Font Romeu 2012

This reoport was originally done for the 'Cockermouth Post'. For more detail on where we stayed, ease of transport, physiological effects etc - just get in contact: sam.ayers@tiscali.co.uk

Font Romeu High Altitude Training Camp.

A report from Sam Ayers of BodyFit PersonalTraining.  Sam is part of the EnglandAthletics National Coach Development Programme (NCDP) which aims to support Level 3 or 4 coaches in their professional development via access to top level support services, technical conferences and workshops.  Sam’s National Coach Mentor is Martin Rush, an ex Cockermouth School pupil who competed in the Barcelona Olympics in the race walking event. 

A few weeks ago I was lucky enough to be part of the England Athletics NCDP visit to Font Romeu.  This is a small village in the French Pyrenees at 1800m where the Great Britain Endurance Squad spends time training in preparation for major events such as the Olympic Games or World Championships.

One of the major benefits of altitude training is the body produces more red blood cells in response to the ‘thinner’ air.  This means that after a while, because more red blood cells have been produced, more oxygen can be carried in the blood and muscles.  This enables the athletes to run more efficiently, run faster and hopefully win medals for Britain at the major games.

The effect of high altitude training is variable from one athlete to another but most athletes begin to respond after about seven days of training, however to see a real effect, a minimum three week training block is advised several times a year.

During the camp, the athletes continued with their usual training but also have the added benefits of the UKAthletics sports doctors, physiotherapists and sports scientists.  Whilst out there, a typical training day might comprise the following:

·         Easy morning run at the lake (30-60 minutes at 2000m)

·         Stretch followed by remedial massage if needed

·         Early afternoon: 30-60 minutes strength and conditioning circuit or drills session

·         Late afternoon: Track session (at 1500m) followed by stretching

Whilst out there I was able to join in with some of the training sessions and experience what it felt like to train at altitude.  I was on track with Helen Clitheroe (2008 Olympic Steeplechase finalist), Hannah England (2011 World Championship silver medalist), Hannah Walker (U23 with a 5000m time of 15.48), James Wilkinson (U23, 5000m: 14.04), Dean Miller (1500m 4.18 mins and  Paralympic hopeful)… to name but a few.  It made me appreciate just how fast world class athletes can run.  I’ve seen it on television, I’ve watched it live in stadiums but there’s nothing quite like being lapped to really bring it home to you!

I’m currently working with all level of athletes; juniors at the Cockermouth School running club, recreational athletes who come to my classes to improve their fitness and some ‘local champions’ who are aiming to improve their national ranking.  Perhaps one day, one of the Cockermouth juniors will be at the Font Romeu training camp.  With a little talent and a lot of hard work, most things are possible.

Picture: Sam Ayers with Athletes Dean Miller, Hannah Walker and Hannah England plus another NCDP coach Don Lennon.  Having done a drills session led by Hannah England.

For a further insight, watch the following: http://www.youtube.com/watch?v=L7XvtDjoyXE

Old County Tops Fell Race 19th May 2012

It seems all the ridiculously long training runs in horrendous weather paid off!!  Credit to Cat Evans for dragging me through the bog up Wythburn Valley to Greenup Edge while I had a "dark moment".....

Click here for full RESULTS

Fantastic event though and can't wait for next year.

South Lakes Half Marathon

The South Lakes Half Marathon is on Sunday 8^th July 2012 (11.00am start). For further information, see the Allithwaite & District Running Club website: http://www.allithwaiterunningclub.org.uk/

Lancaster 5K Series

The first of the Lancaster 5K races takes place this Saturday the 26th May at 6:30pm from the Salt Ayre Leisure Centre in Lancaster.  There are five races during the summer with each held on the last Saturday of each month.

For those chasing Road Standard Award times, the Lancaster races provide a good opportunity to claim quick 5K results.  The course is flat, traffic free and usually has a large field.

I'll be travelling down this Saturday and will be trying to do as many in the series as possible.  If anyone wants a lift I'll be driving from the west coast and will probably leave Keswick at about 4:30pm.  Drop me a line if you're interested (iandavversdavies@googlemail.com or 07789 234788).

Full series: 26th May, 30th June, 28th July, 25th August and 29th September.

Glaramara Fellrace

After doing the Keswick Tri. I headed off to Glaramara to take some Photo's of the fell race. http://www.fellrunner.net/

From the weekend...

A pretty busy weekend.  Keswick secured the team prize at New Dungeon Ghyll (2nd, 8th, 9th) fending off strong competition from rivals Ambleside (put in the diary for next year; brilliant race).  Carl (Bell) annihilated the competition at the Borrowdale Trial Race.  Keswick didn't do the double at Glaramara, although the same team (sans Craig) did turn out (Phil Winskill and Colin Valentine).  Borrowdale were out in force and took the top 3 places (Martin M-B, Mikey Fnning and Corny in that order).

Hi All

BodyFit Eaglesfield 5K

This is the next Keswick AC road championship race.  If you're thinking of racing, please consider pre-entering as it make it much easier for us on the day.  With a 5K, there isn't much time between registration closing and the first althletes finishing.  By pre-entering you can help us get the results out very swiftly.

All details here.

Many thanks.

Sam Ayers

Powerbreathe at Keswick Mountain Festival

One of our long standing members Duncan Kerr has a stand at the festival representing Powerbreathe.
If you don't know much about the system get along to see Duncan and tell him you are a Keswick AC member etc etc.  No need to say anything more Dunc will do the talking!!
You can do a test and see how good your breathing muscles are. Dunc supplies some of the worlds top athletes, in all different sports.
I have been doing a bit of testing recently and can say that you can feel the effect on your breathing muscles and inevitably if you train the muscles they will become stronger.
Anyway don't take my word for it get down there and see Duncan. I think the stand opens Friday and closes Sunday.
Sped

Buttermere Sailbeck winnings

Keswick Ladies won the team prize at Buttermere Sailbeck which was 3 bottles of wine. We gave one to Victoria as we thought she was in the top 3. I'm going to leave the other 2 bottles at Pete's card shop on Monday if anyone wants to collect them. I know Pippa won but as the results haven't been posted yet, I don't know who the last one belongs to. Thanks!

Athletics on TV Friday 11th May

The first Diamond League Athletics meeting of the season takes place later today in Doha. The meeting will be televised on by the BBC via the red button between 5pm-7pm tonight.

The men's 3000m is notable for Kenenisa Bekele's 2012 track debut in a race which also includes 2011 World Cross Country Champion Imane Merga, and Augustine Choge and Edwin Soi who took silver and bronze medals respectively ahead of Mo Farah at the world indoors in Istanbul earlier this year.

British athletes on the start lists include Andrew Osagie (world indoor 800m bronze in Istanbul) and Michael Rimmer in the men's 800m, Emma Jackson in the women's 800m, and Steph Twell in the women's 3000m.

Let's Run preview HERE. Athletics on the BBC TV/radio/red button schedule HERE.

For fans of triathlon, the BBC is also showing coverage of the San Diego leg of the Triathlon World Series, on the red button tomorrow. San Diego BBC preview HERE.

THANK YOU!!!!

I just wanted to say thank you to all the Keswick members for being so friendly and making Jenn and I feel so welcome when we attend the training nights. I'm not the best at training properly and I have a lot to learn, but I feel the keswick sessions have give me a little structure to my training. Best Wishes Carl 

Keswick Half Marathon

The results from Sundays race can be found HERE  Well done all Keswick AC members who ran, especially Graham Airey,excellent 11th place. Graham was told he had won the 1st local male trophy but this was presented to a runner from Greystoke. My understanding is that you have to live less than 10k from The Rugby Club to qualify for this, has this changed?.

Keswick Triathlon

I have a work colleague who has a Keswick Triathlon entry for this year - Sunday 20th May.  She can't do it anymore and would like to pass it on to someone who missed out.  She thinks that you'd be able to change the name of the entry.  £40 entry price.  If you're interested please email me with your details and I'll pass them on to her.  Thanks

Jenn M
jmstinger@hotmail.com

Marathon Relay GB

The Marathon Relay started on Friday morning at 8am from London and has so far covered 336 miles, only another 1,587 miles to go!. Our 2 teams join it on Thursday (10th) at Grasmere and is expected to pass through Keswick between 3.30 pm and 4pm and through Carlisle 8.15pm and 8.45pm. You can keep up to date with the relays progress HERE You can donate to Brain Tumour UK HERE

 Group photo taken for this week Keswick Reminder
Pete Richards, Paul  Maxwell, Debbie Evans (Derwent AC), Nicky Butler, Pat Richards, Rob Wynne, Hillary Jacob, Angela Ladkin and Cath Burrus.

3 team members missing ~ Nick Ogden, Howard Seal (Derwent AC) and Mark Rudderford.

Highland Fling Ultra Marathon

Last Saturday, John Horne and myself took part in the 53 mile Highland Fling ultra marathon, from Milngavie to Tyndrum along the West Highland Way.
John, in his first attempt at the event, finished 296th in 12:47 hours and I ran a PB of over 40 mins, finishing 28th in 9:18 hours.
There is a full report and video of the race on my blog From Recovery to Beyond and the full results are on the race website Highland Fling.

Town of Runners - film

This film is on at the Alhambra Cinema, Keswick at 6pm on Sunday 6th May and 8.15pm on Wed 9th May. It is a feature documentary about young runners from Bekoji, the Ethiopian highland town which has produced some of the world's greatest distance athletes, including Tirunesh Dibaba, Kenenisa Bekele and Derartu Tulu. Director Jerry Rothwell has been filming in Bekoji with Coach Sentayehu and the runners for four years and the film has been selected for Tribeca 2012. Members may be intrigued by the training methods and standards displayed in the film. For more info, inc a trailer, see here:
http://www.townofrunners.com/