Welcome to the Spring 2010 edition of the metro newsletter OK – so we took a while to get this one out. I could try to understand what he is talking about), and a tell you that we have all been in hibernation over what felt cracking article from like the longest winter ever. Jamie Tait on his running experiences as a young However, the reality is that Congratulations man. most of us have been lining Congratulations On a personal note, I’m up in sub-zero Niku and Katie the ‘Meet the Boyz’ temperatures at races local volunteer this time round. and far, freezing our bits- So I have a correction to off at reps on a Thursday the Question: “Most and/or getting ready for Uplifting Running that all important spring Experience?”. Answer: . Anyway, the Running over the line at point is – we have all been the Windermere Marathon pretty busy and this Spring a couple of weeks ago, edition of the Metro getting down one knee – newsletter shows some of Katie suffering from the and Katie saying “Yes!” – the great things we have Lynx effect says yes delighted! all been up to. abroad. Local Tandy, the organiser Finally, another big We have a truly representation is of this successful thanks to Keith Fraser for international feel to this found in race training event is our putting this all together. edition, with articles from reports on the ‘Meet the Gurlz’. Enjoy reading and keep our oversees members in Lochaber Marathon, Also in this edition, your articles flowing in for Canada and New and news from the the 2nd training article next edition of the Metro Zealand, as well as from Metro Run the from Jackie on Lactate Newsletter. Stay healthy those making a holiday Highlands Threshold Training and keep on running . . . out of their ventures Weekend – Polly (to help to Niku.

Metro For your chance to win BIG Congratulations to Ali and Paul (i.e. a £10 Run-4-it voucher). all Cr@p Caption you have to do is simply come Ali couldn’t decide whether to go with the up with a “witty” caption to go Hiawatha or Worzel Gummidge look Competition with the photograph below. £10 must be won!!!

Worried that he’d be the butt of all the jokes Kev wins the previous caption competition with - Richard to Kev, “Hey min, you still here, did I not go to your leaving do a couple of months back?” Congratulations Kev

This month’s picture shows whether insulting as you like. Gordon is Ythanically Challenged or Colin has just lost the soap?. Email entries entitled “Metro Cr@p Caption Competition” to Have as many attempts as you want [email protected] or Find your ideal partner at MetroMatch.com and make them as abusive and [email protected]

2 Know Your Enemy Kevin Tulloch Some results I found while packing up. Exert results from the "Ferranti 10 mile road race" that used to go from Balgownie playing fields, down the Parkway, out through Denmore industrial estate to Potterton and back via Parkhill road and the Braehead way, tough hilly course and you would probably get killed by a 17 yr old in a Citroen Saxo turbo if you tried it now. These results are from Jackies dad went on to set 1988, before Metro was a British age group record formed but I have picked for the at out the names that then Stonehaven, nice easy went on to join Metro. course for a record attempt ! and I think it was As you can see that some around then that Fraser of us now old duffers at Clyne was part of the the club were not always British marathon team for As a veteran runner old and have run some the world cup in Kevin had quite a decent times in the past ! Hiroshima. few race reports

1 Fraser Clyne, (yes 10 miles at sub 5 minute mls!) 49:34, 33 Peter Jennings, 60:20 4 Colin Youngson, Vet, 53:06 41 Derek Dunn, 61:12 5 Rob Taylor, 53:17 52 Steve Simpson, 62:15 12 Bill Adams, Vet, 56:01 58 Jackie Stewart, 63:13 17 Steve Willox, 56:56 135 Scott Mitchell, 74:18 25 Steve Forbes, 58:48 140 John Stewart, Vet (Jackies Dad) 75:14 28 Ian Tack, 59:19 142 Alan Brown, 76:09 30 Charlie Benzies, 59:32 147 Charlie McConnachie, Vet, 77:44 (30 runners under 6 minute mls!) 171 Gordon McCulloch, Vet, 84:31 32 That git with the duck hat, (Kevin Tulloch) 60:11 173 Izzie McDonald, 85:08

Summer arrived early at the new Glenlivet 4 IT Run-4-it have 4 stores throughout -Aberdeen, and 2 in Glasgowand are Scotland’s only independent chain of running shops. They carry a huge stock of running shoes, clothing and accessories and have a dedicated team of knowledgeable staff on hand for any help or advice you may require. Metro members will get a 10% discount at any of their stores, just discretely show your membership card when making a purchase.

Find Run-4-It at:

Aberdeen, 21 Holburn Street Edinburgh, 108 - 110 Lothian Road Tel: 01224 594400 Tel: 0131 2283444 Glasgow City, 57 Bothwell Street Glasgow - Tiso Outdoor Experience Donning their shades to take part in the Glenlivet 10k were left to right Tel: 0141 2214300 50 Couper Street, Townhead Elly McKay, Colin Campbell, Gordon McCulloch, June Buchan and Tel: 0141 5595450 Izzie McDonald 3 NO SHAME metro THE WEEKEND IN PICTURES metro Following on from Emma we had a sandwich lunch NEWS NEWS and then sat down for a short chat on speedwork 8-9th May 2010 and what makes a good Janet and sprinter, from Willy Russell. Polly Tandy Jane discuss whether a We then headed over to the rowie park to try out some drills counts as in front of Ballater’s local cereal. football team as an Shortly after we returned to Ballater for a The following morning, after a hearty breakfast, audience. We agreed not to sandwich lunch and then we were off to our we headed over to the Victoria Halls with a skip laugh at their pink bibs if accommodation for the night, the 5* bunk house, in our step (some more of a skip than others). they didn’t point and laugh Habitat. A general scrum insued for the one We had a lecture on Sports Nutrition from at our weird warm up (boo, shower we had between 7 girls but we all made it Catriona MacIntosh, which turned into a very moo, rat-a-tat-a anyone?). through in the end. We had a short break (spent interactive session. We were encouraged to note eating cake in a local café) before returning to the down a typical daily food intake and work out LEVITATION SKILLS A team of 15 set off hall for a talk on Coaches and their Methods by if we were able to sustain our sporting prowess We completed the drills by for Ballater to take Mel Edwards. Mel has over 125 years of experience in Louise goes better with . . . practicing our sprinting in part in a Running distance running and was teams and then breaking the Highlands one of Scotland’s foremost marathon runners so on chips, cheese and Irn-Bru. Catriona was very down the sprinting action was able to let us into some of the secret methods patient with us and also very pragmatic about and building it up again. weekend. The idea used by the most extreme of the coaches in year’s what we can realistically do about our diets Levitation was a key skill, was to listen to past. We all hoped Jackie was snoozing as details when we have busy lives. The only point she mastered by a select few some lectures from emerged of coaches limiting their athlete’s sleep, nearly choked was at Louise’s confession about only. alcohol & food intake. Fortunately we decided drinking litres of coke in a day. The rest of us some sporting not to do anything rash and headed off down to secretly noted it down as the key to Louise’s PASSED OUT experts and try the pub to discuss our own alcohol intake. Ruth recent fantastic VLM time and vowed to try and Straight after the sprinting and learn a thing Wolfe showed off her drinking ability matches sink a couple of litres a day. her marathon running we headed off to the pass of or two as well as ability by necking two WE WERE SOON Ballater for a seriously hilly METRO RUNNERS IN STALKING INCIDENT go running in some drinks at once. HEADED TO THE 7 mile run. 7 miles was a ALEXANDRA AND NOT A DEER IN SIGHT of the beautiful HOTEL TO total lie and in fact we ran more like 9.5 miles by the countryside out on REFUELED OUR TEMPLE-LIKE time we had finished but it Deeside. BODIES WITH was a beautiful circuit. Once FISH & CHIPS again the weather was kind AND STICKY to us and we had some TOFFEE lovely views. THE WEEKEND STARTED WELL stability and took us through We headed out to temperatures were below PUDDING. when the trusty minibus some of the likely mechanisms Balmoral to meet our other what we would have CASUALTY actually made it to Ballater, of injury. It is always much guides, Davie Armour and expected for the time of year. After Catriona, Emma Stewart came along to teach The run back down the hill much to everyone’s relief. better to work with a physio Ruth MacKenzie, who each Nevertheless we set off to us Gerald Hartmann’s Core Stability essentials, was very rocky and we took After finding a parking space who understands the headed up a group, split on climb up on to the followed by some key stretches. Amongst much we all decamped to the compulsion to run and Alan expected pace. We had the moorlands behind the a few casualties. Sadly some Victoria Halls to be met by certainly showed his natural weather on our side, but the Lochnagar Distillery. groaning and some unhealthy joint crunching we all of the group just stood Neil and our first lecturer, ability in the hills when he managed to key into the right poses, well almost all of us ...... around laughing heartily at the misfortune of others. Alan Sealy. Alan taught us guided the middle group on Taking a photo was just an excuse for a rest from the relentless about the importance of core our first run. pace set by Colin, Louise, Phil, Laura and our guide Davie. The run totalled some 19km by the time we made it back to Kirsty amazed us all by The views from the top of the hill was amazing – a snowy Balmoral Castle, ready to put some of Alan’s stretching advice Lochnagar and almost no wind to hamper our progress. to the test. managing to get her heel to her ear and we all wondered if she’d ever worked at the circus. Jamie’s stomach growling drowned out most of Emma’s advice, but we all We also picked up a local lad on the hill and couldn’t manage to managed to catch the shake him off. He kept singing to us so we kept him for comment about Colin entertainment. Jackson’s flexibility. Break dancers break down All in all a great weekend was had by all – top weather, top company, top advice and top running routes. As Colin put it, Magical, Entertaining, Tough, Relaxing and Oooooh so good! Jamie (Tait) Does Ballater 4 5 6 7

meet the OCCUPATION: NAME: river. Brilliant. 100m first the within you through a run tide is in or out and depends on if the race of the length race – the Alnmouth really but I also loved Beadnell to the RACE: MEMORABLE/FAVOURITEMOST 3:45 (it wasMarathon: a few years ago) count?) Lossie….does that 1:31Half Marathon: (but it was 10K: 42:17 5K: Dunno – too short PERSONAL BESTS: weekend . RtH the Sadly no….but maybe after ANY FELLOW CLUB MEMBER/S? EMBARRASSING STORIES ABOUT ANY SECRETS/SCANDALS/ of mythink weird. favourite as just pastime people I work Most with running. obsession with Training the people who understand other with OF METRO? WHAT’S A MEMBER ABOUT BEING THING THE BEST ‘I wantraces so I thought a bit of that’! and I recognised from podiums at a few girls the of the Joined Metro as I wanted training to road specific racing MEMBER OF THE CLUB? HOW LONG HAVE YOU BEEN A WHY DID YOU JOIN METRO AND Edinburghthe Race on. for Life and carried training for Running since 2000 – started YOUR INTEREST? AND WHATRUNNING TRIGGERED HOW LONG HAVE YOU BEEN AGE: 33 It’s got to be the got to be the It’s Polly Tandy Engineer Polly leads the shrine stamping class. Polly stamping shrine leads the

gurlz on it thinking how it was local vandalson it thinking terrible that had lit a it wason closer approach I duly stamped saw that a flame. base of a tree I saw a flickering orangetrip. and light at the VondelParkat dawn in the on a work in Amsterdam whilst I probably but recently shouldn’t I was admit to this running EXPERIENCE: RUNNING FUNNIEST fire tree probably down the intent on burning and maybe of the tree gravestone. wasof the complete with a little shrine really well I realised it was base actually a candle and the setting fire to the park. It was only after stamping on it stamping It was only after park. setting fire to the Not starting running earlier. running Not starting ANY REGRETS? Ooops. afterwards, so go! Skin is waterproof. afterwards, ANY OTHER INTERESTS: I am a keen road cyclist. good yet I’m not much but I’m gradually getting the hang of it. I’m cyclingI’m gradually getting the the Raid summer, Pyrenees this is 720km of which cycling in 100 11,000m hours with of ascent from the Atlantic to the Mediterranean across to the the Atlantic the Pyrenees. day, you can guarantee you will feel better ANY ADVICE FOR A NEW RUNNER/MEMBER?: If you ever wonder if you should go for a run, looking out of the windowlooking out of the on a miserable porridge. races I felt likeboth I was through running followed by Ballater 10 the in 2009 – The Inverness half in 2010, shortly EXPERIENCE: RUNNING DEPRESSING MOST on a summer’spark day. Beautiful. Running through Scolty Hill and Blackhall EXPERIENCE: RUNNING UPLIFTING MOST 8

meet the any about myself! No – you well behaved. all very And I don't want to reveal ABOUT ANY FELLOW CLUB MEMBER/S?: STORIES ANY SECRETS/SCANDALS/EMBARRASSING competitive banter between Cap More recently,minded folk. friendly it's become about the joined, it wasWhen I first all about being around like- about being a member of Metro?: thing best the What’s being asked to pay my 2008 after way. in January officially late summer 2007 in the I joined Metro – and unofficially YOU BEEN A MEMBER OF THE CLUB?: WHY DID YOU JOIN METRO AND HOW LONG HAVE to beat my PBs. trying mate has become a fat ba$tard - and I have simply been Bakerup doing the Hughes 10k, my since then was motivated by to get fit and we friend, ended I cant remember 6 or 7, maybe 8 years ago. I AND WHAT TRIGGERED YOUR INTEREST?: HOW LONG HAVE YOU BEEN RUNNING AGE: OCCUPATION: NAME: 29 Niku Millott PERSONAL BESTS: 10k: 00:34:11 5k: 00:17:14 IT Technician 3k: 00:09:42 MOST UPLIFTING RUNNING UPLIFTING MOST EXPERIENCE: a later edition maybe! in come…more on this about to it’s I think Half Marathon: 01:14:29Half Marathon: in the place wein the live! because it’s the race that got me race that the because it’s started, and I have year done it every started, face for most of it… but it’s hassle-free of it… but it’s face for most since. It’s not the most scenic and most not the since. It’s there’s usually strong winds in your Marathon: 02:39:19Marathon: MOST MEMORABLE/ MOST FAVOURITE RACE: Baker Hughes 10k – simply Favourite race has to the t. Rob younger! and those bauble for his mantelpiece bauble for another Niku gathers

boyz earlier. started us, I wish had As like many of ANY REGRETS? is slightly quicker you. than yourself and find up injuries… buddy who picking a running achievable. Be patient, it takes time to build up miles without Set yourself some goals, make but challenging them ANY ADVICE FOR A NEW RUNNER/MEMBER?: getting out for good hike. to ski and even more so to Snowboard. Enjoy climbing and Yeah, mountain biking and more recently road cycling. Love ANY OTHER INTERESTS: 2006 was London Marathon the marathon, good fun. Being told to F’off by Gordon Ramsay my during first EXPERIENCE: RUNNING FUNNIEST races I wantother to do… arrrggggghhh!!!! (Depressing!!!) there’s Baker Stonehaven…and the all the Hughes, and then But, then I had better properly restthink it afterwards… resting properly, – I round corner and Windermere just the not fixed due me not Still London Marathon. place at the and as resultschedule, I had to drop out of championship has played havoc on my since late January training injury few haveThe last Being out with months been a bit rubbish. EXPERIENCE: RUNNING DEPRESSING MOST doing what I love! whilst hope it’s experience. running When I leave world, this I uplifting in myit sticks mind – but also what makes it my most why hills. This is unfortunately in the friends with out running Melaragni died while doing what he loved – doing most Way Race organiser Dario (among others) day, ultra legend & West off-road Highland a relaxed no-stress air to it. It was same also the with hill run of being a long-distance challenge sunshine views for miles and miles. It had the beautiful day,was most the blue skies and club mate Paul. summer with last It at Lochnagar experiences was a 20 mile training running run Up till now, running one of my uplifting most metro

Kevin Tulloch

Running in Canada’s Eastern seaboard is pretty much the and all that but luckily have not had same as running in Aberdeen, the wind is always in your face to use it yet. The game was raised no matter what, all the downhill’s go up, teenagers are cheeky a bit last night when a motorist oiks (Run Forrest Run!) and if it’s sunny all day when you finish driving through the middle of New work and go for a run it starts to rain! So there you have it. Glasgow at about 1:00am struck a Black Bear with his car! A bloody There is no real running club where I you look like you are thinking of big Black Bear, in the middle of live but a pretty active group that crossing the road the traffic town, not out on the forest trails ! So meet at the local YMCA or the “Y” screeches to a halt, that takes a bit a bit of internet research has been as it’s called a couple of times a of getting used to, I was at first done and apparently Black Bears week (no cowboy outfits or stopping at minor road crossings to are the most timid of the 3 (Brown handlebar moustached policemen) puzzled looks from drivers! Now I and Grizzly being the aggressive so I have hooked up with them for just have a quick look round and others) and are likely, I repeat only my long weekend runs and that is plough on across the road, better likely to run when they come across going well. Just like watch that one when I come back humans ! ! ! Never had any of this teenagers runners are to Aberdeen on holiday ! stuff running around Hazlehead, pretty much the same the Brimmond or the Deeside line ! but world over and all with Another difference is the wildlife, no on the up side there have been very similar stories to tell of not the teenagers but the proper few sightings of Cougar this year ! athletic prowess, wild animal variety, I had the Where’s the nearest gun shop ? ? ? great runs and stories of the Coyotes and what might such like and there have Not much to report on the racing have been if it been several recent scene as apart from a fun run on wasn’t for daytime sightings Hogmany I haven’t done any yet as that bout of along some of the that side of things pretty much closes flu, missed trails through town down for the winter, there are a few training, that I use regularly races starting to appear just now dog and these guys are and I am registered to take part in incident, not Wylie Coyote and the Halifax “Bluenose” marathon on bloody the Road Runner the 23rd of May, Heather is doing big hill, cartoons, they the half, who would have bad are mean, thought me, a staunch Dons weather or the re hungry and fan, living in New Glasgow occurrence of that looking for a easy and running the Bluenose old injury. meal, I now take my marathon, ach well there cell phone just in goes the membership of the One major case I have to call for Aberdeen supporters club I difference that I like help when I am stuck Heather suppose ;o) pares down is that car drivers are up a tree and I have to her last generally pretty a small whistle that six layers All the best for another courteous to runners I carry that is summer as pedestrians have supposed to deter Kev’s disguise didn’t run! right of way here so if them, unusual sounds fool the bears

9 metro

Andy Kia Ora! Reid from Auckland, New Zealand! Is it possible to become fed up of a sizzling hot subtropical climate? I think not! Whilst Aberdeen has been not merely for the running but for experiencing a long hard wintery the social and atmosphere which winter, down under NZ has been such clubs as Metro generate. quite the opposite. The weather here has simply To date I have completed a mere been amazing, 25 four races where I have came degrees of glorious respectively in the top 10%. Unlike sunshine –though Scotland I have found it difficult to perhaps a little too unearth regular races such as the hot and sticky at standard 10k’s or half times! etc. There are lots of other types of events every weekend with running Andy forgot one crucial element in the Thus therefore involved including triathlons, wheelbarrow race! makes for good biathlons, ultra distance events, hill running weather! climbs, ministry of silly walks etc Occasionally I find my self in a In the evenings but the original 10k or half’s are nostalgic frame of mind thinking and at weekends some what few and far between. about the cold training runs It would be the streets are heavily dominated around Aberdeen, the famous some time by a constant flow of runners / There are a few regular races such Turkey trot, more recently the before energy joggers, all notability of varying as the Auckland YMCA summer Inverness half marathon, the drinks caliber. A high percentage of series which is a weekly event, countless memorable cross country arrived in New Aucklanders are joggers / runners held in Auckland domain (large runs / road trips and most of all Zealand or extreme cyclists which is an park used for an array of sports- the great people I met at the club. encouraging sight to see and one amazing place), distances include which has obvious colorations with 3k, 5k, 10k however competitors On a final note I highly its public’s health. Interestingly, the are of the whipper snapper variety recommend New Zealand for runners ‘down under’ do run which leave you for dust! Another anyone to visit and furthermore differently than in the northern is O’Haggans 5k series, as the any runner just makes sure you hemisphere whereby they tend to name suggests, Irish and pub, here look me up! I can not over state run around the parks etc in a you get a run and a pint for a few how amazing this country is and clockwise direction, just something dollars. probably would not give it full I thought I would mention J justice if I tried! I feel extremely As always it appears work is the lucky to be here but conversely do Since arriving in NZ I have driver of life where running and miss the cold weather and struggled to find let social time comes second place Aberdeen folk. alone join a running and merely fitted in where best or club. Clubs in possible. New Zealand is simply I am due to spend a couple of Auckland are an amazing place to live with so weeks back in Scotland in April specific in a sense many interesting and beautiful where I hope to catch up some of catering for certain places to visit. Due to busy the club members. groups, unlike Metro working week it can be difficult to which caters for anyone juggle it all however I try and get Sweet as Bro! and anything! I will continue out at least 3-4 times a week to top Andy Reid - to source a running club, up my tan! [email protected]

10 metro New Glasgow 31 December 2009 Resolution Run Kevin Tulloch

5k run on Hogmany, could be a ever more quizzical looks from Johnny Miles wins laugh I thought, so off we went to drivers, the turning point came at 3k the Boston Marathon the local YMCA to register, it was a when we went on to a disused well organised affair with the games railway track and headed back hall given up to runners and their toward the bridge with the early families complete with bouncy castle leader starting to pay for his quick playground thing for the kids, free to start, the footpath here had not been register then a pre race toast of a treated and as a result was heavily glass of Gatorade and a reminder rutted and frozen,, snow, each step that it was a run, not a race and we was carefully placed. ventured out into the -15 degree snow filled streets, sure enough it Along the path for a k then back was not a race, there was no line onto the bridge and head for home, pop of his camera flash and up for the start and folk just started coming off the bridge I saw the headed back to the gym, where running as they emerged from the level crossing red warning lights there was a great spread of food warmth of the games hall. flash and the gates come down, laid out, chilli, subway sandwiches, from a previous visit to downtown I doughnuts, coffee, hot chocolate, 1st k was along quiet back streets remembered a underpass about gatorade, etc, so a quick scoff of and onto the main road where you 300m up the line so being in the the food and we packed up and could choose to fight with the cars lead I made a executive decision to headed to the local pond to go on the cleared road or stay on the head for that rather than wait for the skating and bring in the New Year. slushy sidewalk, I opted for the train to pass as the trains here go on latter, then along the main road for ever, the rest of the field followed Bit of a change from the usual through downtown still ablaze with and then it was back on o the Hogmany and bagged a win it Christmas lights with me chasing a slushy sidewalks back to the "Y" what could possibly be my last young pup who had taken off quite where my Garmin showed 6k not 5, race, sorry run, it was not a race, in quickly, its not a race, right! the route obviously had not been a Metro vest, well when I say vest I measured by the guy who does the really mean Metro jacket, it was -15 2nd k took us across a level crossing Kinloss to Lossie half. after all. and onto the East river bridge crossing to the West side of the town No finish line but the local press guy Cheers and along the main road getting was there and I finished with the Kev

To find put more about the Johnny Miles story go to -

www.davidblaikie.com/david_ blaikie/boston/baa_1926.htm

The latest village person joins up as a new recruit 11 metro

After 20 minutes I left Interlaken If you thought I am not 100 % sure anymore, but behind and went along the train that the party in my memory there 17th Jungfrau route towards the Lauterbrunnen mood in was a bagpiper valley, passing Bönigen, Wilderswil, Lauterbrunnen would standing at the Gseigwiler and Zweilütschinen. In be hard to beat then highest point, which Marathon 2009 Michael Scheck every town and at every train you haven’t seen in hindsight seems station on the route there was a big Wengen. It looked odd, but I think that’s party going on. Lots of bands were like one of those what it was. From the In February 2009 my boss asked me if it would be ok for me to support our projects in playing and people were cheering arrivals of the Tour Locherflute onwards it is Norway from May 2009 onwards. This meant that every week I would have to spend a us on using cowbells. I started very de France in a all downhill – 350 ft day or two in Norway. I was more than happy to do that, after all the projects were slow; after all I wanted to be able mountain town. over a bit more than a challenging ones. In terms of running it meant that I would have to change my routine to see the finish line. People were standing so mile to be precise. After though. Since the Norwegian lifestyle doesn’t support overtime it was clear to me that I tight that the path for the runners a short tunnel the finish line is close. would have at least a day every week where I could go running from 4 pm onwards. That On the route to Lauterbrunnen we was narrowing down to no more Thousands of people are standing sounded like my best opportunity ever to run long distance. The only thing that was still were gaining 800 ft height, but than 6 ft. Every runner was next to the mountain path that leads that would be nothing compared mentioned via loudspeaker and to the finish line on the Kleine missing was a goal. to what lay ahead. The huge there was music everywhere. It was Scheidegg and cheer the finishers A couple of years ago a friend of To train for it I did not only do long Interlaken is a small city in the 1,000 ft high Staubbachfall, a an ecstatic atmosphere. on. After 4 hours and 49 minutes – mine had given me “The ultimate distance running but also went on heart of the “Berner Oberland” waterfall in Lauterbrunnen, brought an hour and a half slower than guide to international marathons” longer hikes. Midsummer came in and squeezed between two lakes: at least the feeling of refreshment – Here more than 30 km were when running a city marathon – I by Dennis Craythorn and Rich handy and so the area around Lake Thun and Lake Brienz. It is no after all the stand with drinks and already behind us, but in terms of finally crossed the finish line. I was Hanna as a birthday present. Now Stavanger became my training miracle that it was already food was not far away from it. climb more than half of it still ahead. given the medal and met my wife. this book came in handy. In there ground, Kjeragbolten and discovered for tourists in the 19th After Lauterbrunnen there was a After Wengen came a passage of To be honest, it was so crowded, Craythorn and Hanna described Preikestolen the sites of frequent visits. century. This has given the town a small lap that was flat – and that about 6 km along the mountain, that for a moment I thought that I the Jungfrau Marathon as the most couple of splendid 5-star hotels like would be the rest of the flat part of which was spiked with short but would never find her and what a scenic marathon in the world. In After four months of preparation the Victoria-Jungfrau and the Beau the marathon. The water and food steep uphill sections, which never left stupid idea it was to not having fact, it is one of the most desirable came the day of travel. My wife Rivage. We however had to stay in station at Ey was remarkably well a lot of space to relax. Then, after agreed to a meeting point. The mountain marathons in the world, and I were flying to Zurich and a simpler (in other words equipped and also well used. the Wengernalp, one can see for luggage hall would have been a which is reflected by the high took a car from there. It was Friday affordable) hotel just outside the Everybody knew that this would be the first time Eiger, Mönch and better place to meet. Anyway, we ranking at marathon4you and by night already and the start of the town centre. a good chance to have a drink Jungfrau. Due to were lucky that we saw each other. the fact that one has to register marathon only thirteen hours and eat something since the the bit of snow I picked up my luggage, had a until the end of February in order away. Our route from Zurich to After breakfast I went to the expo, flat part would from the day shower and then we spent a couple to participate in the raffle for Interlaken (which is where the which was close to the starting Finally race soon be over. before the of hours on the Kleine Scheidegg participation. To be honest, I could marathon starts) took us via a line. I got my starter package organisers With the mountains were nicely just to relax. We had cake and not imagine how 4,000 people mountain pass. It was snowing at without any waiting, got rid of the provide “Wall of coated in fresh white snow. It coffee and finally took the funicular could possibly run a mountain the top, which was quite scary. The luggage, which was to be decent energy Wengen” looked fantastic and made all the back to the hotel. On the following marathon together, given the finish line of the marathon would transported to the finish line, and bars the real effort well worth it. Before the last days we did some easy hikes fact that more than 6,000 ft be substantially higher than this then enjoyed the show. There was challenge began. and undoubtedly most demanding through the mountains and just had to be climbed in total mountain pass. Would all the a group of around ten guys Within the next 4 km we had to part of the run came, there was a enjoyed the scenery and our time in (there are small downhill training have been done in playing the Alphorn and in front of climb more than 1600 ft. This is short downhill section to the ski and around Interlaken. passages) and that vain and the marathon be them a group of people throwing where one can loose a lot of time. station Wixi. Trees were long gone some of the terrain cancelled? Luckily it flags into the air and catching and the final climb took us over Can I recommend the Jungfrau consists of narrow, stopped snowing soon. The them again – impressive. Directly Some runners were still running, 4km another 1250 ft uphill. The Marathon to anybody else? It alpine paths. I thought following morning greeted before the start it was dead silent others were hiking and some even paths narrowed down so much that depends…if you want to run a PB that it must somehow work; me with lots of sunshine and and then they played the Swiss had to have rest breaks. This is also it made overtaking nearly then definitely not, but if you are otherwise people would not there was just a small coat of anthem. A shiver went down my where the marking of the route impossible and at least breathtaking looking for a Marathon that comes want to run this marathon fresh snow on the mountains. spine. These guys must have changes from km to 250 m marks in the true sense of the word. This with stunning views of some of the again and again. I finally had Nothing to worry about. invented patriotism. I was ready for and every marking on the route has was by far not the top of one of the most scenic mountains in the Alps, a look on the Internet and was whatever would lie ahead of me. an emergency contact number and steep mountains around us; that leads more uphill than downhill, convinced. I immediately At 6 a.m. breakfast was GPS coordinates on it. After what nevertheless I had problems getting that is perfectly organised, then go registered for it and – with served and the mood Then the starting signal was fired seemed like an endless struggle I enough oxygen in the body. I was for it – you won’t regret it. Fortuna on my side – a amongst all the runners was and we went off. The first took one more serpentine and simply not used to the height. The couple of weeks later very good. Everybody was kilometers consisted of a round finally was in Wengen – the town steep path then lead up to the Contact: [email protected] received the confirmation looking forward to the race, through Interlaken, which was of the finish line of the Lauberhorn highest point of the route, the Eiger that I was allowed to not the least because the absolutely flat. So far this was no downhill ski race. glacier, 7234 ft high. www.jungfrau-marathon.ch participate. weather promised to be just brilliant. different than a city marathon.

12 13 metro Anyway, buoyed by the words of around and try to appreciate the though, just 4 miles to go and I’d be Claire Smith, ‘the course is flat and experience, and the race plan was home. The last few miles were a hard even though it looks uphill on the followed until the halfway point – slog, but there were no real aches or way back it’s only that way as the gels every 4 miles (SIS, as practised pains, just a general fatigue. Lochaber folks coming back are leaning in training), pace holding up well. forward a little through tiredness” or For the most, I was running pretty The 25 mile point was where it all 18th April 2010 something to that effect, and another much on my own. I don’t seem to went pear shaped (skip this Marathon Clare Russell runner who advised me that she’s have perfected the art of running as paragraph if you’re eating!) – I was Despite my good intentions, and having particularly enjoyed the odd Thursday been quoted as saying the course is part of a pack, and usually find the back on the wee bike path and was downhill both ways, I settled into my pace either too slow or too fast, suddenly overwhelmed with the night reps session since joining Metro in 2009, my best intentions went by the race pace quite happily. although I did chat briefly to a chap urge to walk. I told myself I could wayside when overworked and subsequently signing up for a couple of from Aberdeen who was running have 10 steps, got under the little marathons in 2010. The resulting effect, Clare Russell – who the hell is she? Within the first few miles the sun the marathon having damaged his bridge and suddenly my body began to break through and I was knees skydiving in the past. decided it was time to rid itself of all Anyway, it was with my usual in the hour before the race was the you have the good fortune to be glad to have taken the precaution the gels and water consumed along sense of trepidation that I donned usual 20 toilet trips and able to pass someone. No of slapping on the P20. Having The turning point was very well the way! Retrospectively, although I my Metro vest on the morning of attendance at the race safety concerns on that front for me then. pinned my race number on over my organised, with traffic being regretted the couple of minutes lost the Lochaber Marathon. There are briefing. On the toilet front, I have waist pack with all my gels etc, I stopped to allow runners to cross at the time, I think it was probably so many speedy runners in the to say that I was suitably Off to the start line, a very different the road and turn, far better to happen here than on club that I always feel a fraud impressed! Top tip for future marathon experience for me (my the finish line! To the cries of the when I wear my vest, particularly runners – if you go through the debut marathon and ‘never again’ Clare’s landlady was disappointed to see her local youth ‘eeeeuggghh! Look at run having been in Amsterdam in breakfast reappear the wifie!’ and a kind lady (has to at mile 25 2008). The crowd of runners was be someone’s mother – no way on small but the atmosphere was earth I could do this) rubbing my warm and friendly, not sure about back and offering words of comfort at the front, but the back’s the best – hope I didn’t splash her shoes – place to line up in my opinion. my body purged itself of all evil. I later described it as being like a The gun sounded and we were off, scene from the exorcist, but was only to be hit by congestion at the then had to do my best Houdini and it was with great delight that I advised by my husband that it’s exit from the field and reduced to impression in order to get the base realised I was now on the home only the girl’s head that spins, she a walk for all of a few paces. Then layer off. I’m sure I’d have had far straight. I continued plodding well does not puke and I had my films off again, through the housing more success stopping, off loading until around 16 miles when I felt confused! estate and onwards. A wee uneven everything, stripping off and myself starting to tire a little (why, oh path down onto the putting it all back on again, and why does this happen? I’d followed Suitably relieved, the chap on the pedestrian/cycle path out of the as my husband had pointed out, my training plan and religiously bike advised me that I had less than village saw the first casualty of the given that the average sports bra done the long runs, even clocking a mile and I should just walk it in. race, thankfully not me. An uneven covers you from your navel to up a 20 miler on the treadmill in the However, my watch was telling me surface tripped up some poor Flushed with success - Clare trots to a new PB your neck, there would have depths of winter when it was too icy that with less than a mile I could still chap but thankfully a man on a been no indecency involved! to run safely outdoors). Safe in the make the 4 hour mark, and there bike was there to assist. knowledge that I had built up my was no way on this earth that I was having been used to the anonymity main hall and out the back Sufficiently cooled, I spare minutes, I gritted my teeth walking anywhere if I could run! of running for Jog Scotland, a towards the changing areas, there The race plan got underway continued plodding along, and held on, knowing that the Off I went, slowing to barely more huge all encompassing group on are lots of toilets and they’re quickly – having a PB of 4:03:02 through Corpach and dream time was still achievable. than a walk on the final teeny tiny previous occasions! vacant!!! Most unusual for a race at Amsterdam, I had my heart set onwards. Although support wee slope to the housing estate, day! Despite this (I blame the on sub-4. In order to achieve this, I on the course was sparse, On the return, the views are truly belted along the path and into the Having stayed in a lovely B&B, organisers for being a couple of had a plan to aim for around 8:40 there were enthusiastic spectacular with Ben Nevis to be finishing field to see the clock breakfast of porridge and toast minutes late in starting the min miles (a snail’s pace I hear supporters who cheered on seen on such a beautiful clear day. It showing sub-4. A sprint finish saw down, my first difficult decision of briefing), I missed the start of it – you cry!) with the view to having everyone who passed, really is a sight to behold, and I the clock record 3:59:04 (a new the day was what to wear aside however, the jist of it was that at about 12 minutes to spare at the offered words of reminded myself that I was fortunate PB) and at this point I resolved that I from the vest. I was advised that it times you are end for the inevitable slowing encouragement and even one to be running on the flat! The pace would return for more reps! was quite cool outside, and indeed running on the down. Little did who was handing out jelly did slow a little, but I took on board on turning up at the Nevis Centre road, so no more I know how babies – I declined for fear of more gels, 16 and 19 miles, before Thoroughly delighted with my time, car park it appeared that the than 2 abreast and much I would the negative effects of the taking the final one at 22 miles. I my immediate reaction was yes! I’d correct decision was to wear a watch you don’t get value these unknown. was undecided on this one and in like to do this again! Just as well base layer in addition to the vest clipped by the minutes…. future I’ll remember, if in doubt don’t really – Edinburgh here I come! and shorts. Having registered the wing mirror of a Claire was impressed The scenery was beautiful bother, as it came up as quickly as it day before, all that was required very large bus if at how thoughtful the race organisers were when I remembered to look had gone down. Ever onwards Clare Russell 14 15 metro I had built in a few races as part of Jamie aquaplanes the last mile was 2:26:10), and the one regret I my training, the first of which was have from the race was walking for the Lasswade 10 mile race in week a couple of minutes around mile 22. three. I’d never run this distance However I’m still delighted with my before so perhaps choosing a race time and the fact I set out and Running my described as a ‘testing course’ achieved my 30th challenge. When wasn’t the best idea. The hills I moved up to Aberdeen last were extremely tough, so much so summer I wanted to continue that I think my car would’ve even running, so it’s been great to join way to the 30’s Jamie Tait struggled to get up them in first Metro (my first ever running club) gear. I had absolutely nothing left and have the novelty of not only On the 25th May 2008, the whole thing myself? What were that extra little bit of motivation. Not at the end of the race but was still running with others, but also to vary I was standing at Musselburgh the chances of beating our team’s only that, I was strongly happy when I crossed the line in my training, something I rarely did time? I didn’t quite make up my ‘encouraged’ (‘forced’ might be a racecourse, the finishing point of the 77:58. The following week I was temperatures in the mid 20s was on my own. Although I’m not mind there and then, but the idea better word) to run an 8-mile leg , waiting to up in Inverness for my first ever half proving more than difficult! Saying running as much as I did when I was was certainly there. This is the story instead of a 5-mile one, so there cheer our last ‘leg’ runner across the marathon. Now I was beginning that, I reached the half way point in training for the marathon, I repeated finishing line. I’d just taken part in of what happened next. really was no hiding. Thankfully I to get use to training in the cold 1:42:50 and was feeling great, in my Lasswade, Inverness and the Hairy Haggis relay, a four saw a huge benefit in my training, and dark nights, but running in fact up until mile 18 I was Edinburgh races this year and kept person team event designed to give I’ve never considered myself a and come race day I was delighted driving rain, sleet and snow was a comfortably under 8 minutes for up my record of recording a pb in athletes a chance to run the same runner, and having joined Metro in to improve my 2007 time by over new experience! I tagged onto each of them. However that’s when every race I’ve done (certainly an route as the marathon, but without June last year, I understand how far 12 minutes and finish in 48:46. The another runner after about 2 miles, things got tough. I’d read a lot advantage of not doing many and kept at his pace right up until races!) So hopefully with everyone’s having to do the whole thing away I am from being bracketed as Hairy Haggis relay came a about the ‘wall’, and although I 10 miles at which point he continued encouragement and yourself (in my case, the word such a thing! However I’ve always few weeks later, and on a don’t ever remember hitting it started to fade. I still felt good support I, along with every other athlete is used in the loosest sense). thought I was quite a fit person, I cold and windy day in (perhaps my memory loss was so past him and finished in a member of Metro, will continue to Now let’s be honest, what a regularly played badminton, played Musselburgh, I ran something to do with turning 30 time of 1:38:20, several knock a few more minutes and fantastic idea that is! Who on earth the occasional game of football and 66:26 for my leg, nine days before the marathon), I minutes quicker than I’d seconds off those pbs. would want to run 26.2 miles generally looked after myself pretty just marginally was suddenly running 9+ minutes hoped or predicted. themselves? Well before that day, well. So when I decided to sign up over my 8-minute miles and not able to do a thing So what challenge awaits me this certainly not me. My 8-mile leg was to the Edinburgh 10k with a group mile target. about it. I had to stop around mile Training over the next few year? Well I’d like to do another not only the longest distance I’d ever of friends in May 2007, I didn’t think 20 for my one and only toilet stop weeks continued to go as marathon one day and get under run, but also the longest distance I much of it. However I was in for a I’d more or less (thankfully not a ‘Paula’), with the planned, and as time wore 3:30, but am certainly in no rush thought I’d ever run. However big shock. This was my first ever decided a few next four miles particularly tortuous, race but unfortunately it resulted in a weeks after the relay on it just became more of a only cheered by the countless jelly to do so. It would also be good to seeing the elation on people’s faces routine, and *shock horror* I reach the fourth Metro club as they crossed the line and taking terrible neglect of preparation. My I’d take a leap into the babies, jelly beans and jaffa cakes training consisted of two runs, one of unknown and sign-up actually started to enjoy it. I that I grabbed from the supportive standard but that will take quite a in the fantastic atmosphere, my mind completed my second half marathon bit of time yet – maybe that should began to wander... 2 miles and one of 1 mile, both of for the marathon. crowds. I somehow managed to which I failed to complete without However it wasn’t really in Edinburgh in 1:36:59, with my pick up the pace in the last two be my goal for when I reach my long runs getting gradually bigger 40s! The main target this year is I’d just turned 29 three days prior to stopping. On the day of the race I until December time that I miles, and as I made my way into managed to run the first 5k before started seriously thinking each weekend. My training Musselburgh racecourse and saw actually a walk and not a run, as the Hairy Haggis relay, and already peaked at two 20-mile runs, both me and some friends are taking my thoughts were turning to May having to stop to gulp down some about training, so cut down the full and noisy grandstand, water, catch my breath and on the normal festive of which I ran at 8-minute mile managed a semi-sprint finish for the part in the Caledonian Challenge, 2009 and reaching the dreaded 3- pace. My shorter runs were also a 54-mile walk through the Scottish 0. How would I celebrate this generally prevent myself from having excesses and went out for last 200 metres. I crossed the line in a heart attack. The second 5k was a few runs over Christmas. going well, and at the now- 3:37:46, exhausted and sore as Highlands in 24 hours. We’ve landmark occasion? Moping to becoming-standard Edinburgh 10k, I managed to pass marathon myself about how life was a mixture of walking and running, I did my first ever 5k at the start with my first ever 10k, but certainly and I eventually crossed the line in of January in 22:14, so was knocked another 5 minutes off my not dejected. In fact, I was ecstatic. distance in training and walk 30 passing me by? Getting pb when I finished in 43:17. I was miles in Kintail, with the 40-mile 61:24, exhausted, sore and pleasantly surprised that my All the training had been worth it, hideously drunk and waking feeling a lot more confident about Clyde Walkway to come at the thoroughly dejected. I certainly self-imposed cutbacks every last minute of those cold up with the hangover from the marathon and my sub 4-hour end of May. I’ll take this didn’t catch the running bug that seemed to have gone well. winter runs and long weekend runs hell? Well as a matter of target was certainly looking opportunity to get in a shameless day, but did at least tell myself that Shortly afterwards I drew up had been worth it. The sense of fact that’s exactly what achievable. The last couple of plug about our fundraising site for I’d do better next year. a 16-week training accomplishment was amazing, and happened, but something weeks before the marathon flew by, the Scottish Community Foundation programme for the marathon, I would urge every runner in the else did too. I felt I needed and suddenly race day was upon at http://www.caledonian A year more or less past without roughly based on one I’d read in a club who hasn’t run a marathon to to mark my 30th with a me. challenge.com/teams/TeamDONE donning my running shoes again, Hal Higdon marathon book. My sign up for one soon. In fact, do it memorable event, and as . We’re keeping a regular team but I’d learnt my lesson and stepped longest runs were always at the today! You certainly won’t regret it. our last leg runner crossed the The first thing to mention about the diary and also uploading photos line in a combined time of up the training for the 2008 weekend (Sunday being the marathon was the weather. Now it So that’s my story of running my onto the site, and any donation 04:12:45, the challenge of Edinburgh 10k. Around the same longest), with shorter runs on a was hot. Seriously hot. Not that it way to the 30s. Looking back I you can make to help reach our running a marathon suddenly time, my work were organising Tuesday, Wednesday and Thursday. bothered me a great deal at the realise how much I must have died target of £2,500 would be much entered my head. Could I run several teams for the Hairy Haggis My goal? A simple one, sub 4- start, but as time wore on running in appreciated. Thank you! relay, so I put my name down for hours. in those last few miles (my 30k split 16 17 metro A tale of 2 ultras Jane MacAskill

Glasgow to Edinburgh D33 (The Jam Sandwich Race) 3rd April 2010 This race had been specially created to be parted of (55 miles) 6th March 2010 Double Marathon the new Scottish Ultra Marathon Series, all the Until the week before this event I was still undecided and he chummed me to Ratho races in the series are listed on the SUMS website. whether to run this due to lack of long runs and 47.5 miles. I was mostly walking okay. From here the course is a bit now and glad of the company for there was still snow and ice on the ground. undulating following a minor road the rest of the way to Edinburgh before hitting the path again just Well it warmed up and snow and 5 mins from here, had to go (55 miles). before Drum. Then it was up to the ice went and I was driving down through a smelly, dark and damp Invercauld Arms then left running to Glasgow on the Friday. Up tunnel which went on for over half My two support runners were truly along the grass verge on the main Nice hug from race organiser, early on the Saturday, had to ask a mile, feet kept slipping on the fantastic, encouraged me and kept road before returning on to the George Reid, old friend. Chocolate 3 different folks for directions to cobbles and didn’t put on me going. From mile 50 my body path again. I really enjoyed this part medal and bottle of beer. Label start area which was at Ruchill headtorch as I didn’t want to know slowly started packing in, threw up, of the route as I never normally said “Nice One”, D33 the Jam Park. Met up with a few folks I what was in there. Met up with a legs and feet sore, and knackered. head out as far as this on training Sandwich Race 2010. Train hard, knew and went to switch fellow runner who asked if I So it was a slow shuffle to the finish runs. Before long the lead runners pee clear. on Garmin only to wanted a chum for a few miles with support runners ensuring I was in sight and from then there was find battery dead. I and he was happy to go at my didn’t fall into the canal. And there a steady stream of friendly runners, Loved this race and will be back ended up slow steady pace. Linlithgow in the distance was a crowd of folks apart from Charlie Noble who next year hopefully with a few other running the 33.75 miles, feeling good and at the finish, no sprint finish only the apparently was struggling big time. metro runners. If you aren’t up for whole race with running steadily. Kept trying to eat same slow shuffle over the line. 55 the whole thing then think about only a wrist watch and drink regularly but I was miles in 12hours 02 mins. Lots of Half way 2.58 not bad as I was being a support runner as it really so I knew the starting to get a bit sick of food. hugs, 2 first aiders wrapped me in Starting at Duthie Park it follows the aiming for a 6 hour finish. Stopped does give you a lift to have some time. 9am set off for Then it was onto Broxburn 42 foil blankets, marched me to the Deeside way to Banchory and then briefly to fill up with water and eat with you when you are tired at the Auchinstarry Bridge miles, still feeling okay and only a pub where everyone stood up and it was round a cone and back to a couple of oatcakes. After about end of a race. along the Forth and Canal, half marathon to go and it was clapped and cheered. A glass of Duthie Park. As it was local it would 20 miles or so I slowly started Jane didn’t first checkpoint 13.1 miles, then now gone 5pm and I had been on champagne was placed in my hand understand be a shame not to give it a go. Met overtaking fellow runners and I There is a saying “Only those who onto Falkirk my feet for over 8 hours. I had an and I knew I was in a bad way as I the concept of a lot of folks I knew at the start but focused on catching the next one risk going to far can possibily find food miles Wheel 22 hour and bit to get to Ratho before felt too sick to drink it just then. sadly no other Metro runners. and so on. Took me 1.38 to the out how far they can miles. The it got dark and where my two next checkpoint, slowest split of the go” I took a big route was support runners would chum me to Hardest thing I have ever done Before long we were off and I race, well there is a bit of an incline risk doing the pancake flat the finish. It got dark about a mile and I now know what its like to be settled into an easy/steady pace on this section. Then it was Double apart from a few before Ratho and I was feeling a truly exhausted and having to nearer the back of the field of Peterculter where Claire and Rosey marathon and ramps up and bit scared out there on my own in force your body to keep going. approx. 100 runners. Out to were waiting to chum me home the thankfully no down to cross the middle of no-where in the pitch It took 3 days for my swollen and Peterculter which I am sure many last 6 and a bit miles. Feeling tired long term ill- roads. Up to Falkirk black with only a head torch. sore feet to recover and I ran metro runners know very well, it by then but didn’t feel as though I effects but I it was mainly old Then Gavin my knight in shining the Inverness Half Marathon was nice having cars stopping to let needed to walk so with Rosey and would think industrial sites, path a armour was there on his bike then I started to think I might us across the Maryculter road. It Claires support kept up a steady twice about bit muddy here and there checking up on the various runners manage the D33. was a fairly cool day and I was pace and I was reaching the point running that but a good running glad I had worn long sleeved top. where if I stopped to walk that distance surface. At Falkirk Wheel would be it. Claire dropped back again. we had the only hill of the At Peterculter its a bit tricky if you to make sure struggling runner was On the whole race, walked up it don’t know the route but there were okay before catching up with me otherhand with support (OH Allan) and big orange arrows to guide you but with no effort at all. Legs were I think 33 felt good. still a few folks went the wrong way aching a bit around 2 miles to go, miles is a good Onto Union Canal and it here. Then onto the first water but felt strong. Nice downhill bit to distance for an became more rural. Plan station/checkpoint at around 8 finish in Duthie Park just at the ultra. was to run 25 mins and walk miles, time 1.26 a bit fast but feeling boating pond. Jane’s progress was hindered by the big pink obstacles at every mile metro training programmes to improve running LT. Although LT training may seem like make a great substitute for tempo runs. economy. We may find out that different speedwork, it is more accurate to view it Just be careful not to get carried away types of training improve economy as a determinant of your endurance, the and race flat out. The second of three training reports by Jackie Stewart depending on the strength and ability to maintain a pace for a weakness of individual runners. prolonged distance. There are three LT INTERVALS An A-Z of effective training - this month basic types of LT workouts. The objective You can gain a similar benefit by running DETERMINING LACTATE of these workouts is to run hard enough these intervals, for example our 4 x 8 THRESHOLD minute reps would give you around 32 RUNNING ECONOMY that Lactate is just starting to accumulate The best way to determine Lactate in your blood. If you train at a lower minutes at LT pace. LT intervals are a LTVO2 isn’t the answer by itself; Threshold is to be tested in an exercise good option if you tend to avoid tempo however, we don’t all use the same intensity, there won’t be as great a physiology lab. During the test, you run stimulus to improve it. If you train faster, runs. The additional mental effort of amount of oxygen at a given speed. for several minutes at varying speeds. tempo runs, however may pay off when Just like some cars use fuel more you will accumulate lactate rapidly, The Lactate concentration in your blood which won’t train your muscles to work the going gets tough in a race. Typical LT economically than others; some is measured by pricking your finger and intervals we use. 5 x 1500 metres with 2 runners are more economical than hard without accumulating lactate. As analyzing a couple of drops of blood. If discussed in the V02 Max training, the minutes recovery jog 4 x 2,000 metres others in consuming oxygen. That is a you cannot get this, the lower-tech with 3 minutes recovery jog 3 x 3,000 more economical runner consumes most effective training does not method to estimate your LT is to use your necessarily mean training as hard as metres with 5 minutes recovery jog. You less oxygen to maintain a specific race times. If you are an experienced may think, but we get 3 minutes between pace. Your running economy possible. The more time you spend at runner, your LT pace is approx 15K to the proper intensity, the greater the reps at 1,500 metres, but lets put our Many serious runners talk about doing Lactate Threshold Training, Tempo runs and half marathon pace. This is because the training stimulus. The three types of hands on hearts and admit that we run so forth, but they usually talk in vague terms. They may call an 8 miler they run LT determines the pace that you can training are Tempo Runs, LT Intervals and harder than LT pace, hence the need for harder than usual a tempo run, even though the latter term has to do with a maintain for races of these distances, for LT Hills. I will explain each. longer recovery. shorter races, you can exceed your specific physiological concept. Below, we will look at what Lactate Threshold is to LT HILLS lactate threshold and for marathons, it TEMPO RUNS A great way to increase your LT is by see how to improve it and, therefore, race better. would be under. If your experience is The classic workout to improve your LT is determines how fast you can run using running long hills. If you are fortunate(or DEFINING LACTATE UNDERSTANDING LACTATE mostly with shorter races, LT pace is the tempo run, a continuous run of unfortunate) enough to live in an area THRESHOLD THRESHOLD a given amount of oxygen. If you can roughly 10-15 seconds per mile slower between 20-40 minutes at LT pace. An faster than another runner while using with a number of good sized hills, you Your Lactate Threshold (LT) determines Exercise physiologists used to think than your 10K pace. Estimation by heart example would be and easy 2 mile can do LT workouts during a training how fast you can race. When you that V02Max was the most valid the same amount of oxygen, then you rate is approx 80-90% of Heart Rate warm up, 4-5 miles at 15K-1/2 are more economical. loop by concentrating on working the select a race pace, you really select a physiological variable for predicting Reserve, which is about 85-92 percent marathon pace and then 1-2 mile easy hills. For example, suppose you run the pace that prevents the accumulation of distance running performance. In of maximum heart rate. Your 15K – ? warm down (amazing, sounds like a club 10 mile course or a course at The primary detriments of running Lactate (a by-product of carbohydrate studies however, they found that marathon pace is probably more good club night). It would be easier to Countesswells. If you push up the hills economy appear to be the proportion metabolism). When you are resting, running performance continued to accurate and you can find the heart rate do this on an accurate course, also so that you are running at LT intensity, of slow twitch fibres (good for longer walking or running slowly, the amount improve after V02 Max ceased to that corresponds with that. using the Garmin that some of the you would accumulate around 20 distance runners) versus fast twitch of Lactate in your blood remains low improve. That’s because you can boffins amongst you use. If you use a minutes or so at LT during your run. fibres (better for sprinters) in your IMPROVING LACTATE and relatively constant because the continue to boost your LT long after heart rate monitor, you can use the rate Hence the reason we do Hill reps. muscles and the combined effects of THRESHOLD rate of Lactate entering your blood is you’ve maximised gains in V02 Max you reached to determine the proper SESSIONS COULD BE : your biomechanics. Best marathoners Although LT training is the most important equal to the rate at which it’s removed. (good news for veteran runners). Pace intensity for subsequent tempo runs. ● 10 mile run with varying hills and As you progress from rest to walking to at the LT pace, which also accounts and 10K runners tend to have slower type of training for distance runners, Whatever the method, after a few runs, many runners don’t understand how to push up the hills. easy running, both the rate of Lactate for differences between individuals in twitch muscles and are more you should get a better feel for your LT ● improve their LT. The best way to do it is Various Hill reps as done at club production by your muscles and the running economy, is even more economical than slower runners. pace. Low key races of 5K to 10K simple- train at or just slightly above your nights. rate of clearance by various body accurate in predicting distance Running economy is also related to some biomechanical variables, such tissues increase. When you exercise running performance. E.G. a study of HOW YOU PRODUCE AND USE LACTATE (the stuff that makes your legs sore the following days) above certain intensity however, the distance runners found that measuring as the length of the femur relative to rate of Lactate formation is greater than LT pace, predicted 94% of the the tibia, but no single aspect of Lactate is formed from the incomplete oxidation of reduction in pH associated with lactate accumulation in the the rate of clearance, so the Lactate variation in racing speed, compared biomechanics has been shown to carbohydrates. When your body breaks down muscles inactivates enzymes and thereby limits both concentration rises in your muscles and to only 79% by variation in the V02 have a large impact on economy. carbohydrates to produce energy, it forms pyruvate. In your anaerobic energy production. Blood lactate concentration blood. This is your Lactate Threshold, Max. Higher correlation occurs muscle cells, pyruvate is either used to produce energy in the represents a balance among lactate production by the the exercise intensity above which between LT measurements and HOW DO YOU IMPROVE mitochondria (the aerobic-energy producing factories in your muscles, diffusion of lactate into the bloodand it’s lactate clearance con no longer keep endurance performance than RUNNING ECONOMY? muscles) or reduced to produce lactic acid. The enzyme that consumption by the muscles, heart, liver, kidneys. You up with Lactate production. between V02 Max and endurance Although there’s evidence that it produces lactate and the aerobic enzymes in the produce and consume lactate even at rest, but as long as performance because V02 Max improves with training, the secrets of mitochondria compete for the available pyruvate. The key to production equals consumption, lactate concentration in the Your Lactate Threshold is the most primarily reflects the ability of the improving running economy appears lactic acid formation is the rate of pyruvate production blood does not rise. The body has several mechanisms for important factor in determining running heart to transport oxygen to the elusive. The most important factor may relative to the rate of pyruvate use by the mitochondria. The clearing lactate and the percentage of lactate which follows performance in races longer than 10K. muscles, whereas the LT also reflects be the amount of years you have limiting factor is generally whether there are enough aerobic each pathway varies among rest, exercise and recovery. For the 10K, V02 Max and Lactate adaptations in the muscles that been running as opposed to any enzymes and oxygen in the mitochondria to use the pyruvate Some of the lactate is oxidised within the working muscles, Threshold are about equally important. increase the capacity of those specific types of workouts that you as fast as it is produced. When the rate of glycolysis (which while the rest eventually diffuses out of the muscles and into For the 5K, a high V02 Max is the most muscles to produce energy run. Studies on running economy have produces pyruvate) is greater than the rate of use of pyruvate the blood. After entering the bloodstream, the lactate is important physiological attribute, but a aerobically. Oxygen consumption at been carried out and at this point, we by the mitochondria, then lactic acid is formed in the muscles primarily either converted to glucose in the liver or used as high Lactate Threshold is still important. the LT is known as your LTV02. are unsure to be able to prescribe and quickly converted to lactate (the salt of lactic acid). The fuel by the muscles and the heart.

18 19 Meet the Committee

Janet McRoberts Colin Mackay Jackie Stewart Peter Jennings Chairperson Treasurer Secretary Assistant Secretary

Rob Taylor Claire Smith Andrea Canale Donald Simpson Men’s Captain Women’s Captain Started running in April 1983. I joined the club in January I joined the club in 2007 after I joined Metro after getting into a Completed first marathon in 2006, as I thought it would be completing the New York running rut and wanted a way to Aberdeen 5 months later in a better to run in a group rather marathon in November 2006. improve. I spotted the Metro web time of 3.33.52. Looking back I than running myself. I certainly Having only actually started site and although daunting at first didn’t expect to still be running don’t train any more days than I running in 2006, I seem to have decided to give it a go. After 26 years on. use to but I certainly train spent the last 2 years marathon only 6 months at Metro l had In 1989 I was part of the group differently. As I mentioned at the training with my next challenge achieved personal bests at all who formed Metro Aberdeen AGM I feel the club is great for being London 2010 for which I distances with the support and Running Club acting as team support and encouragement and have gained a "good for age" advice from coaches and fellow captain in 91, 92 and 93. Some helps you achieve the goals that entry. I really enjoy being part of members. I have now been a of my Metro highlights are finishing you might not have even Metro as it has certainly allowed member for over 3 years (feels 3rd in the Malta Half Marathon, considered had you not joined me to become a better runner as longer...joke!) and l feel it has not running the Aberdeen 10km in up. Along with training with well as meeting some new friends only helped my running but 31:21, and winning the Bennachie Metro I also teach fitness classes who I can share my long runs on others aspects of my life! My Hill Race 3 years in a row. which I feel compliments your a cold Saturday morning with running ambition is to complete Team events at both Local and running by adding in a bit of followed of course, by a nice hot the 5 marathon majors London, National team events include the cross training. Whether it’s a cuppie! Berlin, Boston, New York and Edinburgh to Glasgow road relay circuit class, spin or just simple Andrea Chicago. 3 down 2 to go. where Team Metro finished in 7th body conditioning I would Donald place. I am looking forward to the definitely say it all goes along to coming year as team Captain, and making you a stronger runner. hope that my experience will be of Ask for details!!!!! benefit to other members. Claire Final expose of the committee’s dubious background Rob will appear in the next edition of the newsletter.

Niku Millot Polly Tandy Rowena Dustan Steve Forbes 20 Race Fixtures 01 Jun Krunce Series - Race 3 of 6 28 Jun AAAC 10,000 metres club championship 02 Jun Auld Toun 10K Road Race track race 03 Jun Aberdeenshire Disability Sport 03 Jul Barrathon - Isle of Barra Half Marathon 05 Jun Scolty Hill race and junior races 03 Jul The Corrieyairack Challenge 05 Jun Crimond Gala 10K Fun Run 03 Jul Gairloch Highland Games Hill Race 05 Jun ASICS Haddington 5 mile 03 Jul Luss Highland Games Hill Race 05 Jun Benbecula Half Marathon 03 Jul Meall-an-T-Suidhe Hill race 05 Jun Strathallan 5 Mile Road Rac 04 Jul Race for Life - Aberdeen 06 Jun Race for Life - Glasgow 04 Jul Half Ben Nevis Race 06 Jun Run for Scotland 5K 04 Jul Stonehaven Half Marathon and 06 Jun Kinloss to Lossiemouth half marathon Ury Estate 3K race and Fun Run 08 Jun The Running Shop Beach 10K Fun Run 06 Jul Krunce Series - 4 of 6 09 Jun The Roseisle Forest 4 miles 07 Jul Brig Bash 5 miles - Bridge of Earn 09 Jun Jog Scotland 5K Challenge, Hazlehead 10 Jul Big Fun Run 5K Stirling 12 Jun Caledonian Challenge (12&13 June) 10 Jul Isle of Harris Half Marathon & Fun Run 12 Jun Skye Half Marathon 10 Jul The Creag Choinnich Challenge 3 mile, 538m 12 Jun Pittencrieff Park 5K 10 Jul Forres Highland Games 10K Road Race 12 Jun Traprain Law Hill Race 10 Jul David Shepherd Memorial Glamaig Hill Race 13 Jun Peebles Beltane 10K and Junior 3K 11 Jul The Famous Grouse Crieff 10K 13 Jun Race for Life - Edinburgh 11 Jul Big Fun Run 5K Aberdeen 13 Jun Dunfermline City Half Marathon 11 Jul Heart of the Park Challenge 2010 13 Jun The Mabie Forest 10K 11 Jul Brora 10k 13 Jun Moray 5k Summer Challenge 15 Jul Mither Tap Race 13 Jun Hoy Half Marathon Orkney 17 Jul Big Fun Run 5K Dundee 14 Jun Portobello 4 Mile Road Race 17 Jul Tominabat Hill Race 17 Jun Balmedie Beach Bash 17 Jul The Clyde Stride 40 mile trail race 17 Jun Cosmic Summer Series race (2of 4) 17 Jul Laurencekirk Gala Tower 5k Hill Race 18 Jun Templeton Trail Race Dundee 18 Jul Kelso 10K 19 Jun Balmoral Half Marathon 18 Jul Big Fun Run 5K Perth 19 Jun Highland Cross Charity Duathlon 24 Jul Big Fun Run 5K Glasgow 19 Jun Race for Life - Dundee 25 Jul Big Fun Run 5K Edinburgh 19 Jun Oldmeldrum Sports 5 Mile multi terrain race 25 Jul Ballater 10 Miles Road Race 19 Jun West Highland Way Race 28 Jul Killin Hill Race 20 Jun The 7 Hills of Edinburgh - The Challenge 28 Jul Turnhouse Hill Race 20 Jun Arbroath 10K 31 Jul Ben Rinnes 5 Tops Hill Rac 20 Jun Dundee Half Marathon 31 Jul Dollar Hill Race 20 Jun Race for Life - Fife 01 Aug Dyce Half Marathon (A Metro Aberdeen Race) 20 Jun Race for Life - Dundee 20 Jun Glen Moray 10 Mile & 10k Road Races 20 Jun FFT Knockburn Standard Triathlon 20 Jun Glen Moray 10 mile and 10k Road Race 20 Jun Peterhead Lifeboat Family Fun Run 23 Jun The Quarrelwood Run 26 Jun Eagle Crag Hill Race 26 Jun Finella Hill Race 26 Jun Eildon 2 Hills Race Full details of all races 27 Jun Follow the Herring XIV 10K can be found at - 27 Jun The Ythan Challenge www.born2run.co.uk 27 Jun Falkland Hill Race www.scottishathletics.org.uk and 27 Jun Kevin's Day 10k and 3k Fun Run www.runnersworld.co.uk

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