Ultra Trail Mont Blanc (UTMB) Race report, by Nick Sale, 26 th 28 th Aug 16

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Ultra Trail Mont Blanc (UTMB) Race report, by Nick Sale, 26 th 28 th Aug 16"

Transcription

1 Ultra Trail Mont Blanc (UTMB) Race report, by Nick Sale, 26 th 28 th Aug 16 I m not sure when I first heard of this event, but it has been top of my Christmas list for a few years now. To get a place you have to have completed other 100 mile races and then there is a ballot. It took me two goes in the ballot. They have done a great job of making it into a real destination event for long distance trail runners, pretty much from all over the world. Quite a run-fest with 4 other races on during the week. 3 shorter ones and one kind of.. off-the planet crazy that I m not even thinking about I don t believe there is prize money and yet it still attracts a strong elite field, with a nice little US v Europe thing creeping in, as I believe Amercians have so far failed to win. Anyway I wasn t there for prize money or to win. Not that they knew that ;0) I had experienced knee problems at a race, earlier in the year, towards the end of a hilly Exmoor ultra. So May to Aug was about allowing that to properly recover, and then gradually building up as far as I could, but with the priority being avoid injury. I dropped the pace off on ALL runs, which really helped recovery, allowing me to keep upping the mileage and to add in some double, long run weekends. I used my poles when-ever possible and appropriate pack weight on long runs and sought out hilly routes. I also upped my core exercises for a few months well did some, before getting bruised ribs on a kids water slide, after a few sherbs.. which put paid to that 4 weeks out. Am sure what I did do helped though. The only other thing I did in the months up to was go to a high fat diet, which I now swear by and, combined with the training, helped me shed a few lbs. Anyway, arrived in Saint Gervais, Mont Blanc.. with my crack-support crew, feeling good and ready, with a few days to relax and take in the mountain air. Checked my kit, and again, and again.. Organisers sent out a weather warning advising everyone to carry a min of 2 litres of water. Changed mind about which pack to take.. details details. OK. We were allowed one drop bag for the 50 mile point so half way. Spare socks & shoes, food, blister kit, head torches and batteries were main items. Too many details.. sorry. OK 1

2 Aly is a girl / young lady, that I met in the earlier mentioned, Exmoor ultra, this year and after discovering we were both heading for the UTMB, and getting on, we had arranged to meet at the start. It s a tricky thing to run with someone or not. But we were estimating similar times (38 hours) both felt good and positive, and I was very pleased to have her company. Anyway, here, everyone is looking at the start. 2,300-ish runners. 6pm, Friday night, some rousing Vangelis music and we were off. We were pretty much at the back.. possibly with hindsight not the best place, but maybe it was good to keep it steady. After 10km, we came to the first hill. Approx 900m s of ascent over 5km and then 950m s descent over 5km, down the other side. Towards the top of the hill I started to get some worrying feedback from my right knee. This was just the first of many hills. So I decided quickly that I was going to have to keep it very steady. The hills are just longer than we are used to and trained for. Shorter hills allow recovery, whereas these keep working the same muscles for that bit longer, up or down. 2

3 This took us to our first proper feed station, in St Gervais, where our support crew were staying, and were there to cheer us on up the next hill ;0) And that it is how the story continues really Big up s and downs. The kind hills were smooth underfoot. The harder ones bouldery. It was certainly varied.. apart from the views which were constantly pretty awesome. Although less so at night. We got up to the snow line at times, which was refreshing, though still T-shirt weather which is a huge help in these events. No-one likes bad weather hour after hour. 3

4 Here s an early morning, sunrise, pic, looking down the Italian side of the Mont Blanc massif. You can pick out clouds settled over lower peaks, centre of picture. An example of a bouldery section. This was a real highlight for me. Feed stations had great staple foods, of hot soup with pasta, bread, cheese, sausage, cake, biscies, too much detail.. but most offered something different. Aly and I liked to discuss, what treats we would like at the next feed station.. you know like stupid stuff.. anyway I have a thing for cold greek yoghurt and maple syrup and fruit salad ideally mixed. Both, albeit seperately, made it onto a menu at one point. Great feed station support. I ate next to nothing of what I had taken, for myself, in my pack. This feed station had a beautiful view down to Courmayer, a live band and greek yog & maple :0) The view down to Courmayeur, where we found our half way drop bags.. 4

5 And the view as we climbed back out of Courmayeur, with fresh socks! Big help! ;0) A more gentle section of rolling hills next.. unfortunately Aly had now been long suffering really bad blister pain.. but refusing to give in. The 2 nd night was the hardest bit.. with us getting really close to cut offs, 1 minute at one point. We debated timings with other runners, and pro s and cons of taking short naps etc. Essentially though we worked really hard, on some long, steep hills, to try and win back a little time. It did the trick and we took one 10 minute nap on a verge. 3 of us asleep in seconds the other 2 snoring away made me laugh :0) The last climb was probably the steepest and we met an English guy, Andy, half way up, clinging to a rock, looking very pale. He was dehydrated, it was midday and really hot and there was no water for some time to come. Aly was very good and assertive with him, insisting on knowing his plan, his state etc. On top of everything he was scared of heights, I think in a fairly big way. Aly directed him to follow me, step by step, up the hill, with her following close behind. It worked well. Water was scraped from diff t places for him and he appeared to recover at the top. I then got a bit dehydrated at the top of the hill, having underetsimated this leg and had run out of water. We had one more cut off, to start the last decsent to the finish but it was about 4-5 miles away, along the top of this ridge, and a tricky large bouldery path to get there. Aly picked up the pace to get there on time, but I didn t feel I could go faster safely. I took gels as the next best thing to water, which helped. Anyway I arrived 10 minutes late into the last checkpoint. Aly was waiting with the scanning man, clearly having given him his instructions, exacly what.. I don t know, but I was scanned and I believe the last person allowed through the final check point. I fed and watered heavily and quickly, before we set off again. Sadly leaving Andy, again flat out on the floor and looking pale. A lot of folk were stopping here with just one downhill left :0( 5

6 On top of the last hill Tete aux vents looking across to Mont Blanc, before the last descent to Chamonix. Aly really suffered with blister pain pretty much throughout but was a real trooper and a big help to me, when I needed it. She finished with 15 blisters. Me just the 2 tiddlers. Message to Aly Sorry for complaining about my 2 tiddlers.. it felt like more! And finally, the finsih line. Given we were finishing some 24 hours after the winners, there was still a great crowd. Our crack support team were there to cheer and snap:0) Both very chuffed to finish. Not sure why I didn t manage more than a thumbs up, but I was very happy and relieved. I really appreciated great support from you guys before and after the event on FB and texts etc. It really helped clarify in my mind that there had to be only one outcome ie a finish :0) We finished in 46hours 11 minutes, 19 minutes inside the last cut off. [57% of the starters finished.] 6

HALF IRONMAN TRAINING PROGRAMME

HALF IRONMAN TRAINING PROGRAMME HALF IRONMAN TRAINING PROGRAMME Here is a basic Half Ironman programme you can take the lead from. It is a 15 week programme which means you count back 15 weeks and then you start the programme. Until

More information

UTMB TRAINING GUIDE BY NEIL THUBRON

UTMB TRAINING GUIDE BY NEIL THUBRON UTMB TRAINING GUIDE BY NEIL THUBRON CONTENTS u INTRODUCTION u MENTAL PREPARATION u PHYSICAL PREPARATION u EQUIPMENT u NUTRITION u THE RACE ABOUT THE AUTHOR Neil Thubron is the founder of XNRG, the multi-day

More information

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan.

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan. Welcome to The Big Half Training Plans Complete beginner half marathon training plan. We ve pulled together this training programme to help you understand the basics of what, how much and when to run over

More information

10km challenge for experienced runners

10km challenge for experienced runners 10km challenge for experienced runners Congratulations on committing to a 10kAnyWay running challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving

More information

Race Review Dentdale Run 8 th March 2014

Race Review Dentdale Run 8 th March 2014 Would you enter this event again? Would you recommend this event to others? Event rating Comments Number Response Text 1 The weather was amazing - same again next year please! 2 good event - happy to support

More information

Do you want to be Overcooked or Undercooked on the start line of the UTA?

Do you want to be Overcooked or Undercooked on the start line of the UTA? Do you want to be Overcooked or Undercooked on the start line of the UTA? The UTA is a big event. Whether it is the 22, the 50 or the 100, you are going to be out there slogging your way up and down some

More information

1 The village party. Read and listen.

1 The village party. Read and listen. Read and listen. 1 The village party Sophia Walter and her brother, William, lived in a small village. On the last day of May, Sophia said to William, It s June next month and 21st June is the longest

More information

Training Program. Definitions. Preparation for Training

Training Program. Definitions. Preparation for Training Training Program The attached 8 week program is designed for EXPERIENCED cyclists aiming for the Grafton to Inverell Cycle Classic 228km ride. It can be used as a guide to assist you prepare for the event

More information

Chaigneau: The Soulman of. Training the Elites. When Life. The Music. Asia s first trail running magazine March / April 2016

Chaigneau: The Soulman of. Training the Elites. When Life. The Music. Asia s first trail running magazine March / April 2016 Asia s first trail running magazine March / April 2016 Training the Elites The Music Effect 11 Cool Gear and Nutrition Solutions to Turbo Boost Your Runs Running When Life Gets Hectic Sebastien Chaigneau:

More information

London 2 Brighton Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge!

London 2 Brighton Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge! Your guide to getting fit & ready for your challenge! www.london2brightonchallenge.com Whether you intend to tackle the Whole or Half you should embark on a suitable training regime well in advance. For

More information

WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

With many miles of training under his belt, Glen has designed a series of programmes which start you off at zero and get you straight to hero!

With many miles of training under his belt, Glen has designed a series of programmes which start you off at zero and get you straight to hero! TRAINING PROGRAMMES FOR RUNNERS In Association with Glen Gore from Team Tri-Lab Multisport Training Services Background on the Coach: Glen Gore has been a professional triathlete for the past 50 years,

More information

Sprint Training for Distance Runners By Steve Magness

Sprint Training for Distance Runners By Steve Magness Sprint Training for Distance Runners By Steve Magness A topic that has come up a lot lately is sprint training for distance runners. A recent flotrack workout wednesday (here) and Jay Johnson's blog (here)

More information

The Four Musketeers in The Night Before Christmas By Mary Engquist

The Four Musketeers in The Night Before Christmas By Mary Engquist The Four Musketeers in The Night Before Christmas By Mary Engquist CAST: 4 Roommates Rachel Arianna Kim Monica Narrator SETTING: In a dorm room with a window and beds. Narrator can play the parts of the

More information

Orinda Aquatics JO Surveys

Orinda Aquatics JO Surveys Orinda Aquatics JO Surveys Question #1: Do you like the new single age format for Prelims and Finals? Swimmers: 14 Yes 3 No 2 No Opinion Coaches: 29 Yes 3 No 1 No Opinion Officials: 13 Yes 0 No 2 No Opinion

More information

Once you can handle 30min, you then need to consider the type of walking you need to not only finish a half marathon, but finish it in style.

Once you can handle 30min, you then need to consider the type of walking you need to not only finish a half marathon, but finish it in style. Half Marathon Walk Training From First Time to Faster Times F walkers, the Half Marathon can be so many things. It s long enough to be challenging, but doesn t take months to train f recover from. A beginner

More information

Perth 2016 World Masters Marathon & Half Marathon Runner s Essential Guide

Perth 2016 World Masters Marathon & Half Marathon Runner s Essential Guide Perth 2016 World Masters Marathon & Half Marathon Runner s Essential Guide MARATHON & HALF MARATHON ESSENTIAL GUIDE The countdown to the Perth 2016 World Masters Marathon and Half Marathon is underway

More information

Training for a Marathon: An Basic Guide

Training for a Marathon: An Basic Guide Training for a Marathon: An Basic Guide Following is an introductory beginner s guide for those who are new to marathon running. Please note that this is a general guide only and must not be taken as professional

More information

11 Ways Youth Baseball Parents Can Support Their Coach

11 Ways Youth Baseball Parents Can Support Their Coach 11 Ways Youth Baseball Parents Can Support Their Coach spiderselite.com/2015/07/22/baseball-parents-support-coach/ Coach Jon Youth baseball parents have a difficult job. On top of making sure your child

More information

Table of Contents. Page 2 of 36

Table of Contents. Page 2 of 36 Table of Contents Introduction... 3 Setup Lessons... 4 The Grip... 4 Ball Positioning... 5 Posture... 7 Alignment... 9 Swing Lessons - Step 1... 11 Swing Lesson - Step 2... 21 The Loop Drill... 24 Standing

More information

Osaka Marathon 2017 Scott Malibu Stacey

Osaka Marathon 2017 Scott Malibu Stacey Osaka Marathon 2017 Scott Malibu Stacey I decided to enter Osaka Marathon once I knew that the family intended to be in Japan at the time of the race for an extended period of time. I was debating between

More information

Concept2 Indoor Rower How To Row An Indoor Rowing Race

Concept2 Indoor Rower How To Row An Indoor Rowing Race Concept2 Indoor Rower Fact Sheet 5: How To Row An Indoor Rowing Race Whilst indoor rowing is a great activity for children, and care must be taken not to over stretch the growing body (see Fact Sheet 4)

More information

THE NEW TRAIL RUNNING RANGE, ALWAYS WITH YOU DURING YOUR SWEETEST VICTORIES!

THE NEW TRAIL RUNNING RANGE, ALWAYS WITH YOU DURING YOUR SWEETEST VICTORIES! PRESS RELEASE THE NEW, ALWAYS WITH YOU DURING YOUR SWEETEST VICTORIES! Trail running postural top and tank top, trail running under control short, full tights, pirates ¾ Including the fibres in the design,

More information

One Kid's Treasure Written by Len Schuler Illustrations by Kit Jaspering

One Kid's Treasure Written by Len Schuler Illustrations by Kit Jaspering One Kid's Treasure Written by Len Schuler Illustrations by Kit Jaspering Kids Sunday School Place, Inc. All Rights Reserved. www.kidssundayschool.com Not so long ago, there was a jungle filled with many,

More information

Running Against the Aging Curve

Running Against the Aging Curve Running Against the Aging Curve I attempted to run my first 100 at the ripe old age of 46. It was a failure full of introspection. I had experienced enough early failures ultrarunning (finishing nearly

More information

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation 2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but

More information

What If? An interactive exploration of violence against women. By Lydia Longman

What If? An interactive exploration of violence against women. By Lydia Longman What If? An interactive exploration of violence against women. By Lydia Longman 1 A Note... The following is a scripted version of an interactive psychodrama, based on true events. It follows some inspiration

More information

10. Mai Language in Use Test

10. Mai Language in Use Test Name Punkte von 49 Klasse Schriftliche Reifeprüfung aus Englisch 2. Haupttermin 10. Mai 2010 Language in Use Test Instructions 1. This test contains 4 tasks and 49 questions. 2. Write all your answers

More information

18-WEEK MARATHON TRAINING PROGRAM

18-WEEK MARATHON TRAINING PROGRAM 18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O

More information

Answer These 9 Questions Honestly To Find Out If YOU Have The X Factor In Your Game

Answer These 9 Questions Honestly To Find Out If YOU Have The X Factor In Your Game Answer These 9 Questions Honestly To Find Out If YOU Have The X Factor In Your Game X Factor (ex-fact-or) adj. The unexplainable, almost magical quality of a person who performs a complex task with effortless

More information

Strategies for Elimination Races

Strategies for Elimination Races Strategies for Elimination Races Although not a championship event, the elimination race is a crowd favorite. The elimination race is also called the Miss and Out or the Devil Take the Hindmost. It is

More information

18-week training program

18-week training program MARA T HON 18-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T

More information

SUMMER CROSS COUNTRY TRAINING PROGRAM

SUMMER CROSS COUNTRY TRAINING PROGRAM PRESENTS SUMMER CROSS COUNTRY TRAINING PROGRAM ummer training is the key to success, not only in cross country next fall, S but also your spring track season. The keys are to build yourself up, both physically

More information

Winter 2017/2018 POWER GUIDE PROGRAM. For lovers of nature and sportsmen. Take your place, ready, go!

Winter 2017/2018 POWER GUIDE PROGRAM. For lovers of nature and sportsmen. Take your place, ready, go! Take your place, ready, go! Winter 2017/2018 POWER GUIDE PROGRAM For lovers of nature and sportsmen AQUA GYM A soft traumatic system to make exercise in the water. You can develop tonicity through natural-weight

More information

Portugal Orienteering Meeting, 2017, Phil & Adele Newall

Portugal Orienteering Meeting, 2017, Phil & Adele Newall Portugal Orienteering Meeting, 2017, Phil & Adele Newall Background Some of you might remember that I penned an article on the POM 2016 event which was attended by ourselves, Moncasters and Eastleys. Well,

More information

How to Get Faster A list of everything you can do to put it all together when it counts

How to Get Faster A list of everything you can do to put it all together when it counts How to Get Faster A list of everything you can do to put it all together when it counts To get faster for a certain race means that you will have to peak which can last for up to a month if you re looking

More information

The Red Nosed Reindeer by Rachel Carrozziere

The Red Nosed Reindeer by Rachel Carrozziere The Red Nosed Reindeer by Rachel Carrozziere What Who When Wear (Props) As a group debate over who gets to wear the red nose this year, Charlotte and Rose discuss the stories told at Christmas, but only

More information

BMS 2 Entry Exam 2011

BMS 2 Entry Exam 2011 English BMS 2 Entry Exam 2011 (TIME: 45 MINUTES) Name:.. First Name:.. Number: Points:... Grade:... PART 1A READING COMPREHENSION (15 minutes) Please read the following text carefully and then do the task

More information

About. The beach was a few hours drive away, so I decided to take a nap in the backseat until we got

About. The beach was a few hours drive away, so I decided to take a nap in the backseat until we got SNEAK PEEK! 5.11.14 About The beach was a few hours drive away, so I decided to take a nap in the backseat until we got there. And believe me, with all the junk piled up in the back of the car, it wasn

More information

TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a marathon before and want to improve their

More information

Read the following passage about a young person with ambition. Then answer questions Joe s Reward. by Horatio Alger Jr.

Read the following passage about a young person with ambition. Then answer questions Joe s Reward. by Horatio Alger Jr. Read the following passage about a young person with ambition. Then answer questions 1 11. Joe s Reward by Horatio Alger Jr. Joe certainly presented a neat appearance when he rowed over to the hotel dock.

More information

PARTICIPANT GUIDE THE PEBBLE BEACH RESORT PEBBLE BEACH, CALIFORNIA JANUARY

PARTICIPANT GUIDE THE PEBBLE BEACH RESORT PEBBLE BEACH, CALIFORNIA JANUARY PARTICIPANT GUIDE THE PEBBLE BEACH RESORT PEBBLE BEACH, CALIFORNIA JANUARY 27, 2018 Haven t registered yet? Click here to register! General Information a. About The vineyard vines Half Marathon at Pebble

More information

Nuuksio Classic Trail Maraton Rules and Instructions

Nuuksio Classic Trail Maraton Rules and Instructions Nuuksio Classic Trail Maraton 30.8.2013 Rules and Instructions Before the race Accomodation Insurance Liability Hotel Siikaranta offers a special price to the race participants. Reservations directly from

More information

RACE INFORMATION PACK

RACE INFORMATION PACK 23-24 JULY 2016 RACE INFORMATION PACK INSOMNIA 24 / RACE INFORMATION PACK / 1 Thank you for registering to take part in Insomnia 24, we hope you re as excited as we are for event day! We hope that your

More information

Flyers. Reading & Writing. Cambridge Young Learners English. My name is:... There are 50 questions. You have 40 minutes.

Flyers. Reading & Writing. Cambridge Young Learners English. My name is:... There are 50 questions. You have 40 minutes. Centre Number Candidate Number Cambridge Young Learners English Flyers Reading & Writing Version 151 0761 There are 50 questions. You have 40 minutes. You will need a pen or pencil. My name is:... DC (CW/JG)

More information

FUJI4017_book_r :37 PM Page 1. Illustrated by Mark Huebner

FUJI4017_book_r :37 PM Page 1. Illustrated by Mark Huebner FUJI4017_book_r25 2005 06 06 3:37 PM Page 1 Illustrated by Mark Huebner FUJI4017_book_r25 2005 06 06 3:37 PM Page 2 FUJI4017_book_r25 2005 06 06 3:37 PM Page 3 1-800-432-0362 www.eczemacanada.ca This service

More information

2008 New York City Marathon Notes

2008 New York City Marathon Notes Whether it s your first marathon or your twenty-first marathon, we all can use some help getting ready for the big day. Here are some tips to help you prepare for a successful race. Number Pick-up: Jacob

More information

A New Chart for Pitchers and My Top 10 Pitching Thoughts Cindy Bristow - Softball Excellence

A New Chart for Pitchers and My Top 10 Pitching Thoughts Cindy Bristow - Softball Excellence This is Part 6 of my 6 part article series for the National Fastpitch Coaches Association (NFCA) Since this is my last article I want to share something cool with you I ve learned recently, along with

More information

2018 David s Trail Endurance Run Runner information Sheet

2018 David s Trail Endurance Run Runner information Sheet ! 2018 David s Trail Endurance Run Runner information Sheet SCHEDULE All races held rain or shine, sleet or snow. Parking, packet pickup, post race festivities also at Rocking Chair Resort, 278 Co. Rd.

More information

A Women s Walking Training Program

A Women s Walking Training Program A Women s Walking Training Program Our objective is to get women to the starting line of fitness. Regardless of your age or ability we aim to create opportunities in walking and running around the world.

More information

RG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN

RG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 1 12 Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG Active to

More information

ENDURANCE TRAINING. By Mike Gratton 1983 London Marathon Winner

ENDURANCE TRAINING. By Mike Gratton 1983 London Marathon Winner ENDURANCE TRAINING By Mike Gratton 1983 London Marathon Winner WHAT ARE THE DEMANDS OF MARATHON RUNNING? You have to run for more than 2hrs Your energy reserves will become depleted In some races you will

More information

TRAINING SCHEDULE MARCH

TRAINING SCHEDULE MARCH TRAINING SCHEDULE MARCH BEGINNERS AND THOSE BIKING 25 MILES IN PELOTONIA Sunday...walk 2 miles Monday...off/stretch/core strengthening 15 minutes Tuesday...bike 8 miles Wednesday...walk 2 miles Thursday...bike

More information

Foul Ball by Kelly Hashway

Foul Ball by Kelly Hashway Emmitt followed his father to row eleven, seats thirteen and fourteen. He was so busy taking in the sights at the baseball stadium that he wasn t watching where he was going. He bumped right into his father

More information

From the Field : Doing Two-Person Team RAAM by Bernie Comeau (2001) UltraMarathon Cycling Assoc., Inc. All rights reserved

From the Field : Doing Two-Person Team RAAM by Bernie Comeau (2001) UltraMarathon Cycling Assoc., Inc. All rights reserved From the Field : Doing Two-Person Team RAAM by Bernie Comeau (2001) UltraMarathon Cycling Assoc., Inc. All rights reserved In 2001, Team RAAM witnessed a changing of the guard. In years past, the four-person

More information

Your Way. 25km. 12/13 September. 29/30 August. 27/28 June. 23/24 May. 2/3 May

Your Way. 25km.  12/13 September. 29/30 August. 27/28 June. 23/24 May. 2/3 May e g n e l l a h C r You Your Way 25km m k 50 m 0k 0 1 2/3 May 23/24 May 27/28 June 29/30 August 12/13 September Ultra Series 2015 What challenge are you taking on for 2015? With the Ultra Series, you have

More information

Wednesday, June 16, 2010 at 12:17PM Dan Paris. The official Suzuki RMX450Z test: Trail bike or racer?

Wednesday, June 16, 2010 at 12:17PM Dan Paris. The official Suzuki RMX450Z test: Trail bike or racer? Wednesday, June 16, 2010 at 12:17PM Dan Paris The official Suzuki RMX450Z test: Trail bike or racer? Year s ago, back in the two-stroke era, Suzuki saw a lot of success off-road with their RM-250 based

More information

CHAMONIX EXPERIENCE WINTER ACTIVITIES CHAMONIX MONT- BLANC

CHAMONIX EXPERIENCE WINTER ACTIVITIES CHAMONIX MONT- BLANC www.chamex.com Chamonix Experience provides exciting and challenging days in the mountain from one day courses to week long expeditions as well as private guiding for individuals and groups. We can help

More information

WINDSURF SHOP SHELL KEY CAMP GROUND FT DESOTO EGMONT KEY

WINDSURF SHOP SHELL KEY CAMP GROUND FT DESOTO EGMONT KEY Managed to engineer a quick intrastate trailer trip. I was looking on craigslist for a cheap, used windsurfing rig and ran across a posting for this paddle board I had looked into before, which was ironically

More information

The Ultra-Trail Du Mont-Blanc race By Bob Allison

The Ultra-Trail Du Mont-Blanc race By Bob Allison The Ultra-Trail Du Mont-Blanc race 2011 By Bob Allison This epic race started in Chamonix, France with 2369 runners attempting to traverse 106 miles round the Mont Blanc massif passing through Italy, Switzerland

More information

Levers. Simple Machines: Lever 1

Levers. Simple Machines: Lever 1 Levers In the last lesson, we spent a lot of time on this strange concept called work. Work happens when something moves a distance against a force. Swell...who cares?! Well, believe it or not, this is

More information

fit runner tackling the big one

fit runner tackling the big one fit runner tackling the big one How many truly remarkable things have you done in your life? If the answer is not many, or even none, then maybe it s time to run a marathon. Because no matter how fit you

More information

12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN

12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Sprint Triathlon Plan Page 1 12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN Key Notes RG Active 12 Week Sprint Triathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the

More information

to be second. to be near the hospital. Legs family to eat spaghetti. it was time to get up. it was to be run next week.

to be second. to be near the hospital. Legs family to eat spaghetti. it was time to get up. it was to be run next week. Year 4 Reading Test Mark Scheme 1. Legs Race Multiple choice questions 1 6. Award for each correctly identified option. Do not award a mark if a child has circled more than one option. (Assessment Focus

More information

Primary National Strategy. A Real Treat!

Primary National Strategy. A Real Treat! A Real Treat! Tom was very happy. It was the weekend and he was off to the beach with his mum and dad, his puppy and baby Pete. Help me pack the green bag, said Mum. We need sun cream and lots to eat.

More information

ELK VALLEY ULTRA RACER HANDBOOK PRESENTED BY STAG LEAP RUNNING CO. JULY 29, 2017 FERNIE, BC

ELK VALLEY ULTRA RACER HANDBOOK PRESENTED BY STAG LEAP RUNNING CO. JULY 29, 2017 FERNIE, BC ELK VALLEY ULTRA RACER HANDBOOK JULY 29, 2017 FERNIE, BC PRESENTED BY STAG LEAP RUNNING CO. TABLE OF CONTENTS WELCOME PAGE 3 GETTING READY PAGES 3 4 o Accommodation Discounts o Can t Race? o Change to

More information

AMANDA HERRINGTON: Coming into this week, a place that you've had success as a playoff event, what is it about TPC Boston?

AMANDA HERRINGTON: Coming into this week, a place that you've had success as a playoff event, what is it about TPC Boston? PRE-TOURNAMENT INTERVIEW: August 31, 2016 SEAN O HAIR AMANDA HERRINGTON: We'll go ahead and get started. We would like to welcome Sean O'Hair into the interview room here at the Deutsche Bank Championship.

More information

CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME

CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in under 4 hours.

More information

RG Active 12 Week Super Sprint Triathlon Plan Page Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN

RG Active 12 Week Super Sprint Triathlon Plan Page Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Super Sprint Triathlon Plan Page 1 12 Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Super Sprint Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG

More information

3-Days Per Week Marathon Training Plan

3-Days Per Week Marathon Training Plan 3-Days Per Week Marathon Training Plan MY STORY I always wanted to run the Boston Marathon, so when a sponsor approached me about running it, it was an opportunity that I just couldn t refuse. I was only

More information

English Level 1 Component 2: Reading

English Level 1 Component 2: Reading Write your name here Surname Other names Pearson Edexcel Functional Skills English Level 1 Component 2: Reading Centre Number Candidate Number 14 18 March 2016 Time: 45 minutes You may use a dictionary.

More information

Yo. Little Bro! Move it or lose it! Wallace McKnight yelled. He grabbed his backpack. Wallace went out the door. His mom said to wait for Miles.

Yo. Little Bro! Move it or lose it! Wallace McKnight yelled. He grabbed his backpack. Wallace went out the door. His mom said to wait for Miles. 1 Yo. Little Bro! Move it or lose it! Wallace McKnight yelled. He grabbed his backpack. Wallace went out the door. His mom said to wait for Miles. But Wallace was in a rush. Today was a big day. The first

More information

Unit: Skiing and Snowshoeing Skiing

Unit: Skiing and Snowshoeing Skiing 1 Unit: Skiing and Snowshoeing Skiing Although the word "skiing" was originally used as a generic term for traveling through the snow on two long boards, the sport has evolved dramatically to include many

More information

The Italian Job! September 2017

The Italian Job! September 2017 11-16 September 2017 The Italian Job! Cycle over 320 miles along the lakes and through the mountains, whilst raising funds and awareness for Prevent Breast Cancer. Itinerary Day 1 - Arrive in Novara: On

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

TEST EXAM PART 3 ADVANCE LAND NAVIGATION

TEST EXAM PART 3 ADVANCE LAND NAVIGATION NAME DATE TEST EXAM PART 3 ADVANCE LAND NAVIGATION 1. Knowing these four basic skills, it is impossible to be totally lost; what are they? a. Track Present Location / Determine Distance / Sense of Direction

More information

Session 8: Step Up Your Physical Activity Plan

Session 8: Step Up Your Physical Activity Plan Session 8: Step Up Your Physical Activity Plan In Session 4 you learned that both planned and spontaneous physical activities are important. Together they make up your total day-to-day activity level.

More information

mother has a few quirks of her own, too. (OLIVIA clears a large space on the kitchen counter and begins unpacking the groceries.)

mother has a few quirks of her own, too. (OLIVIA clears a large space on the kitchen counter and begins unpacking the groceries.) 31 LYDIA. You can do that when we get back. Olivia, will you be okay starting dinner without me? Maybe you should wait OLIVIA. I think I ll be okay. GABE. Do you want me to give you money for the WYATT.

More information

Leg #1 (GUNLOCK AND LOADED) Miles

Leg #1 (GUNLOCK AND LOADED) Miles Leg #1 (GUNLOCK AND LOADED)- 6.07 Miles Difficulty: Easy to Moderate This is a nice leg for those who like running downhill. It s a beautiful run down the Santa Clara River canyon to the point where the

More information

The Thames Path Challenge

The Thames Path Challenge The Thames Path Manual 2016 Your guide to preparing for the challenge! www.thamespathchallenge.com Welcome to the Thames Path CHALLENGE 2016 This guide should give you a good overview of what to expect

More information

Training for a Cycling challenge

Training for a Cycling challenge Training for a Cycling challenge Introduction People from all walks of life register for our cycle challenges, they are designed for people of average fitness and you don't have to be Sir Bradley Wiggins.

More information

LA CARRERA PANAMERICANA OCTOBER 2008

LA CARRERA PANAMERICANA OCTOBER 2008 LA CARRERA PANAMERICANA OCTOBER 2008 La Carrera PanAmericana October 2008 The following is reproduced with the kind permission of David Hinton, of Predator Performance in Largo, Florida. David was driving

More information

How to Throw a Flip Horseshoe

How to Throw a Flip Horseshoe How to Throw a Flip Horseshoe Ready, Aim, Fire! Kay Keskinen E-mail: ringergal at yahoo dot com Last updated: 22-JAN-2012 Through my horseshoe pitching web site I see statistics that indicate many searches

More information

The Ben Nevis Charity Challenge

The Ben Nevis Charity Challenge Saturday 12 September Image: Nilfanion CLIMB BEN NEVIS CYCLE 25 MILES Enter your team of four for this exciting team challenge to raise funds for the charity of your choice For more information and to

More information

9-MONTH TRAINING PLAN

9-MONTH TRAINING PLAN COUCH toathon 9-MONTH TRAINING PLAN Just like a baby needing nine months in the womb before greeting the world, so a new runner should ideally spend at least nine months building up to running their first

More information

OUTDOOR ED. Huntingtower Year 10 Climb. Student and Parent Information Booklet. 23 rd 27 th Feb 2015

OUTDOOR ED. Huntingtower Year 10 Climb. Student and Parent Information Booklet. 23 rd 27 th Feb 2015 Student and Parent Information Booklet Huntingtower Year 10 Climb 23 rd 27 th Feb 2015 OUTDOOR ED 1. EDUCATIONAL AIMS: - To develop Outdoor Education Skills - To develop Independence 2. LOCATION: Mt Araplies

More information

PACKET PICKUP: Friday, MAY 6th from 3-8PM

PACKET PICKUP: Friday, MAY 6th from 3-8PM Dear SPA GIRL ladies, WELCOME! WELCOME! WELCOME! We re so very excited about y all joining us for our 5TH Anniversary SPA GIRL TRI at the lovely JW Marriott San Antonio Hill Country Resort & Spa. Please

More information

Welcome to The Big Half Training Plans. Complete half marathon training plan.

Welcome to The Big Half Training Plans. Complete half marathon training plan. Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development

More information

SESSION MEETING NOTES

SESSION MEETING NOTES 1. Welcome Welcome and thank you for attending our Spring Session Meeting! To move this along as quickly as possible, and since we have a LOT to cover today, I would REALLY appreciate you all giving me

More information

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters 200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no respect. When we

More information

Athens Classic Marathon Athens, Greece Sunday, 10 November, :00 AM. Kamiar Kouzekanani

Athens Classic Marathon Athens, Greece Sunday, 10 November, :00 AM. Kamiar Kouzekanani Athens Classic Marathon Athens, Greece Sunday, 10 November, 2013 9:00 AM Kamiar Kouzekanani In 490 BC, in the Battle of Marathon, Athenians defeated the Persians. Phidippides ran from Marathon to Athens

More information

MERRY CHRISTMAS MAYHEM

MERRY CHRISTMAS MAYHEM MERRY CHRISTMAS MAYHEM By Mindy Starns Clark Performance Rights To copy this text is an infringement of the federal copyright law as is to perform this play without royalty payment. All rights are controlled

More information

SWIMMER INFORMATION SHEET SATURDAY 10 MARCH 2018 MOUNT MAUNGANUI MAIN BEACH 2.6KM, 1KM, 500M, 200M OCEANSWIM.CO.NZ

SWIMMER INFORMATION SHEET SATURDAY 10 MARCH 2018 MOUNT MAUNGANUI MAIN BEACH 2.6KM, 1KM, 500M, 200M OCEANSWIM.CO.NZ SWIMMER INFORMATION SHEET SATURDAY 10 MARCH 2018 MOUNT MAUNGANUI MAIN BEACH 2.6KM, 1KM, 500M, 200M OCEANSWIM.CO.NZ CONTENTS GEAR BAG CHECKLIST TIMETABLE OF EVENTS ON THE DAY TIMING CHIPS COURSE MAPS SAFETY

More information

005 theme sports divider

005 theme sports divider Sitting down in front of the artwork Kind of Blue by Jenny Holzer in the Modern Art Museum of Fort Worth, seniors Hannah Barclay and Brooke Wilson take a photo together. In the fall, the Art Magnet and

More information

Survey Results. What We Heard

Survey Results. What We Heard Survey Results What We Heard Canadian Winter Revenge 2018 How Are We Doing? It has been an exciting eighteen months since we inherited Canadian River Valley Revenge. Despite new leadership, Canadian RVR

More information

Autism on the Seas Past Guest Excursion Reviews St Maarten

Autism on the Seas Past Guest Excursion Reviews St Maarten Afternoon beach excursion to orient beach Would recommend to other Special Needs Families? Comments The excursions had an aircondition bus pick us up and brought us to orient beach for a few hours. We

More information

Marble: 9:10 am Creede: 11:57 am Today s Airtime: 2.8 hrs Total PIC Time: Total Logged Time:

Marble: 9:10 am Creede: 11:57 am Today s Airtime: 2.8 hrs Total PIC Time: Total Logged Time: Sunday, September 10, 2017 Cobra flight #599, PIC #612, 1 landings Lilly Lake, Redstone Castle, Schoefield Pass, Maroon Bells, Maroon Lake, Half Moon Pass Marble: 9:10 am Creede: 11:57 am Today s Airtime:

More information

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. 2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information