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Marathon Man by William Goldman, recommended by Adrian Tyas
“I especially like the bit in the dentist’s chair. A compelling read.”
Adrian
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Paula: My Story So Far “It illustrates how hard core she is with respect to training and pushing herself.” Diane
Barefoot Running Trial, 3rd March 20123 TRCers, Andy, Claire and Stephie, went to Trizone on Saturday afternoon for a free specialist explanation as to what this barefoot running is all about and the service offered there. Jonno Gibbins, a triathlete, personal trainer and Vivobarefoot Certified Coach, works above the shop, and analyses runners’ technique and posture, rather than gait, and explains how he feels barefoot running is the natural way to run. If runners can master a return to this method, he explains how this should reduce injury, and make the runner more efficient, and ultimately quicker, as proven by recent scientific research. He does not profess to make you Olympic standard, just less susceptible to injury for the amount of running you do. The transition to barefoot running should not, it appears, be rushed as it will utilise muscles differently and so rushing will likely lead to injury. There’s no fixed transition period though and it will depend on your current technique and the type of shoes you typically wear (not just for running). Clearly in any training or race the foot will require some protection, but in barefoot running-shoes this takes a thinner, non cushioned, form by way of a non-pierce kevlar or rubber layer in the sole of the shoe: “No heel, no midsole, no arch support, no gimmicks! VIVOBAREFOOT helps encourage us to move as million years of evolution intended – barefoot.” (from the Vivobarefoot website). We had the opportunity to try Vivo’s in the shop, both for road and off-road (these have rugged lugs on the sole and are akin to cross-country spikes) and on the treadmill. I have to say all three of us found they were very comfortable and do allow you to feel the surface below. Claire was very pleased to discover they even do a children’s range (not just for running) and a range of ‘street’ shoes too. Stephie thinks she’s an ideal convert as she ill-adviseably changed from running on her toes a couple of years ago, with seemingly never-ending injuries ever since. These are a couple of styles that we tested in Trizone, there are many more in-store and plenty to choose from on-line. Jonno offers coaching sessions in barefoot running technique in groups or on a one to one session. Your running style is filmed and explained before and after. Various exercises and drills are coached to assist in developing the right muscles, helping you and your body to adapt. Then it is pretty much up to the runner to give it a go and see if it works for them. Jonno is convinced it will. Biomechanically I can see that it makes a lot of sense. The session was informative, very interesting and I think many runners will be intrigued to see if it is for them. For more information visit Jonno’s website Barefoot Running Coach, or if you’re interested in booking a group session leave a comment below and we’ll see if we can get 5 of us together! Andy Flanagan’s Run Someone gave me the book to read a couple of years ago. It’s fiction, but based on a real race I believe. It’s about a race across the width of the U.S.A…. I really enjoyed it – a nice easy read! Was written in 1982 but I’m sure you can still get your hands on it! Rob (It’s available on Amazon as a paperback, audio and for Kindle) I’ve just finished a great book that I thought you might like to read too, if you haven’t already: Feet in the Clouds: A Story of Fell Running and Obsession
When I’m training for something that might take months of preparation I like to read a book that helps build my anticipation and motivation, and I think I’ll always associate this particular book with my first marathon, which was on the coast in South Devon. The way Askwith writes really made me feel the excitement of being out in wild places, lashed by foul weather and the adrenaline rush that keeps you going. The story feels really ‘English’ (even though he talks of the fells in Wales and Scotland as well as in Europe), but that Englishness has got something to do with the obsession with a relatively obscure and (to some!) insignificant ‘past-time’/sport; it’s not just the small number of people that take part in it, it happens mostly in a small area too, ie The North (especially Cumbria). (However, there is a fell race closer to home: The 5 Tors on Bodmin is licensed by The Fell Runners Association (FRA) and is part of the new Multi Terrain Race Series!) Fell running isn’t just about running up and down mountains, it’s about “mountaincraft” says Askwith: knowing how to use a map and compass, knowing the environment intimately and being confident and self-reliant. Being driven. I want to be like that; this book makes me want to be like that even more. I think I’ll need to find my compass again. And do some serious hill training… The book’s filled with details of the heros of the sport, old and new, and it makes them come alive, but I loved it best when Askwith described his own experiences on the hills; no matter how good you are yourself (or not, in my case), you always understand the things he goes through from the hideous pain to the elation at crossing a finish line, more or less in tact. There’s a bit towards the end that I love where, after a race in Borrowdale, he takes a dip: ” So I hobble down the lane to a stony track which leads in turn to a little knee-deep ford behind a field, crossed by stepping stones and hung about with old green trees. And here, for fully fifteen minutes, I lie down in the cool stream. Never have I felt such comfort: the smooth stones beneath, the gentle massaging of the current, the feel and the scent and taste of the sweetest fresh water. But the view, too, seems supernaturally perfect: dappled, liquid shadows in the foreground, and visible through a gap in the leaves, a line of green mountains shining beneath a clear blue sky. This I tell myself is England at it’s best. And I am immersed in it.” Anyone who runs along the coastline will know just what he’s describing if you stand in the waves after a long run. I remember being just ankle deep in the surf at Chapel Porth, staring out at the glistening horizon with rising cliffs either side of me, letting the ice-cold waves chill away the fatigue. Nothing beats the feeling of such a simple pleasure. Unless, of course, it’s the anticipation of the next run. This book whisks you away on the romance of the mountains, but leaves you in no doubt that the men and women that run there are made of strong stuff. They may also need to be certified. Read it and you can’t wait to get out there! Stephie If you have a favourite running book (it could be inspirational, an autobiography or maybe a training guide) let us know about it! Email me the details and why you’d recommend it (you don’t have to say much if you don’t want to, just a line or two will do) and I’ll publish it so we can all check it out – it’s good to share!!!!!
It’s been a while since we’ve had a product review, but this week Andy Goundry has had his gait analysed and shares his thoughts on the process… Buying new running shoes?Many runners, whether beginning or experienced, will at some stage consider getting their gait analysed to ensure they are running in the right type of shoe. Having started running to a lesser extent in 2004 and just buying a pair of shoes that I thought were the right size I eventually had a static pad gait test at the London Marathon exhibition in 2009 having decided to run regularly and race occasionally. I thought I over pronated and so had been running in stability shoes. I did the static Pad test where you run placing each foot in turn onto a pad connected to a computer that assesses how you place your foot. Result? == another pair of stability shoes. In 2011 I had the same test done again. Result?== another pair of stability shoes. I prefer to train off road where possible and so much of my running is actually in trail shoes which tend to be neutral in the main. This may prove to be a good thing. 18th February 2012 I spend time with Andy Trudgian (Personal Best Running Store at Carlyon Bay) and have an extensive gait analysis actually running properly on a treadmill with the whole foot strike affair carefully filmed and very clearly examined and explained. You can clearly see how you run. Result?== I am in fact a neutral forefoot striker and should not be in stability road shoes but in fact neutral ones. The two different tests were like chalk and cheese. The time and care taken over the filmed analysis seemed to make the pad test pale into insignificance. I needed a new pair of shoes anyway. So the 30 minutes taken was free, I was not sold the most expensive shoes available and I was also given a discount for being a Truro runner. Firstly I suggest anyone wanting their gait analysed uses this method wherever they choose. Secondly, I thoroughly recommend Andy Trudgian and Personal Best Running in Carlyon Bay, St Austell for a fabulous service (click on the image below to go to their website). Andy
Another timely product review from Andy – and this one’s definitely worth putting in your favourite runner’s Christmas stocking! Running HeadbandsBeing folically challenged I thought a minor investment in this piece of attire worth the risk. I am not one to be vain regarding appearances. With the onset of winter and increasing cold and wind I find keeping ears warm makes a huge difference to the comfort and enjoyment of my run. However often a hat is just too warm, or even too heavy in the rain. Not only does the headband do the trick in keeping the ears warm and wind free, it allows the excess heat out. But for those who like to run listening to music or the latest podcast when on a long run, here’s the real bonus: they keep any set of headphones neatly in place!! Aesthetically dubious. Practically superb. All sorts of colours to suit the rest of your kit. And only a few quid from all major retailers and especially Andy Trudgian’s Personal Best Running Store near St Austell (01726 815255).
Andy (Goundry!)
In this timely article Andy reviews a torch perfect for those dark winter evenings. Petzl Head TorchFor anyone who like me lives out in the sticks, with no street lights and rues the clocks going back and the loss of light evenings, a head torch may be the answer. I have bought a Petzl head torch although other makes do exist. It was a recommended make. It casts a very adequate light even in the pitch dark. The torch has led lights and operates off three AAA batteries. The head band is really comfortable and after a while I became oblivious to the fact that I am wearing it as it is small and fairly inconspicuous. The batteries are said to last 159 hours but I am some way from being able to confirm that. Having used it on the Bissoe trail at night, I could adequately see the uneven ground and felt very safe. If running in a group I would suggest it is best for all to have one as my wife felt uneasy relying on my torch whilst running beside me. I must say that it has revolutionised my winter training after work. I don’t mind the treadmill but there is no substitute for fresh air. What’s more I have had the trail to myself of an evening. As for the bit of road I run on, the cars seem very concerned and either stop or slow to a crawl so somehow it feels safer. The only negative is the view takes a little while to get used too as it feels a bit like viewing through a glass with a dark surround initially, but you do get used to it. Conclusion; Highly recommended! Andy In our regular series, this month Hana shares a tasty sounding cake recipe. She assures us it’s virtuous, but seriously who wants to be virtuous where cake’s involved? Not me, slather on the butter Hana! Not quite Malt LoafWell I have been very slacking of late with providing you avid readers/runners with a tasty morsel that could aid your recovery after a long race/run. Well daughter has moved up north to further her education and to practise her “Northern accent”, the words Malt loaf were the easiest to say with such an accent. It then reminded me of an article I read in some walking or running magazine about the virtues of such an item of culinary delight. Now my version is similar in texture and ingredients, but as the title suggests without the “Malt”. It comes from an old faithful recipe book I have, written by Mary Berry, and is so tasty and really sin free, you’ll love it. The only fat in it, comes from one egg, and for even the most cake making shy person, you can’t fail. It is of course a… Bara Brith
 Mmmmm, cake! Ingredients:
Method
You can eat this as it is, if you are virtuous, but if you are anything like me, I like it with a thick spread of butter, yes BUTTER on it. SCRUMMY! You’ll find it is much tastier than that “Soreen” malt loaf at Tesco’s, so why not give it a go? Hana
It’s been a while, but Andy’s back with a review – something for everyone this time, whether you’re male or female! Back in May Kev, our Performance Coach, suggested that keeping a running diary was good for motivation and would help you become a better runner. Kev’s favourite method was pen and paper, but what if you’d prefer using one of those on-line diaries? There are so many of them that sometimes it’s hard to know which one to choose and where to start. All is not lost though, Andy’s here to recommend his favourite one! There’s nothing like a personal recommendation is there, so I’m off to check it out! Fetcheveryone.com
The brilliant parts are as follows:
What can I say……. If you keep a diary this saves paper and is so easy to complete and use:
If you don’t keep a training or race diary, then this is the perfect way to start. I would recommend it to anyone. Andy |
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