KidsRun Free’. It’s a start with a differenceand flat. The 10K and 20K start atthe same time but the 10K runnersstart 170m in front of the 20K runnersall from the grounds of Moreton Hall,Warwickshire College. Runners headout along the drive then downhillthrough Moreton Morrell village, thenit’s flat again as it winds throughcountry lanes and through the villageof Ashorne until a short rise at 6Kbefore gradually winding downhilland flat back towards MoretonMorrell. A stunning location for agreat friendly, local race allfor charity.www.raceways.euSUNDAY 9TH DECEMBERHelp the Hospices Santa RunThe Santa Run is an unforgettableway to celebrate Christmas with yourfriends, family and colleagues! Jointhousands of Santas as they run, jogor walk through the beautifulGreenwich Park. There is a 5K and a10K route so the event is suitable foreveryone, from energetic souls lookingfor a winter challenge through to themore sedate among us wanting a 5Kwalk in beautiful surroundings.www.helpthehospices.org.ukThe Southend 5 MileRudolph RunFollowing a successful debut in 2011,this flat and fast seasonal run alongthe Promenade returns to Southend.There are Christmas Puds and otherFestive goodies on offer plus amedal, a mince pie and a glass ofwarming Mulled Wine will be waitingfor you at the finish. Free ReindeerAntlers for all starters.The race is a fundraiser for TheChildren’s Trust which provides care,education, therapy and rehabilitationto children with multiple disabilities,complex health needs and acquiredbrain injury.www.nice-work.org.ukBrainwave Santa Dash 5KThis will be the third year for theBrainwave Santa Dash - sponsoredby Birchwood Shopping Centre, afestive run or walk for all the family,plus a 1K Santa Parade for children.www.brainwave.co.uk7th Inverclyde Santa DashThe Course is flat and all runners willproceed through the town centre ofGreenock. Hopefully this year we willhave television star Blyth Duff ofTaggart fame to present all winningtrophies to the winners and runnersup. After the run all runners willproceed to the James Watt Collegefor their free buffet and their runningnumber will be their raffle number.We would be very grateful if entrieson the day leave a donation whenthey pay their entry fee, as this is acharity run. Also wheelchairs users arewelcome to participate.www.thomasarmstrong73@ntlworld.comBrainwave Santa Dash 5KThis will be the third year for theBrainwave Santa Dash - sponsoredby Birchwood Shopping Centre, afestive run or walk for all the family,plus a 1K Santa Parade for children.www.brainwave.org.ukEpilepsy Action ReindeerStampede 5KThere isn’t just one reason to run theEpilepsy Action Reindeer Stampede,there are 600,000! That’s the numberof people living with epilepsy in theUK right now. Dress up and run asRudolph in Epilepsy Action’s very own5K family festive fun run starting andfinishing in Roberts Park, Saltaire.www.epilepsy.org.ukThe Mince Pie 10 MileThis is a 10 mile running race for allabilities aged 16 or over. Organisedby Seaford Striders the race is amixture of on and off road withbeautiful countryside scenery. Medal,goody bag and mince pie for allfinishers. Fancy dress is welcome. Halfof all proceeds in aid of SussexCancer Fund.www.runbritain.comUp & Running 10KThis is the second running of this eventand this year it will be on a slightlyrevised course. Supported by the Up& Running store who will be handingout a goody bag to all finishers. Thecourse runs along the canal, aroundthe north lake at Willen and finishwith an incredible downhill runthrough Campbell Park.www.racetimingsystems.com10 Mile Christmas Pudding RunHeld at Sneyd Community School,Vernon Way, Bloxwich, Walsallwww.sneydstriders.org.ukWEDNESDAY 12 DECEMBERThe Gravesend Floodlit 10Kand 5K SeriesA unique opportunity to sharpen upyour speedwork on those dark winternights. The tarmac course is floodlitand its undulating nature will offerjust enough of a challenge whilst stillallowing for some fast times. Theraces are great for Spring <strong>marathon</strong>speedwork, as part of a schedule tocomplete your first 5K and/or 10K– or for those just looking for a timedand measured run on a weekdaywinter’s night. 01797 230009info@nice-work.org.ukwww.nice-work.org.ukSATURDAY 15 DECEMBERChristmas Pudding DashThe 7th running of this popular Festiverun. The race takes place in a uniquesetting, and is a rare opportunity torun through the grounds ofAshburnham Place - a setting ofgreat natural beauty with over 220acres rich in wildlife. Part of thegrounds have been designated a Siteof Special Scientific Interest becauseof important flora and fauna. Thegrounds in their present form weredesigned and constructed in themid-eighteenth century by Lancelot‘Capability’ Brown. There areChristmas Puds and other festivegoodies on offer plus a goody bag,medal and a glass of warmingmulled wine will also be waiting foryou at the finish. Come in seasonal orfancy dress to add to the festiveatmosphere.www.nice-work.org.ukSUNDAY 16TH DECEMBEREpilepsy Action ReindeerStampede 5KRun 5K with your Reindeer Antlers incelebration of Christmas. Antlers canbe purchased on the day. And raiseneeded money for Epilepsy.www.epilepsy.org.uk/involved/reindeer-stampedeSanta 5K Dash for MytonHospiceThe route starts at Warwick Mytonand around St Nicholas Park. Santasuits are free.www.mytonhospice.org5K, 10K and Half MarathonSanta RunTaking place at Stanwick Lakes, A45,Northamptonshire, the 5km run isopen to ages 7+. The10km run isopen to ages 15+ and the HalfMarathon is open to ages 17+. Canixrunners are welcome and the routefollows a flat lakeside course througha unique countryside attraction.Telford 10KElite sub 40 minute race consisting oftwo laps. It’s flat and very fast, all ontarmac paths, tree-lined, wellsheltered from wind, partly out andback.www.telfordathleticclub.co.ukThe Holly RunThe Holly Run provides a series ofraces for all age groups held underUK Athletics rules, on a Sundaybefore Christmas, and is run in PrioryPark, Reigate, on a course includingall major elements of cross-countryraces.www.hollyrun.comCalvia Half Marathon & 10KLast year over 300 people travelledto this event. First class hotelaccommodation in the city of Palmade Mallorca with transport to andfrom the race start/finish, sightseeingtours and a fantastic after race party,www.runningfreemag.co.uk 51
LISTINGSIN ASSOCIATION WITHyou can see why it is becoming moreand more popular. The course isrelatively flat and scenic, taking inthe tourist towns of Magaluf, SantaPonsa and Palma Nova.www.runningcrazy.co.ukKent Christmas Cracker 5A welcome return to FowlmeadCountry Park for the 6th running ofthis popular Festive event. Set in arural setting, this festive dash shouldbe a cracker of an event.There are Christmas puds and otherfestive goodies for all finishers. Amedal and a glass of warmingmulled wine will also be waiting foryou at the finish.www.nice-work.org.ukWEDNESDAY 26 DECEMBERBuntingford Brewery BoxingDay 3.2 Pirton HertsRun 3.2 miles and have lots of funwith all the family – in aid of Pirton’sSchool Association and Sports andSocial Club.www.boxingdayrun.co.ukTHURSDAY 27 DECEMBERFullers Pub to PubCharity RaceThe Pub-to-Pub road race istraditionally held to support thePortsmouth Hospital’s Rocky Appeal.This year’s Rocky Appeal is in aid ofa new £3m state of the art DigitalKeyhole Operating Theatre at Q.AHospital, Portsmouth. From the Ship &Bell and Red Lion at Horndean to theRed Lion at Chalton and back. Anundulating course of approximately7.5 miles on minor roads.secretary@pjc.org.ukwww.pjc.org.ukMONDAY 31ST DECEMBERBarcelona ‘San Silvestre’ 10KLooking for an unforgettable NewYear? Look no further. A 10K run ina great city and New Year celebrations.The course is as flat as you can get,and along the wide boulevards ofBarcelona. Starting near the Marinaarea at dusk, it is just 10 minutesbefore you are running in darkness.Not a problem here on the wideroads with great street lighting.www.runningcrazy.co.ukTUESDAY 1ST JANUARY 2013Cleethorpes New Year’sDay 10K10 Kilometre course around theroads of Cleethorpes & Humberstonhas 2 small loops and 1 large loop.Ideal for spectators. The event has anextensive prize list first 10 male first5 female. 1st finishers in all veterancategories plus team prizes. Prizefund has been increased this year,plus cash bonus offered to eithermale or female to break courserecord.www.cleethorpesac.co.ukBrown Willy Run 7mThe perfect hangover cure! Free toenter social run (not a race) in afabulous setting. If it’s not freezing itwill be wet and windy - a roughmoorland run. Great fun and abrilliant atmosphere. Entry on the dayonly. Please consider a generouscharitable donation to worthy localcauses. Crackling log fire andcheerful bar at the finish.www.trurorunningclub.org.ukLiverbird Marathon DoubleDay 2This is a small sociable eventwelcoming all kinds of runners whowant to celebrate New Year runninga <strong>marathon</strong> or two with like-mindedpeople. You can run both days or justone. Proceeds donated to VeteransCharity.www.madeyarun.comTrionium KnackerCracker 10KAn extremely tough course that doeswhat it says on the tin. Includes fourbig hills. You’ll laugh. You’ll cry. You’llhurl. Please join in the fun and comein fancy dress. Entry fee includes acharity donation. There are separateadditional prizes for the best fancydress runners. Please note that allrunners have to be at least 17years oldwww.trionium.comWEDNESDAY 5TH JANUARY 2013Bupa Great Winter RunStart the year with a beautiful 5K runin the stunning surroundings ofHolyrood Park, Edinburgh. Forrunners of all abilities aged 14 plus.The event is part of a great day ofrunning in the Scottish capitalincluding the Bupa Junior GreatWinter Run and the Bupa GreatEdinburgh XCountry.SATURDAY 12TH JANUARY 2013The Children’s Trust Countryto Capital 45Wendover to Little Venice.Guy Travers07747 803090guy@gobeyondchallenge.co.ukwww.gobeyondultra.co.ukSATURDAY 2ND FEBRUARY 2013The Cure Parkinson’s TrustThames Trot 50Oxford to Henley.Guy TraversTHE 29thHASTINGSHALFMARATHONOrganised by the LionsClub of HastingsSupported by Hastings A.C.and Hastings RunnersSunday 24th March 201310.30am – startIdeal Pre-London EventOpen to runners of ALL abilities –Raise funds for your own special cause.Free crèche, free park and ride, free qualityprogramme, free results, lots of prize categoriesThe famous Hastings Brass to all finishersWe serveUKA PermitNo. 2013-104281ALSO HOSTINGTHE SUSSEXHALF MARATHONCHAMPIONSHIPSFOR 2013An event not to be missedFantastic crowd support and atmosphere, plus entertainment on routeENTER NOW!Visit www.hastings-half.co.ukfor details and entry formENTER NOW AS HASTINGS HAS BEENPOPULAR WITH VISITORS SINCE 106607747 803090guy@gobeyondchallenge.co.ukwww.gobeyondultra.co.ukSUNDAY 3RD MARCH 2013adidas SilverstoneHalf-MarathonRunners are being offered thechance to follow in the footsteps (ortyre tracks) of F1 royalty by signingup to the adidas SilverstoneHalf-Marathon with World CancerResearch Fund (WCRF). The race isheld at the Northamptonshirebirthplace of modern Formula 1 – isthe perfect warm up for thoseplanning to run <strong>marathon</strong>s in Londonor Brighton the following month.With a smooth, flat surface, the iconictrack is perfect for clocking up fasttimes in the spirit of the drivers whonormally speed around the circuit. Torace for WCRF, all you have to do israise £350 in sponsorship.a.wilks@wcrf.org020 7343 4273www.wcrf-uk.orgSUNDAY 17TH MARCH 2013Mud & Mayhem Spring 10KSt Helens, Thetford ForestA beautiful 10K trail run along thebanks of the little river Ouse andthrough Thetford Forest.Guy Travers07747 803090guy@gobeyondchallenge.co.ukwww.gobeyondultra.co.ukSUNDAY 7TH APRIL 2013Croydon Half MarathonStart and finish at Sandilands Club,Croydon. There are medals and anexcellent goody bag for all finishers.Showers and baggage storage.www.croydonhalf.co.ukSUNDAY 19TH MAY 2013Clowne RoadrunnersTowpath and Trail 10KStart and Finish at the ShireoaksBowling Club, Shireoaks. Car parkingwill be on Coach Road which isaccessed by the A57 roundabout.www.2pointb.co.uk52 www.runningfreemag.co.uk
LIFESTYLE RENAULTTUNBRIDGE WELLSHALF MARATHONTunbridge Wells Harriers have beenorganising the Tunbridge Wellshalf <strong>marathon</strong> since 1983. Thirtyyears on, the race is one of the mostpopular in the South East attractingalmost 3000 entrants. Next year it takesplace on Sunday 24th February 2013.Back in 1983 things were verydifferent. Only 53 runners (including6 women) lined up to take part in theinaugural event. But thanks to therunning boom of the eighties, by 1986the event was attracting close to1000 runners.Even though the race is now 30 yearsold and much bigger, the ethos remainsthe same as it was in 1983. The event isorganised ‘by runners, for runners’ andhas a strong community spirit involvinglocal groups, sponsors and businesses.But there have also been manychallenges over the years. In 2005 therace was cancelled due to heavyovernight snowfall – a huge blow aftermonths of hard work. 2009 then saw theworst weather conditions in the historyof the race with extensive flooding andgale force winds. The race went aheadwith some heroic efforts from bothrunners and marshals alike.Organisational costs have increasedyear on year, with the 2012 eventcosting a staggering £48,000, but theevent has still managed to donate over£90,000 to various charities over thelast 6 years.Back in 1983, there were no roadclosures, panto horses, rhinos, goodybags, timing chips, technical t-shirts orcelebrity starters. It cost £3.50 to enter,everyone was a club member andsponges were given out on the course.Today only 22% of the field is‘affiliated’, it costs £24 and runnershave to enter months in advance. Thereis even a prize for the best fancy dressrunner. And there are no spongesanymore! How times change.Visit www.twharriers.org.ukTEAM BREAST CANCER CAREAre you running London, Brighton or Edinburgh Marathon this year?Join Team Breast Cancer Care toreceive fantastic support from themoment you sign up and help us tocontinue to be there for anyone affectedby breast cancer. Don’t just take ourword for it - Jenny was part of ourrunning team in 2012 after her mum wasdiagnosed with breast cancer in 2010:“I chose Breast Cancer Care straightaway because of the care and supportthey have given us. Their supportgroups helped my mum cope, and theirinformation enabled me to help mymum and my family. Before the race thetraining pack was extremely useful,especially for a first timer like me.There were regular emails, tweets andlots of fun things to get involved in.“On the day the atmosphere wasfantastic. I felt like a celebrity with myname being called, and ran past theBreast Cancer Care cheering pointswaving my arms in the air. It probablylooked strange, but this is what thesupport did.“If you are thinking of running a<strong>marathon</strong> for Breast Cancer Care,you’re doing the right thing. It is sorewarding to run for a team of peoplethat does so many great things everyday, as well as supporting you onyour adventure.”We’d love to support you for your<strong>marathon</strong> challenge, or any distancerun, so get in touch by emailingsporting@breastcancercare.org.uk,calling on 0207 960 3524 or check outour website – www.breastcancercare.org.uk/<strong>marathon</strong>s.We hope to welcome you to TeamBreast Cancer Care soon.www.runningfreemag.co.uk 53
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RF_NOVpg1.indd 1 27/10/2012 08:19Next month inMichael McKillopHi-Vis GearPalmaRunning ResearchAVAILABLE FROM YOUR LOCAL RUNNING SHOPTHROUGHOUT JANUARYSUBSCRIBE TO RUNNING FREEBECOME THE RUNNER YOU WANT TO BE...Hilly are giving away afree pair of socks witheach new subscription.Can’t make it to your favourite runningshop to pick up your copy of Running Freeeach month? Take out a subscription andyou’ll never have to miss another issuebecause each month Running Free willplop gracefully onto your doormat.YES, I WOULD LIKE TO SUBSCRIBE TORUNNING FREE RIGHT AWAY!NAMEADDRESSOCTOBER 2012 ISSUE 47www.runningfreemag.co.ukRUNNING WITHA DISABILITYSIX RUNNERS REFUSETO GIVE UP, P22KEY TO SUCCESSPARALYMPIAN BENRUSHGROVE TAKESBRONZE, P42THELONDONPARALYMPICSThe most watchedand most successfulgames ever, p18REYKJAVIKMARATHONTRAVISS VISITSWATERFALLS,THERMAL POOLS ANDNATIONAL PARKS, P34FREE MAGAZINEWINNINGSTREAKA MARATHONRUNNER TURNSTO ULTRAS, P24FREERUNNINGTHE AMAZINGSPORT OFPARKOUR, P40BECOME THE RUNNER TOP YOU TIPS WANT TO BE...TURNING MOTIVATIONINTO HABIT, P26NOVEMBER 2012 ISSUE 48www.runningfreemag.co.ukBACK TO BASICSBAREFOOT ANDMINIMALIST SHOERUNNING, P40PIER TO PIERAN EPIC JOURNEYFROM HASTINGSTO BRIGHTON, P48OVERCOMINGHURDLESCOMPS...WIN BROOKS SUPER WORLD NEW GHOST 5 WORTH £100CHAMPION WELSHHURDLER, DAIGREENE, P42MUDRUNNERThe biggest, wettest andmuddiest one yet! P8ABILITY TO ACHIEVEONE RUNNER BATTLESAND BEATS CANCER, P48FREE MAGAZINEGET CONNECTEDONLINE NETWORKINGFOR RUNNERS, P18TOP RUNNINGTIPSDON’T THINKYOU CAN’T DOIT BECAUSEYOU CAN! P22IMAGE OFINSPIRATIONOCEAN FLOORRACE, EGYPTIANWESTERN DESERT,P32THE KING’S CASTLETHE KÖNIGSCHLÖSSERROMANTIKMARATHON, P34IRELAND’SSPLENDOURHELLY HANSEN KILARNEYADVENTURE RACE, P38COMPS...WIN AN ASHMEI RAIN JACKET WORTH £180You’ll still get the magazine for free, butwe need £25 to cover P&P – a snip at only£1.92 per issue!Now it’s even easier to subscribebecause you can pay online via thewebsite. Go to www.runningfreemag.co.ukand click Subscribe.Prefer to keep the postie busy?Fill in this form and send us acheque at: Standfirst Media Ltd,Calverley House, 55 Calverley Road,Tunbridge Wells, Kent, TN1 2TUPOST CODEEMAILI enclose a cheque/postal order for £ _______made payable to Standfirst Media Ltd for12 issues of the magazine starting with thenext month.You can also order back issues at £3.50 each.Just let us know which copies you’d like.Please send me copies of the(MM/YY) issue(s).56 www.runningfreemag.co.uk
JOIN THEFACEBOOK PAGEBECOME THE RUNNER YOU WANT TO BE...SEPTEMBER 2012 ISSUE 46www.runningfreemag.co.ukMY GOLDMEDAL MOMENTSIX RUNNERS TAKETHEIR GOLD, P22OLYMPIC DEBUTA BRITISH SPRINTERTASTES HIS FIRSTOLYMPICS, P42THE LONDONNUTRITIONWHAT AREOLYMPIANSEATING? P30FREE MAGAZINEBECOME THE BRISBANE RUNNER TO YOU WANT TO BE...SYDNEYAN ULTRA RUNNERREALLY TESTSHIMSELF, P40OCTOBER 2012 ISSUE 47www.runningfreemag.co.ukOLYMPIC MENTALSTRENGTHHOW TO THINK LIKEAN OLYMPIAN, P39RUNNING WITH TOP TIPSA DISABILITY WHAT WE CANLEARN FROMOLYMPICSSIX RUNNERS REFUSE OLYMPIANS, P26TO GIVE UP, P22An interesting round upof our fabulous KEY TO Athletic SUCCESS HIT THE TRAILachievements, PARALYMPIAN p18 BEN EXPERTS SHARERUSHGROVE TAKES THEIR FAVOURITEBRONZE, P42 ROUTES, P38COMPS...WIN 2 X COLUMBIA PEAKFREAK SHOE WORTH £125 EACHTHELONDONPARALYMPICSRF SEPT 1 i dd 1 23/08/2012 07 37The most watchedand most successfulgames ever, p18REYKJAVIKMARATHONTRAVISS VISITSWATERFALLS,THERMAL POOLS ANDNATIONAL PARKS, P34View pages from thelatest digital version ofRunning Free MagazineFREE MAGAZINEWINNINGSTREAKA MARATHONRUNNER TURNSTO ULTRAS, P24FREERUNNINGTHE AMAZINGSPORT OFPARKOUR, P40TOP TIPSTURNING MOTIVATIONINTO HABIT, P26PIER TO PIERAN EPIC JOURNEYFROM HASTINGSTO BRIGHTON, P48Get updateson competitionsAsk runningrelated questionsChat with otherrunnersShare yourevents/clubsSee what theEd has been up toCOMPS...WIN BROOKS SUPER NEW GHOST 5 WORTH £100BECOME THE RUNNER YOU WANT TO BE
Four seasonswithoutreasonsThe Coach rants about the weather calendarRUNNERSSummer, autumn, winter and spring, for usrunners they all have their virtues anddrawbacks. I have my favorite and I’m sure youdo too. Let’s take a look at them, shall we? First up isautumn, my personal favorite. I do have a love-haterelationship with autumn. I love everything about itexcept its duration. As a young student growing up inCalifornia, I was taught that there are four seasons ofroughly three months each. That was a lie.I now live in New England, which offers six monthsof winter, one month of spring, four months of summerand one month of autumn!According to my wall calendar, autumn starts 22September and runs to December 21. Now, maybe I’mhopelessly romantic, but the autumn I envisionpromises crisp mornings and mild afternoons, bathedin a golden light that shines on beautifully coloredleaves floating softly to Earth.A couple of Octobers ago Connecticut suffered afoot of heavy snow, which was blowing sideways. Theresult was countless numbers of trees down and poweroutages for millions of residents! Does this sound likeautumn to you?And 21 December is still considered autumn, areyou kidding me? A couple days before Christmas inConnecticut we may have two feet of snow on theground, houses incased in ice and Eskimo neighborswalking their pet polar bears!Don’t tell me autumn runs from September toDecember when the truth is it’s only four or five weeks.But I do have a solution, ignore the stupid calendar.Am I arrogant enough to think I know what the seasonsactually are? Yes I am!I had an epiphany on an August day. I was running atdusk on my favorite road and according to thecalendar it was summer. I was looking forward toautumn, but sad how short lived it is, when I noticedthat a few leaves were already falling, the air was cooland crisp and the sun light had changed since July, itwas now golden! Therefore I declare to the world thatautumn starts around late August and runs into themiddle of October. Phew, I feel so much better now.Is it not ironic that the worst season for running is byfar the longest? That’s right, winter is a triple threat, itscold, it’s dark and the ground is often coated with snowand ice.In my view, any months where snow has occurredshould be referred to as something called winter. Andany month where temperatures have reached 100degrees Celsius, belongs in the category of summer.Therefore, here in New England spring is limited toone month, April! Yep, spring is great running weatherwith mild temperatures, just don’t blink or it will benothing more then a memory.I like summer running, which is fortunate since itlasts four months. Is there a runner alive who doesn’tlike to sweat? If you run in Connecticut between Mayand August you will feel the heat. Sometimes the heatcontinues well into autumn. The New York CityMarathon takes place on the first Sunday in November.Therefore I declare to the world thatautumn starts around late Augustand runs into the middle of October.You might think this date would ensure mildtemperatures, wrong! Not in New England.The 1984 version treated the runners to 80 degreesand 90% humidity. The men’s winner, OrlandoPizzolato, stopped to walk several times but survivedand won in 2:14. Rant over. The bottom line is if you area runner the weather doesn’t really matter at all. If youwere to ask someone who had been injured for a yearif they would enjoy a brisk six miler in the rain, whatdo you think they would answer?I have run in heat and humidity that caused everynon-runner to ask me, “You’re running in this?” With awater bottle in each hand, I enjoyed every blisteringsecond. I have run a 12 miler that started under sunnyskies and gave way to a snow storm and loved everyslippery step! I have run in a cold driving rain thatpounded down on me relentlessly and I…..hated it!I’m not going to lie, it was bloody awful!Mysterious Coach Carvey lives in the USA and has never actually beenseen by anyone. Investigate him further at: www.carveyrunningtips.com
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