Camino Coaches are always being asked these questions.

'I have signed up for a technical ultra race in the Lakes/Alps/Coastal trail and I have seen that the elevation is massive and there appears to be a lot of scrambling....

'I don't own poles...or I don't get to terrain that allows me to practice poles...Should I be using poles in a technical event for the first time'

'If I have one opportunity to leave the city and go someone to practice technical scramble hills (and safely) where do I go and how do I do it'.

Camino were joined by Hill experts and friends living in the 'Outer-City'! to help answer these and other questions about Hills and training and more.

Show Notes:

Balanced Runner: https://www.balancedrunner.com

Highly Recommended Strength Routine for Hill Legs:

Walking Lunge Warm Up – 30 seconds out, 30 seconds back
activate major muscle groups and get your blood flowing.
Stair Step Up – 1 minute per side
Targets glutes and hip flexors. Improves knee drive, which translates to more powerful uphill running.
Focus on pushing down with one leg and swinging the other leg upwards naturally.
Chair Lift Off – 1 minute per side
Stand on one leg
Lower yourself to seat ( the lower the seat the harder the exercise)
Come back to standing on one leg
Bulgarian Split Squat – 30 seconds per side
Promotes strength through a large range of motion. 
This can be done with weight to make it harder
Split Jump – 30 seconds each side
prepares your quads for running downhill. Focus on exploding upwards from your front leg and maintaining a good lunge posture.
Stair Calf Raise – 1 minute per side
Improves ankle dorsiflexion and strengthens calves for better uphill running. Raise up on your toes as high as possible.

In this episode Bone and Daz talk with the living legend Dan Lawson, holder of LeJog record, EMU 6 Day Champion, European 24 Hour Champion, GUCR Course Record holder, Spartathlon 2nd place, UltraBalaton winner and generally the loveliest human being we know, apart from our wives and Mum's of course.    We talk sustainability and Dan's brilliant mission with Re-Run clothing, rescued vegetables (i'm looking at you @Oddbox), and lots of random running chat especially Dan's ability to withstand pain.  Daz and Bone fight over having Dan as a pacer at SDW100 next year. 

In the intro Bone and Daz almost discuss performance enhancing drug use in ultra-marathons, mull over Adele and Ronnie O'Sullivan running the Lea Valley 50k, we talk about David's incredible 19th place at this year's Spartathlon, and Daz plays an A-Minor chord on an acoustic guitar  Yes it really is extremely pony. 

Episode in conjunction with Camino partners:

Exhale Coffee the first thing we drink in the morning. - grab a free sample: http://exhalecoffeeroaste.refr.cc/davidb

KOM Fuel our go-to store for ultra marathon nutrition: www.komfuel.co.uk - contact us for amazing promo deals

80Noir Ultra our favourite post-race or long-run recovery drink, try it here:  https://www.80noirultra.com?sca_ref=1413812.3zztrNO8c4

Having been cruelly let down by our preferred guest Paul Ali - we had the immense pleasure of chatting to the one and only Canal King.

Yes a wonderful podcast with the ultra-running legend Alex Whearity.

Having been mentored by some of the ultra-gods Paul Ali, Paul Beechey, Rob Corney in his beloved Reading area, Alex has recently had huge results in the UK Canalrace series - 4 wins at KACR, LLCR and last two GUCRs - 145 miles from Birmingham to London.

Alex has recently become a Dad and his partner Wendy is also a world-class Team GB 24 hour ultra-runner. In the podcast Alex kindly shares with us some of the secrets to his recent successes as well as some of the mental health benefits that endurance running and racing has benefitted him.

As Alex gears up to another epic 24 hour race at UK's Crawley 24 hour we look at some of Alex's future dream races.

https://statistik.d-u-v.org/getresultperson.php?runner=495626

You can also follow Alex: alexwhearityruns.com @runningbants on Instagram 

Jason Hardrath IS the "King of FKTs"

https://fastestknowntime.com/athlete/jason-hardrath

Jason is currently attempting the FKT of the Washington Bulgars - previous record is 410 days!!! and Jason is aiming for 50 days

Track him here - https://fastestknowntime.com/tracking - then find Jason

We have been such a huge admirer of Martin Johnson for some time.

This podcast was a revelation. 

We found out that Martin owes everything to Andrew Smith (CactusRuns)!!!!

Seriously we love how Martin took on and beasted the wonderful Thames Path 184 miles and created a new Fastest Known Time. We discovered that Phil Young (Board Stupid) helped inspire and support the attempt and with Patagonia there is also a film being produced that will be available later in the year

Having podiumed at Centurion events and helped establish the "Black Trail Runners" we had plenty of fantastic new territory to cover off. It was a real privilege to get some advice on how everyone in our running community can better involve all marginalised groups and Martin has certainly inspired us to do get some more skills sessions and promotional material together to support this.

Looking forward to supporting Martin in a possible 2022 entry in our beloved Spartathlon.

INTRO: DaznBone talk about the incredible scenes witnessed at the Suffolk Backyard Ultra with John Stocker and Matt Blackburn plus our most recent recces of Bob Graham Round and Ben McGoverns successful round

https://www.blacktrailrunners.run/

@blacktrailrunners

https://www.instagram.com/insearchofmj/

https://www.instagram.com/cactusruns/

https://www.instagram.com/ben_mcgovn/

Fresh from her scintillating 15 hour finish in last Saturdays Centurion Track 100 mile event we were thrilled to speak with friend and legend Ali Young.

We have been lucky enough to run (behind!) Ali at epic ultramarathons such as the 2017 Spartathlon and 24 hour World Champs in Belfast and Albi (France).

What we loved about this podcast is that Ali is first a foremost a PT trainer and a lover of her local Parkrun and it is that "more realistic" connection to running and life balance that we explore in this edition. Ali is kind enough to share some wonderful detail on Bulgarian splits (Daz still hasn't recovered, great conditioning exercises as well as her nutrition and ultra-running tips.

Grateful to Andy and the team from Precision Hydration for sponsoring this podcast and some of our up and coming ultra pursuits.

We would thoroughly recommend that you contact/follow Ali - Conditioning for Runners class Mondays 6.30pm via zoom’ can contact Ali via social media or her email ali-parkfit@hotmail.co.uk

In anticipation of this weekends Centurion Track 100 mile event we are honoured to have the World Champion Aleksandr Sorokin on the Camino Podcast.

Aleksandr has been quarantining in the UK at the home of our friend Bryn Jones. These two legends met as Basel 24 hour champs a couple of years ago and all kinds of craziness happened. We discuss this as well as the preparation for this weekends big race.

Aleksandr has won many great ultramarathon races but to us he is in the Hall of Fame for being a winner of our beloved Spartathlon. We were lucky enough to be in that race with Aleksandr (he only pipped us by a mere 13 hours!!) We talk about that year as well as the might Yiannis Kouros - we imagine that Aleksandr is one of the few modern day ultra runners that Yiannis would respect.

Huge gratitude to Bryn for helping get this wonderful and mad episode together.

Massive kudos to Maksim (Aleksandr's brother) for being on the podcast as no.1 translator)

Enjoy x

LINKS:

https://www.centuriontrack100.com/races/centurion-track-100-2021/entrants

https://statistik.d-u-v.org/getresultperson.php?runner=439692

We've been long time admirers of James and that has only grown since his recent foray into podcasting with host Paul Giblin on their highly recommended Pyllon Ultra 

James has been a key member of the Team GB 24 hour squad ever since he joined the exclusive 160 mile club at Tooting Bec in 2016. 

In the podcast we talk about James's wonderful beginnings in running ultras (he manages to compare himself to Ronnie Corbett - which is legendary in itself!) and his spectacular rise in winning big races and setting course records. James is also a run coach and he has the most beautiful way of sharing wise thoughts on everything from running controlled slower runs, to changing your nutrition to better fit your aims and everything from motivation to inspiration.

It's difficult to pick out just one great quote but we love this:

"Once you've found that niche - serve it profoundly. Don't make it wide and average - make it deep and brilliant"

DUV Profile

In Intro Daz is reading "Book of Trespass by Nick Hayes"

Episode 7 of the Legends series sees us joined by possibly the greatest current ultra runner in the UK (that you probably haven't heard of).

 Joasia recently posted the 5th best 24 hour distance (236.5 KM) by any female in the history of UK athletics. 

On route Joasia broke countless other records including a brilliant 14 hours and 47 minute 100 mile. All this whilst being "marooned" in Australia due to the Pandemic. 

We are also joined by our own Camino Legend "Kelsey Price". Off the back of being 1st female at last years Robin Hood 100 mile event Kelsey sustained a stress fracture and she was given the name of Joasia for expert advice. We cover so much in this podcast - REDs (Relative energy deficiency in sport), Joasia's epic ultra history from original races in Scotland with our previous guest Debbie Martin-Consani, Joasia's 10 times International selection, her love of Pot Noodle! and everything from the Australian Ultra scene to our beloved Bob Graham. We are certain that you are going to enjoy it (and unlike most of our other podcasts you may also learn quite a few helpful things from Dr Zakrzewski)

Joasia DUV profile - https://statistik.d-u-v.org/getresultperson.php?runner=119717

Kelsey blog on Robin Hold 100 mile victory - https://www.caminoultra.com/post/kelsey-robin-hood-100-1st-female-and-2nd-place-overall

Wow! what a privilege to chat to 19 year old Rory Leonard.

Rory has represented Team GB in both track and Cross Country both home and abroad. He is also the co-owner of the truly brilliant trackstaa.com - a running media channel mixing things up with great youtube videos and podcasts - time for Caminos to check out Craig Engels and learn the way of the mullet.

Rory is sponsored by Hoka and loves all kinds of running - in about 20 years time he might try his first ultra - and that will probably be Barkley

We also chat about Rory's extraordinary fast 5KM times (14:16) and how Daz may never achieve a sub 20 again. We don't talk about the importance of proper "warm-ups" for attempting these blisteringly fast short runs and we probably should have done!!!!

We cover so much in this podcast:

Who would win in a 600 metre face-off between Mo Farah & Usain Bolt

Why Exhale Coffee is the drink of the gods!!

What happens at "after-parties" at modern track events

This podcast is in honour of Rory's buddy Olly who was taken from us a few months ago and who inspires Rory and his running every day. RIP Olly x