Next Run: Brussels 42K

2012-10-07 09:00:00 GMT+01:00

Rainradar

Click on the image or here for large image!

Tuesday, 4 September 2012

Silver Cup first Olympic Marathon on display in Athens


The Price of the first Olympic marathon is on display in the Acropolis, in Athens, Greece. The silver cup was up for sale in April this year (see corresponding posting).


By then they estimated the cup to raise some 200.000 euros but the final result hit the 650.000 euro. The cup was sold by the grandson of the first time winner and was purchased by another Greek who wanted to keep the cup in Greece as part of their national heritage.

First on display in the Acropolis, from September 2013 it will on display in a cultural centre.

source: Reuters.

Sunday, 2 September 2012

Training at altitude

TIP from RunningDutch:
Tips for running at altitude:
  • Eat more;
  • Drink more;
  • Sleep more;
  • Watch you iron intake.
other tips
Maybe this article is better suited for the beginning of the summer season with people heading of for the Alps or the Tatra or any other high mountains suitable for a summer holiday. This post contains some facts/tips on training at altitude.
  • Due to less oxygen your boy will produce more of the hormone EPO (the natural way) and increase the production of red blood cells that transport oxygen in your blood. For this your body needs iron which you can get from meat, fish, poultry, broccoli, cauliflower, pumpkin, tomatoes or citrus-fruits;
  • With these extra red blood cells you can transport more oxygen and perform at the same level as on lower attitudes. Back at sea level you can even perform better for some time before your blood levels return to their usual values;
  • 3 or 4 days to bring the production of red cells up to speed;
  • It takes some 10 days before your body is used to the altitude, having enough extra red blood cells and the stress on your body of adapting to altitude has worn off;
  • This 'stress' due to this adaptation usually sets in between 48 hours to 7 days after arriving at altitude;
  • After some 30 days your blood levels are at the levels that match the altitude you are staying at. This means the useful effect is still their but no longer increases. 
Giewont in the Polish Tatra
Can you prepare yourself for a stay at high altitude?
You can if you mind the following tips:
  1. Increase your iron intake. This is a important building block for red blood cells;
  2. Take extra antioxidants: The lack of oxygen at the will produce more free radicals during exercise. Vitamin C is an antioxidant;
  3. Eat enough!: Your appetite will decrease at altitude but your body needs more energy! Nice for loosing weight but no so nice for your (training)results.
Now some tips for during your training at altitude;
  1. Adapt: Try not to maintain your normal pace-training levels but check out your heart rate. Pay no attention to speed or pace per kilometre. This goes for intervals, tempo runs and duration runs;
  2. With intervals: take longer periods for recovery. Would you usually run 2 minutes and recover 1. Change this around while at altitude;
  3. Get extra sleep: You give your body more time to recover and adapt to the altitude;
  4. Drink extra: You will breath more frequent and more shallow losing more moisture. Next to this effect is the air at altitude dryer. Both effect makes you loose your fluids faster!
This article is a summary of an article on running competitor.

The Stimulator: A training in preparation for the marathon

This is a nice training for anyone who is preparing for a marathon. Run 16 miles, which equals 26,2 kilometres, in the pace you have in mind for the marathon race day.
.
interview with both gents
Why 26,2? Well this has to do with both Americans that came up with this training Keith and Kevin Hanson of  Hansons-Brooks Distance Project (see video).

For those who think in miles the marathon is 26.2 miles in stead fo 42.195 kilometres. Furthermore it is more than your average duration training and it will help tp prepare yourself mentally for the big day. It gives you the feeling what it is like to maintain your marathon tempo for a longer period.

On the other hand: It is short enough to recover within a few days to continue your marathon training.

TIP from RunningDutch:
You can copy this idea for other distances:
  • 13,1 kilometre for your half marathon pace;
  • 10 K in preparation for the !) mile race;
  • etc.
other tips
The Hansons will have their elite runners do this training some 5 weeks before the marathon.

I myself would look at my training schedule and pick a training day which lists a 25K run in the week leading up to the marathon.
Most likely you can find on of those in the 6 to 3 weeks leading up to the marathon.
Just do this training in your marathon pace in stead of the more leisurely Long Slow Distance (LSD) pace.

You can also use this training to practise your eating and drinking strategy for the race. Try to find out which sports drink is provided at the refreshing points during the race. Quit often this is one of the sponsors so simply look at the race website.
Do you consider to Carry your own drinks and gels? If so, than carry it with you during this training as well. If not, find someone to help you who can be your refreshing point en route.

As this training is carried out at marathon pace find a route with clear markers or use a GPS watch or have some with you on a bike with a distance meter.

If you are training for a marathon just to finish it and you don't have the ambition of a certain time? Than the usual 20miles run is still the best (which equals 32km and this is a nice route).

Shoes with multiple sensors

A Nike newsletter showed me this add next to the text on the Nike LUNARTr1+ iD. The image suggests build in sensors kind of shwoing your running profile on a iPhone.

Besides this technology: It is one of the customizeble shoes by Nike.

As I wanted to know more on the shoe I hit the link but this did not work. A bit clumsy for such a big brand.

Sniffing around I did find some nice video's.

The first is on the dynamic suport system and is already some years old and maybe even outdated with all the talk on natural running:



And now the LUNARTR1:



It gives me the impression its registers the intensity of a training and not your technology. Heel landing versus middel or front foot landing and/or inside or outside of the foot.
Could be the shoe is an alround training shoe and not a running shoe.

Another insight into the innovation of Nike and Nike+ is this product presentation:


Looks like they were inspired by Apple and the way they introduce their new products...

Thursday, 30 August 2012

Run through the history of the Battle of Arnhem

September is for some people the month of the commemoration of operation Market Garden and for me the Battle of Arnhem. First in line is the  Airborne March on the first Saturday of September.
No running allowed on the route of the 10, 15, 25 and 40 kilometre. Would not be possible anyway with over 30.000 people taking part. No need as I run on a regular basis in Oosterbeek and the surrounding area.

I can only recall one run associated with the Airborne theme. This charity run was to collect money for veterans (I think Lest we forget). It was a run to accompany the participant of the London Marathon that ran home after the marathon in a relay race. The last leg was from Arnhem to Oosterbeek in the company of other runner all dressed in a white shirt with the Pegasus emblem. I still have the shirt as it is a souvenir from the run that became the start of my 'running career.

I have made a route on runkeeper named 'Battlefield Run: Oosterbeek / Arnhem 1944'. It is a route of  30+ kilometres. The ideal 'long slow duration training preparation for one of the many marathon organised this fall across Europe. The is mainly on bicycle paths/smaller road with some unpaved stretches.

For anyone who wants to run/train in the surrounding of Oostbeek in this history environment this route can serve you as inspiration. Maybe this 30+ route is a bit ambitious so maybe I will post a shorter route later on. Now I will describe the route and link it to the history of September 1944. I will suggest some shortcuts in the meantime.


Like to run with someone who is familiar with the route. Leave a comment to contact me and who knows, maybe we can run (a part of) the route together!

The Battle of Arnhem

A very brief introduction: In an attempt to end the war before Christmas the Allies came up with a plan to cross the rivers in the Netherlands to open up the route to Berlin over the plains of northern Germany. The plan was code-named: Market Garden.
In order to catch the bridges over the rivers undamaged paratroopers were dropped along the route.

The drop zones for the troops that were to seize the bridge at Arnhem were over 10K tot the west of the town.

Only a part of the British para's under the command of John Frost succeed to reach the bridge and captured the north side and managed to keep it for four days. The majority ended up in the so called perimeter in Oosterbeek were they held out for ten days before retreating across the river Rhine under cover of the night.This made Oosterbeek a battlefield for ten days.

Driel on the south bank of the river became battlefield as the Polish para's were dropped in support of the British in Oosterbeek. The heavy equipment of the Poles was flown in before with Gliders but to the north bank.

This route will take you to the landing and drop zones, trough Oosterbeek and into Arnhem and the BRidge. You'll loop back to Oosterbeek and one of the last points of interest is, quite fittingly the Airborne Cemetery.

Wanne learn more before you start your run (highly recommended) use google or Wikipedia, the very extensive site MarketGarden.com or visit the  Airborne Museum. This will add to the experience of running in this beautiful and peaceful environment.

 

The route

The start of the route is at Hotel West End on 'de Amsterdamse weg'. This road was the northern route from the drop zones into Arnhem. Code-named Leopard Route. 

Start your run heading west along the 'Amsterdamse weg'. Stay on the bicycle track on the left side )southside' of the road.
After 1K turn left into the ´Wolfhezerweg´. After some time you will see the first monument. An impressive 'Glider', landing to deliver the heavy equipment such as Jeeps or light artillery. You are now on the landing zone as it was used during 1944. 
Continue along this road until your cross the rail road. Turn right directly after the crossing onto the bicycle path directly along the railroad.

App. after you see to your left that the woods make way for field. Cross the road and head onto the dirt track heading south on the edge of the wood and field.

The path bends right. Again you are on a landing zone for Gliders. Compare the satellite image of Runkeeper with the route with the areal photography from 1944.
Runkeeper

Archive
Continue on the path as it bend left and due south again. After a sharp bend to the right you can turn left heading between golf courts towards a sports field.
When you come to the clubhouse of the golf course turn left between the sport field and the parking lot. Continue straight ahead into the ´Ginkelseweg´. You have covered some 7K.

From this area the second battalion of John Frost headed towards the bridge on the  southern 'Lion' route. As far as possible we will follow this route for some time.

Follow the Ginkelseweg untill you come to the  Bennekomseweg.

Take the bicycle path to the right towards the major road (Utrechtseweg). Cross this road and turn left towards the bridge-flyover of the motorway.

You might consider to turn right on the Bennekomseweg for just a 100 meter or so to take a look at the Airborne Monument of the town of Heelsum. Continue the route afterwards on the Utrechtseweg.

After the bridge turn right into the Doorwertsestraat. At the  T-junction turn left (still called Doorwertsestraat). After ~100 meter turn right into Roggekamp for the first real climb and decent in this route. At the bottom of the hill run trough the tunnel turn directly left up hill again. From here is is a long time straight ahead.

The first stretch is still the Roggekamp, after the cross roads it is the W.A. Scholtenlaan trough the woods, along a tennispark trough Doorwerth. Just past Doorwerth this road is called Oude Oosterbeekseweg. A senic road with to small parallel lanes (see image).

Stay on this road on your right you will see a restaurant (de Valkenier), Make yourself ready for a steep climb. after a bend in the road to the left you turn right onto a bicycle path.

Short of 100 meter you can turn right towards the Westerbouwing. Run on towards the restaurant and enjoy the view. The bridge in the distance is the railroad bridge. In september 1944 the Germans held this high ground preventing the Poles to cross the river using the ferry. You can see the town of Driel on the other side of the Rhine.

Run on over the parking lot back to the road and turn right, down hill towards the cross roads. Go straight ahead and after 50 meters take the small path between the fields towards the treeline. Agina after some 50 meters you will have the forrest to your left. In this forrest you can still find evidence of the rifle pits (Circles of sand between the fallen leaves) from the para's in order to fight of the Germans attacking the perimeter from the west. At the and of the field to your right turn right to follow the path untill you come to a asphalt paved road. Turn left up hill. At a T-junction turn left again en continue the climb uphill. This is the Hoofdlaan.

Continue straight ahead on theHoofdlaan untill you come to a major road. This is the Utrechtseweg were you turn right. Only to find the entrance to the Airborne Museum. The villa was a hotel during the battle and became the headquarter of the para's. Continue around the musum back to the Utrechtseweg which was the middle route towards the bridge; code named 'Tiger'.

Oposite of the museum is the Airborne Monument of which the construction started in  September 1945, only a year after the battle. British soldiers who had fought at Oosterbeek the year before were present while they were evaluating the battle and filming Theirs Is The Glory. This film used soldaten and civilians to reenact the fighting amongst the ruins of Oosterbeek.

Follow Utrechtsweg to the cross road with traffic ligths. The painting depict this cross roads during the fighting. The house on the left of the image is clearly recognisable.
In the garden of the house called Quatre Bras is a modest monument for teh 21st Ind. Par. Coy. who defended this part of the so called perimeter.

The house on he right of the image is replaced by restaurant Schoonoord. The meeting place for veterans and their children and grandchildren on pilgrimage during the September commemoration.
Turn right in front of Schoonoord and after 100 meter left onto the Paasberg. In the garden of number 17 again a small monument in the shape of a flower vase. IN a small cellar underneath this house 13 civilians (including children) were taking refuge while the para's in the room overhead were fighting of the Germans..

At the end of the Paasberg continue straight ahead (Jagerskamp) and after a short descent continue straight ahead (technically it is left and immediately right, Weverstraat) for a couple of 100 and at a cross road turn left and again immediately right. This lower part of the Weverstraat is pictured on this black and white image. Showing the damage to the houses.

At he bottom of the Weverstraat you see, to your right, the Old Church. To the right of this church is a house that served as a dressing station. Kate ter Horst, who liverd there at the time was named 'Angel of Arnhem' by the wounded. In the film 'A Bridge to Far' her part was played by Liv Ullmann.
Turn left as we continue on the Lion Route towards Arnhem. We go straight for the bridge staying as close to the river as possible. We follow Benedendorpsweg that turns into Klingelbeekseweg once we pass underneath the railroad bridge.  The bridge was damaged by the Germans. After 1,5km this road is named Hulkesteinseweg. At the end of this road turn right and continue on 'Onderlangs'. Just in front of the new you can enter the quayside and run directly along the river. You have just finish your half marathon, 21K. Run on the quayside towards the famous bridge.

This is where I finish the first part of of the description of the route. Part 2 is to follow soon. It takes you back towards the Saint Elisabeth Hospital, and to the Airborne Cemetery.
It will also suggest some short cuts.



Friday, 24 August 2012

Skins: Innovative or just good marketing for running gear?

Last week I was introduced to a new brand of running gear (or sportswear in general): Skins. After compressions socks you can now buy compressions clothing for your whole body.

The flyer addresses a couple of features that charaterise the apparel of Skins:

  • Compression: with the known benefits of enhance bloodflow and improved recovery;
  • BMI fit: refers to sizes that not only address height but posture as well;
  • SkinMuscle+: Additional compression of the clothing around relevant muscles;
  • Skindry: something all functional clothing promisses;
  • Skintemp: optimal body temperature regardless of outside temperatures, again a feature that all functional clothing promisses;
  • SkinUVblock: OK, that sounds new but then again, doesn't most fabrics shield at least to some extend from the sun?
Sizes of a running tight ( Skinssite ).
Posturesshaped of women
according to Skins
Skins has the following categorys of man clothing:
  • Active for all sports
  • for Cycling 
  • for Triathlon
  • for Golf
  • for Snow
  • for Recovery
As runners we have to resort to either 'all sports' or Triathlon.

OK, I llike their marketing but do they realy offer something new comparec to for example high end apparel from Falke or Adidas. I myself have some very tight tops from Adidas Fusion (with Polar heart rate sensors) whcih have most of the above mentioned charateritics. And to be honest he price of Skins is with f.e. 90 euros for a top with short sleeves high end of the market...

Please share your own experience with this gear...

Test GPS watches on accuracy

The Polish Edition of Runnersworld features a nice test with 5 GPS watches. The test was performed by the polish editors so in case it does not make the English edition here the main results:

The test covered these five watches:
The GPS units were tested on 5 distances and 2 altitudes:
 GARMIN
Forerunner 610 
 NIKE+
Sportswatch 
 POLAR
RCX3 
 SUUNTO
Ambit 
 TIMEX
Run Trainer  
400m
slow
390m
418m
390m
400m
396m
400m
fast
390m
434m
390m
390m
404m
800m
810m
836m
800m
770m
798m
1600m
1650m
1625m
1610m
1540m
1750m
5320m
in park
5000m
5030m
5100m
5040m
4840m
415m
above sea level
420m
405m
--
409m
413m
714m
above sea level 
714m
704m
--
699m
710m
The distance tests were done on a 400 meter track with different paces and one run in the woods/park. The altitude test were done in the mountains tot the south of Wroclaw in Poland.

The Polar does not register the altitude but for normal running it is the most accurate. A plus for the Nike is that it is available in three colours (besides blue also neon green and dark grey) and the Suunto is available in silver next to the common black.



The prices may vary so I used linkes to websites of online retailers for an impression.