We are BACK - ha ha.
Where have we Been. Well Daz has an awkward relationship with social media and those folk out there showing off and…well you get the picture. Bone is a lovable media whore - you need ying and the yan
That said both daznbone love to reboot……recharge all the batteries….and this includes some time off running (we know sacrilege) and to have some mental downtime.
This weekend we came back into the light by competing in the brilliant Punk Panthers Dales Way Ultra. We choose the word “competing” with a degree of thoughtfulness and consternation. One of the million things that we cherish about the world of endurance is that the difference between the finish times in events can be astronomical. So for example Bone finished a respectable joint 9th but a whopping 4 hours behind the winner Keith Wigley (check Keith out on DUV website - raced 5 times and won 5 times). You can’t really consider yourself in competition if you are hours behind the winner can you?
This sort of opens up a few channels of debate for us that we would love to share with you and get your feedback.
How badly prepared can you be for a Trail Ultramarathon?
We are specifically talking about Trail stuff here and ultras that are off-grid + need some navigation skills + where your normal kit can get a beasting from inclement weather
Make sure that your footwear can withstand many hours of being constantly submerged in water and that they dry out pretty quickly when you’ve kicked on from the streams/rivers. Hokas again seem to be the favoured shoe and they handled the boggy/rocky/water stuff pretty well. Some of the mud sections were a little slippy but I think that overall the ATR Challenger handled most of the variety of terrains
With a few hours between checkpoints and nowhere to buy anything make sure that you have adequate fluids and nutrition. Bone’s old rucksack and water bladder were a little bit old-skool compared to the majority of Ultimate Direction vest wearers who could easily take out their water bottles and refill them . As Tailwind Ambassadors we didn’t see that many other runners using it other than the legend that is fellow ambassador Helen Pickford who finished Top Female and 4th overall - awesome TW efforts Helen. If anyone wants to try some tailwind on us - get in touch
Navigation baby - Wow I don’t think we’ve ever got it so wrong before. You have to remember that an ultra race may state that its “following the Dales Way” and so you can buy a map of that route but if there are sections of that route that are closed or cut off then you need to be following the actual race route. When you are running you will naturally see a sign with “Dales Way” and think I am on the right route but then there might be two different parts to that section. To throw into the mix you often find that Checkpoints come away from the route in order to use a community hall or be away from other walkers - so you need to keep your wits about you - daznbone really struggle with wits. In Summary we really are looking at getting a proper GPS gadget and becoming good at using that rather than the gps on watches. CAN YOU RECOMMEND ANY?
DAZNBONE are big fans of Keith and his team at Ultramarathon Store - they have kindly offered all daznbone friends a 10% discount - so fill yer boots. Go to https://www.ultramarathonrunningstore.com/ and use CODE DAZNBONE
Are you ELASTIC?
Shane is a phenomenal tour-de-force and a seeker. He is determined to find out what makes a good runner and to become an expert in running movement. His passions have already taking him around the globe spending time with Brother Colm and the Kenyans and then more experimental things like Mongolian ice-runners.
So what did we learn.
Well the foot is a powerful communicator. When it hits the floor it sends messages to the brain(s) and our foot movement can respond to pain messages . Here’s the kicker - your heel doesnt send any messages - so if like Bone you are a heal striker you aren’t letting the rest of your body know. In addition heal strikers are effectively “putting the brakes on” - imagine doing a 100 miler event and every step you are braking - madness.
Where do your muscles start and end. Probably like us you don’t really know. When you’ve had a session with Shane and you begin to understand you also can start to realise why there is so much untapped potential in your running.
Learn from those with effortless elastic styles - There are already some fantastic examples of runners out there who run with elastic grace - look at Dan Lawson, Tom Evans, Beth Pascall and Ben Parkes - many of these runners share some great resources online about their movement - stride length - arms + heads
A big Thank You to Shane - a genuine honour and pleasure to have been invited to this event and to have “started the journey” to better understand our own running styles and how to “run elastic”. Make a big leap in your running by going to see him at his clinic in Goring
Are you actually allowed to have too much fun? Believe daznboners - Be fun/ny and share it
Back to the ying and yan of daznbone, We love competition and events and getting better…..you know we do spend way too many hours on DUV statsistix website and on spreadsheets and in Training Peaks and Strava BUT and we have big butts we just can’t escape the fact that we are humans and we are in this together and we need to do this (mostly together). Back to the Dales Way run and the highs were joining up with so many other runners and sharing some time together + giving a little bit of thanks and kindness to all the incredible crew and volunteers who made the event what it was. We did see some negative behaviours out there. Needy/sully runners who didn’t quite fit with the amazing vibe of the event. Remember the bigger picture and the “power of the group”.
Bryn - Masters 10 km versus 24 hour Sparta AQ attempt time
Most of us have at some point attempted a 10km run and anyone running under 40 minutes feels pretty chuffed and if you know someone who can run 35 minutes then you typically give them a special wink. However the millions of club runners around the world will know that old maxim that “speed work” doesn’t mix with “long distance training” - you go fast and you tend to be too tired to run long - you go long and you typically lose your speed overtime. With Bryn (who took on the Basel 24 hour event in May - read here has recently switched his focus to qualifying for the British 10 km Masters - this is quite a task
We took the opportunity to bring in the expert guidance of long-term friend and collaborator Nathan Flear. Nathan firstly introduced some tougher interval set for Bryn and also became quite hard on daznbone about the long runs we were still sticking into the week sets. You have to be really on the ball from a coaching pov - Nath was not advocating less than 50 miles per week as you would imagine but he did want proper enforced “rest days” for muscle recovery and he wanted to see those interval sets nailed
Night Runs What are they good for?
Don’t say nothing……nothing at all. We love a good night run because there’s strangely no place to hide. If you are going to get snuck into 24 hour + ultras then you need to face the night. The daznbone community has come together on several occasions this year to run along canal paths towards London Town or in the opposite direction down towards the coast via the downslink. Each time we are aiming for 40-50 miles of night-time bat-cave chimp bashing - you know when the body screams bed and you have to go through some “yawn olympics” or you need to eat every 45 minutes and yet the night-time gut wants none of your usual sugary run nonsense. The mental challenge often outweighs the physical - we have a couple more coming up very soon so message us if you fancy joining the relative safety of the daznbone Juggernaut
It’s time to Get High so High - no we are not talking about all the states of the world growing and legalising cannabis but Rock Cllimbing “highs”. One day this summer daz and bone independently went to the same Castle Climbing Centre in North London and literally bumped into each other. Since then the climbing bromance and our shared love of climbing has just blossomed. For us it is a natural extension of all the insightful stuff that Shane is looking into. You move with power and intelligence - you look and you learn at how your arms and legs work and how they can compliment each other. We are going to be doing loads more of this alongside surfing, yoga and bread-making……..yeah maybe a little bit more coaching and running thrown into the mix people.
WE ARE BACK and KICKING.
Contact us for news about the future Night Runs, the training around Centurion’s Autumn 100. the daznbone adventures leading up to the Worlds 24 hour Champs in Albi, France and all the way up to Debbie’s Marcothon Year 3 for us featuring the next installment of the daznbone Xmas Party Ultra. Come join in.