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Sunday, 31 January 2010

Paris/Mantes 55k race report - Niandi Carmont

Well I don’t know what it is that motivates me to run 55km at midnight through forest mostly alone unless I can find like-minded eccentrics to accompany me but I think it’s a number of things.

Running through dark eery forest with just the mist you breathe out reflected in the light of your headlamp, the smell of frosty, leafy forest, the complete absence of traffic and noise and that remoteness you experience in situations like these are just a few.

Afterall the Paris Mantes is not a well known event internationally, not even locally but every year about 4000 people take part.

The idea started in 1935 when 3 French rail employees who cycled in their free time decided running might be more enjoyable than a long cycle ride against wind and in the rain. Albert Dampeyrou (Bébert to his friends) organized the first official event the same year. – 17 participants including a lady!!!!!

The start is in front of the Boulogne (on the outskirts of Paris) town hall at midnight and the finish is some 55km from Paris in Mantes la Jolie a troubled outer suburb. It’s officially a hike but I use it as ultra training at the start of the year when the local ultra season hasn’t started yet.

The event starts with a steady climb from Boulogne to Vaucresson along road and then you enter the forêt de Marly. Then lots of forest path until you get to the outer suburbs of Les Alluets le Roi, Maule through the tiny French villages of Senneville and then a 6km descent to Mantes la Jolie. There are 4 checkpoints.

This year most of my running friends chickened out when they saw the weather forecast but I managed to find two Frenchies, old running mates who agreed to run with me. Carbo-loading before in a local Trattoria ( the French like their pre-race and post-race food). Then Alain, Jean-Frédéric and myself set off for the start. A little bit of red lipstick – don’t want to be looking like a zombie at 3am at the checkpoint! A last-minute kit check- post-race bags to Béatrice who is Alain’s wife and also the lift back to Paris at 6am!

Off I go with my 2 frogs although I’ve stopped believing in fairytales for longer than I care to remember! Only this year temperatures dropped to -6°C and we had too stop in the forest so I could pull my wind-breaker and a second pair of gloves out my sack (much to the dismay of my co-runners who have no time for faffing females). Also the water in my bladder tube froze early on and I desperately sucked on it to no avail. Alain and JF had bottles – wise choice! Apart from a couple of pit stops for the guys we managed to keep up a steady pace throughout the night and the 6km to go at Senneville with the Mantes La Jolie lights on the horizon appeared much sooner than I expected. A final descent – I forgot about my maLe company and finished ahead of them at 5.45am first lady.

Béatrice was waiting with our kit and drove us back to Paris. Quick stop at the Boulangerie for a croissant and a pain au chocolat….and a well deserved lie-in!

Any volunteers for 2011?

Weekly News 31st Jan


Firstly, big congratulations to Niandi Carmont who on January 30th took part in the 55k Paris-Mantes. Starting at midnight in Boulogne Billancourt, Paris and then trailing through the night some 55k to Mantes, Niandi was first lady in 5 hrs 45m. Conditions apparently were pretty tough with ice, some snow and minus 6 temperatures. So cold that water froze in the feed pipe leading from Niandi's camel back. I could write more but Niandi will write a race report and post it here.

My training is going really well and January has been one of my best months in a while. After last Sundays training marathon, I had a rest Monday morning and then a tempo 8 miles Monday night. This session went really well with no fatigue or soreness.
Tuesday, Thursday and Sunday I had planned split long sessions with full ultra kit:
  • Tuesday am: 10.25 miles in 1h 25m
  • Tuesday pm: 10.25 miles in 1h 21m
  • Thursday am: 14.3 miles in 1h 57m
  • Thursday pm: 14.3 miles in 1h 54m
  • Sunday am: 5 miles threshold on trails
  • Sunday pm: 13 miles at just under MP in 1h 30m
Between all the above I ran double 5 milers and so therefore racked up another 100 mile week. It's been one of those break through weeks when I have really felt me and my body start to respond to the big miles. My speed is still off but I am not worried about that. It will come. In total for January I have now clocked up 5 marathons so I am feeling really good going into February and some of the up and coming races.

Client News:
Julie Deadman is training well and is on countdown to a half marathon in two weeks. Many of the 'ultra' crew; Nick, Mark, Ron, Cat and Chris are racking up the miles in prep for the EcoTrail de Paris. Several of us have the London Ultra on Feb 13th as prep. At 50k this is a training run... ;-). How do we get to 50k being training??
Max Bonzo tackles Seville in 2 weeks. He has had limited training but he is a motivated guy and I am sure he is going to have a very special first marathon.
Sandie has had the 'all clear' on the ankle and is back in training... great news Sandie. Other Paris marathon runners; Richard, Rosemarie and Cat are adjusting training and slowly get back into the swing of things after a disrupted December and January. However, the sessions are going well and progression is coming.
Several other clients are 'in training' at the moment building up time on the feet and endurance ready for late season races. Kate and Laura have London Marathon. Jen and Emma have some early season 10k's planned in the build up to half marathon distance.
It's not all running too! Nick and Mark who are in prep for EcoTrail also have plans for Ironman later in the year. Eric Butcher is now in 'full' training for triathlons that also culminates in a late season Ironman.

runwild-runfree news
Yesterday I took part in another training day for London Marathon. This time it was the first session out of three for Virgin, this years race sponsor. Working alongside Martin & Liz Yelling we coached a large group of novice or first time marathon runners at the superb venue of Dorney Lake in Eton. This will be the home of Olympic Rowing and the 'venue' for the Olympic games. As you can imagine it was another one of those great days and one of the reason I love doing what I do.
We have just teamed up with Zest Sports Tours. This is a really exciting new venture as it will provide runwild-runfree with a really professional package for future training camps, races and training weekends. Our initial project is taking a small group to Ironman distance Roth in Germany. We have also just put a package together for Venice Marathon. Obviously we are really excited. Please keep up to date at http://www.zesttours.co.uk/ and of course http://www.runwildrunfree.co.uk

So, that is one busy week!! Let us all hear your news and stories. It's always great to hear what has gone well and what hasn't. We all can learn....

February is going to be a good month, I can tell.

Monday, 25 January 2010

Product Review - Innov 8 Race Pro 12


I ran a marathon on Sunday in training for the up and coming 80km EcoTrail de Paris. As with most Ultras one needs to be self reliant and carry mandatory kit such as: Jacket, over trousers, compass, head lamp, first aid kit, 2 lts of liquid and food. Therefore the need for a comfortable pack and hydration system is imperative. Believe me, I have tried them all. Some of them excellent, some poor. BUT and I say but I always want to modify them or adapt them as they never quite satisfy my needs.
STOP THE PRESSES! I have found the 'perfect' pack. I have used Innov 8 before but it wasn't until the Thames Path two day double marathon that I got to look at the Race Pro 12 sack. Nick Weston, one of my clients was using it and I was really impressed with the look and functions. I purchased one and BINGO; perfect!
At 12 lts it is a perfect size for one day or 'light' two day racing. It is a simple sack but what it does, it does perfectly. So what is key? Firstly and most importantly two pockets on te waist belt. This gives 'on the go' access to food/ nutrition. In addition to this, I added two extra pockets to the shoulder straps (optional).
It has a 2ltr bladder.
which unlike all other bladders wraps around the waist at the bottom of the rucksac. This is perfect as it keeps the weight low down, it is supported and comfortable. Using the bladder is simple:

Fill the bladder the required level up to 2 ltr.
Seal the bladder with a sliding seal. Easy to use and very secure.
Slide the bladder into the rucksac base. Access to this is from the 'outside' of the pack. his is perfect as it allows you to 'refill' when doing long races without having to empty the rucksac.

Pull the 'feed pipe' through the outlet hole on the left or right side.
Put the rucksac on and you are sorted. On the go hydration that is comfortable, practical and easy to use.


Weekend Update


Busy weekend!
Friday I headed to London to work alongside Martin & Liz Yelling coaching over 44 runners for London Marathon. This was a coaching day arranged by the NSPCC and benefited those running for the charity and raising money. As per usual it was a great day. One of the joys of doing this type of work is seeing peop
le improve and become more confident.
Sunday I ran a marathon in training. Nice easy pace. It was about time on my feet using my 'ultra' kit. I clicked out the marathon in 3:47 and that was using a strategy of running 4 miles and walking for 2 mins. I keep telling you that this is the way forward for distance running and it just goes to show that you can still achieve a sensible time without running yourself into the ground.... the plus sides of a strategy like this are massive. Good recovery, no leg pain and the ability to train hard or long the next day!
Ron Shannon, Cat Archer and Mark Hughes headed to Portland to take part in the Endurancelife Coastal Marathon. I should have been there but work took priority! Portland is a tough course but one of the easier Coastal Marathons. The early sections are rocky and technical. You turn at Portland Bill Lighthouse and then have some pretty easy/flat running before the decent to Chesil Beach. The Beach is a brute... A couple of miles of shingle that just shocks the legs, hips and mind. At the end of the beach you turn and re trace to the start to run another lap. Pleased to say that Ron, Cat and Mark all finished within 10 min of each other. Ron 4:39:57. Cat 4:48:21. Mark 4:38:30. The winning time was 3:27:49 by Pete Roper. Last year I ran 3:54:17 over the same course for 8th place, so, it puts the course and the difficulty into perspective.
On a training front I need to mention Sandie. Sandie has struggled with a few niggles over the last couple of months, then the snow. Just as she was getting back into some solid training for Paris Marathon she has 'twisted' an ankle again. Keep your chin up Sandie!!! Everyone who reads this can understand and relate. You will soon be back on the road and now that we have a contingency plan, you can focus the mind on new targets!
Claire Wright who is training for MDS went out and put an 11.5hr training session in over the weekend and covered nearly 45 miles. Sterling effort and a great boost for April.
Max Bonzo did his longest run at the weekend in prep for Seville Marathon in a few weeks. Keep focused Max. It will come good.
Please share your thoughts with everyone. This blog is for ALL and the comments box allows us all to interact. Let's here what you are up to!?

Friday, 22 January 2010

News News News


Firstly, runwildrunfree has purchased its first 'shelterbox' and with luck it will make its way to Haiti and help those in need. You have all been really great in the positive comments and support you have provided for this. It is fair to say, you only need to watch the news and see a small child pulled from the rubble after 7 days to realize what help these people need. I am still taking donations via my Paypal account and I hope that we will be able to purchase one, if not two more boxes. It is a great cause where we can see how our money is put into action.
This weekend sees Cat Archer, Ron Shannon and Mark Hughes tackle Portland Coastal Marathon. This is race number 3 in the 7 marathon series organised by Endurancelife. I have already run this edition twice, last year getting 7th place. It is a tough course but quite runnable. Marathon runners need to tackle Chesil Beach twice - it is tough.
I personally am working with Martin and Liz Yelling on a coaching day for the NSPCC. We are looking after over 40 charity runners who will be tackling the 26.2 miles in April. I always enjoy these days. It is great to see everyone learn, progress and get confident.
My running is going really well. Last week I racked up a whopping 127 miles. Exactly where I wanted to be post the three weeks of snow and ice. This week I ran an easy 5 miles on Monday evening, Tuesday was two split sessions; 8 miles am and 8 miles pm. Wednesday morning I ran 14 miles at MP+1 and followed this on Thursday with a recovery day, 5 miles am and 3 miles pm. Today, Friday I ran another 14 miles but this time at 'tempo'. All is feeling good. I guess I will run tomorrow as part of the training but Sunday will see me out early for a 3:30 training marathon.
Let me have your news, thoughts and or experiences. This blog is as much for you as me!! We really want to hear from you.
Ian

Wednesday, 20 January 2010

England Kilomathon


Launched by Liz Yelling, the Kilomathon will take place on March 14th and covers a distance of 26.2 km or 16.3 miles.
It is an ideal distance for Marathon prep and six weeks before London Marathon.
Organised by the team who put together Edinburgh Marathon and GSI events, this may very well be a great event for you to consider in your pre-race prep.

Shelterbox - Hospital in Port au Prince

ShelterBox tents are being used by hospitals in Port au Prince to provide emergency shelter for post surgery patients in Haiti’s capital.

The first ShelterBoxes to arrive in the country have been immediately utilised by doctors in desperate need of equipment to help treat huge numbers of injured Haitians.

The Response Team in Haiti are facing huge challenges on a daily basis. Large aftershocks were felt first thing this morning Hatian time but the team report they are all ok.

ShelterBox Response Team member Mark Pearson, who has been in Port au Prince since Thursday, said: ‘The first tents are being used by Bernard Mews hospital in Port au Prince. The tents have been immediately put into use by doctors for post surgery patients.

‘The doctors are desperate for all our equipment. The hospital has no electricity, no food, no running water. The injured are constantly coming in with untreated injuries.'




Doctors fear the number of people needing amputations could spiral into the thousands. Amputations are having to be carried out to free people from rubble, to prevent the spread of gangrene and when all attempts to save a severely damaged limb fail.

Today, runwildrunfree purchased it's first shelterbox. Yes I know, it is only one box... BUT it helps 10 people and currently that may very well be 10 lives. If you haven't already donated and would like to, you can click on the link on the www.runwildrunfree.co.uk hompage or please email me, Ian at runwild.runfree.uk@gmail.com

It would be great if we can purchase another 1 or 2 boxes!!! Many thanks for all those in need from Haiti.

Monday, 18 January 2010

Haiti victims wait for food and aid - Press Association


Troops, doctors and aid workers are now flowing into Haiti but hundreds of thousands of quake victims are still struggling to find water or food.

Help is not reaching many victims of Tuesday's quake, choked back by transport bottlenecks, bureaucratic confusion, fear of attacks on aid convoys, the collapse of local authority and the sheer scale of the need.

"We don't need military aid. What we need is food and shelter," one man yelled at UN Secretary-General Ban Ki-moon during his visit to Port-au-Prince. "We are dying," a woman told him.

Haitian riot police meanwhile fired tear gas to disperse crowds of looters in the city centre as nearby shops burned.

Looting spread as hundreds of young men and boys clambered up broken walls to break into shops and take whatever they could find. Especially prized was toothpaste, which people smear under their noses to fend off the stench of decaying bodies.

The US ambassador to Haiti, Kenneth Merten, acknowledged that "the security situation is obviously not perfect," but said new troops scheduled to arrive during the day were meant to back up Haitian police and UN personnel, not replace them.

The Pan American Health Organisation estimates 50,000 to 100,000 died in Tuesday's 7.0-magnitude quake and Haitian officials believe the number is higher. Many survivors have lost their homes and many live outside for fear unstable buildings could collapse in aftershocks.

So many people have lost homes that the World Food Programme is planning a tent camp for 100,000 people on the outskirts of Port-au-Prince.

Five days after the quake struck more survivors were freed from under piles of concrete and debris. Teams with search dogs rescued a 16-year-old Dominican girl trapped for five days in a three-storey hotel that crumbled in central Port-au-Prince.

At the UN headquarters destroyed in the quake, rescuers lifted a Danish staff member alive from the ruins, just 15 minutes after Secretary-General Ban visited the site where UN mission chief Hedi Annabi and at least 39 other staff members were killed.

London Run


  • Make history. Be part of the first run in the Olympic Park and soak up the delights of Stratford Park, West Ham Park, The Greenway and Stratford town centre whilst you’re at it
  • 10km run starting and finishing next to Stratford Park on Sunday 7 March at 10:00
  • For runners of all abilities age 15 & over
  • Entry fee is £20
  • Enter the Newham London Run now to grab one of the 3000 public entries available
  • Closing date midnight Sunday 14 February 2010


http://www.newhamlondonrun.org/Events/Newham/Default.aspx

1,700 boxes on the way....

and a further 1,600 will leave from the UK this week directly for Port au Prince, Haiti. Warehouse volunteers in the UK have worked tirelessly packing the boxes. This is a total of 3,300 boxes with more to follow.

The ShelterBox Response Team (SRT) on the ground is continuing its work with ACTED and local Rotarians in order to ensure the fastest and most effective distribution of aid.

David Eby (US), Wayne Robinson (US) and Mark Pearson (UK), who have been in Port au Prince since Thursday, have commenced training sessions with their contacts on the ground to help them deliver and distribute the ShelterBoxes.

While there has been no confirmation of ShelterBoxes arriving in Port au Prince logistics teams in the UK, the ShelterBox Logistics team in Miami and the SRT in Haiti are doing everything within their power to ensure the boxes reach Haiti as quickly as possible.
you can donate on the homepage of www.runwildrunfree.co.uk and we will accmulate all donations to purchase one or two boxes. Many thanks. Ian

Donation Update


Your response to my request for a donation to fund a 'shelterbox' to do 'our bit' and help those in need has been superb. We already have £375 in the fund... another £125 and we can send a box! As I am sure you are aware, the situation is becoming increasingly difficult. Already over 70,000 have been buried in mass graves. I sit at home and try to imagine 70,000... I just can't. The problem is, this is the tip of the iceberg.

Numbers are escalating daily. This is why aid is so important. Those that have survived the earth quake now need our support to help provide shelter, food, medical help and a means to purify water. This is why shelterbox is such a perfect solution. Each box provides help for 10 people.
I realize many of you may have very well have already made a donation independently. However, if you have not already done so, please consider donating here. Your help will save a life!

Saturday, 16 January 2010

Shelterbox update


£150 donated already to the runwildrunfree appeal. Another £350 and WE can do our bit to help those in need in Haiti. Go to www.runwildrunfree.co.uk homepage and 'click' on the shelterbox logo to donate. Your help is really appreciated.

More than 200 ShelterBoxes are set to arrive in Port au Prince, Haiti later today.

256 ShelterBoxes that were dispatched from the prepositioned stock in Curacoa on Wednesday are due to touch down in Haiti late this afternoon, Haitian time, providing the plane they are on is cleared to land. However, the situation in Port au Prince is extremely fluid and logistics are changing minute by minute.

ShelterBox Response Team (SRT) members David Eby (US), Wayne Robinson (US) and Mark Pearson (UK) have been in Port au Prince since Thursday and have been working around the clock assessing the most effective ways to distribute the much needed aid.

The Response Team says the situation on the ground is frantic but there doing all they can to make sure they deliver aid into Port au Prince as quickly as they can.

Lets help Haiti


We all have so much to be thankful for, we don't always realize it. However, when disaster hits we can really appreciate what we do have. Even going for a run is a luxury....
With the Haiti disaster many pleas have gone out for money. I am always a little negative when these are broadcast as I always wonder if the money goes to the correct place.
Let's all help by making a donation to purchase our own shelterbox!! A box costs £460. I am prepared to handle the logistics and maybe you can donate to my Paypal account (iancorless@mac.com) - mark your donation 'shelterbox' and I will purchase a box via the shelterbox website in the name - 'runwildrunfree'. If each client donates £25, we will soon have a box to send and start helping those in need.
Shelterbox are providing 'boxes' that include:
Shelter
At the heart of every ShelterBox is a ten-person tent. It is custom made for ShelterBox by Vango, one of the world’s leading tent manufacturers, and is designed to withstand extreme temperatures, high winds and heavy rainfall. Internally, each tent has privacy partitions that allow recipients to divide the space as they see fit.

A smile
Every box contains a children’s pack containing drawing books, crayons and pens. For children who have lostmost, if not all,their possessions, these small gifts are treasured.

Warmth and protection
In addition to the tent, the boxes contain a range of other survival equipment including thermal blankets and insulated ground sheets, essential in areas where temperatures plummet at nightfall. Where malaria is prevalent mosquito nets are supplied, as well a life saving means of water purification. Water supplies often become contaminated after a major disaster, as infrastructure and sanitation systems are destroyed, this presents a secondary but no less dangerous threat to survivors than the initial disaster itself.

Self sufficiency
A basic tool kit containing a hammer, axe, saw, trenching shovel, hoe head, pliers and wire cutters can be found in every box. These items enable people to improve their immediate environment, by chopping firewood or digging a latrine, for example. Then, when it is possible, to start repairing or rebuilding the home they were forced to leave.

Fit for purpose
Every item is durable, practical and brand new. The box itself is lightweight and waterproof and has been used for a variety of purposes in the past - from water and food storage containers to a cot for a newly born baby.

A heart to the home
A key piece in every box is either a wood burning or multi-fuel stove - that can burn anything from diesel to old paint. This provides the heart of the new home where water is boiled, food is cooked and families congregate. In addition, there are pans, utensils, bowls, mugs and water storage containers.

Adaptability
We keep a broad range of equipment in stock so we can adapt the contents of a box to a specific disaster. For example, following the Javanese earthquake in 2006, when some resources were available locally or could be salvaged fromone storey buildings, the overwhelming need was for shelter – so we just sent tents, packing two in each box.

Friday, 15 January 2010

Team Go


Virgin London Marathon Training Day

Thought I would take this opportunity to promote one of the events where I will be coaching alongside Liz Yelling in the build up to Virgin London Marathon. If you are running the race and fancy raising money, why not try 'team GO'?

Date: Saturday 23 January 2010
Time: 9.30am - 4.30pm
Venue: Wimbledon Park Watersports Centre, London, SW19 7HX

TeamGO and Liz Yelling are delighted to announce that we are holding an exclusive NSPCC teamGO London Marathon training day especially for you.Places are limited and are for NSPCC teamGO London Marathon 2010 runners only. Places will be allocated on a first come, first served basis.The day aims to help equip runners of all abilities and aspirations with all the tools you need to complete your marathon journey. Whether the 2010 Virgin London Marathon will be your first or your fifteenth, the NSPCC teamGO marathon survival training workshop will help you achieve your personal goals.

The day is suitable for all levels of ability and personal marathon aspirations. You will find out:

  • how to train for your marathon
  • how to choose the right kit
  • what to eat and drink to best fuel your training and your race day
  • how fast to run and how far to run in training
  • how to stretch and warm up and stay injury free
  • how to stay motivated
  • how to get the most from your fundraising.

Join Liz and an expert team of experienced marathon coaches to kick start your journey and give you the confidence to know you can do it!Liz Yelling is 2x Olympic marathon runner, commonwealth medalist and London Marathon finisher. Although an elite runner herself Liz takes a very down to earth and friendly approach to marathon running. She has coached many first time marathoners and is regular contributor to health, fitness and running magazines as well as the author of the woman's guide to running.

Thursday, 14 January 2010

A new year, a new blog!



2010 is hear and what a start to a year.... snow, snow, snow! Never have I experienced such a disrupted period with weather. Travel has been delayed, postponed or cancelled. Training has been difficult, compromised or missed. But we are only on the 14th day of the New Year and I already have some really superb achievements to talk about.
Firstly, one of my coaching clients, Julie Deadman has PB'd once again. Julie had a superb 2009. She PB'd at 10k several times, half marathon and marathon. After a late season rest and then a re-focus, Julie grasped the bull by the horns to go for an early season PB at Nice 10k in preparation for Paris Marathon. I am pleased to eay that she pulled it off. Well done Julie.
On the same weekend, January 9th & 10th, I took 10 runners to the Thames Path for two days of running. The plan was simple. A marathon on Saturday from Henley on Thames to Windsor, overnight in Windsor and then re-trace on Sunday. Funny when you plan something a few months in advance, you always think that you may get thrown any sort of weather, however, although I thought snow was a possibility, I never expected such large volumes. Initial worries were on travel. Would we all make it... as it happens, we all did.
The running? Well, the running was superb. It was possibly two of the best days of running I have ever had. The snow was soft and white, slippery in places, but on the whole a joy to run on. The weather was cold but bright and clear. It was such a great experience. Many who took part were marathon novices, let alone back to back marathon runners. However, with a really controlled pace everyone ran beyond expectation. Our time for Saturday was 4hrs 05min and our time for Sunday was 4hrs 02min. Sunday was a much more controlled day using a strategy of 4 miles running, 2 min walking.
This week I haven't been able to run (on the road). Pavements have been way too slippery. However, I have done some great treadmill sessions. Tuesday I did 2 x 8 miles, Wednesday 7 miles and 4 miles and today, Thursday I ran 12 miles this morning and 3 miles recovery in the evening. I have been playing with pace doing specific times at marathon pace, marathon pace +1 and recovery running.
Looking forward I have several coaching days coming up for the Virgin London Marathon. I am working alongside Martin and Liz Yelling and we are doing structured workshops for Virgin and NSPCC building up to April. I am also providing a Q&A service for the NSPCC with answers posted on the website.
The weather unfortunately has meant the cancellation of the first weekend on Jan 16th. It has now been re-scheduled to the 30th which is great news. The only problem is that I should have been racing in Paris that day running a 55k from Paris to Mantes - C'est la vie.
I have re planned and entered the London Ultra 50k on Feb 13th. Not quite Paris but it will fill the gap.
More news to follow in the coming weeks, so, watch this space.
Fancy an ultra? Maybe think about the EcoTrail de Paris. We have places available for the 50k and 80k races. Go to www.runwildrunfree.co.uk
Alternatively if you fancy some great training and early season sun, why not consider our Lanzarote training camp. We have one apartment left for 2/3 people.
Catch u soon! Ian