Section 4 Holyhead to Trearddur Bay

Saturday saw Tom, Oz and I tackle the next section of the coastal path.  This section has the highest height gain of the whole Island with a total climb of 210m over about an 11 mile section, but enjoys some of the best coastline that the island has to offer.  This was another section that we decided to run in the opposite direction in order to simplify logistics (and to finish us in the Seacroft in Trearddur Bay).

We started by the yacht club in Holyhead where a short road section takes you quickly onto the path that follows the coastline past Soldiers Point around the headland along Porth Namarch and into the Breakwater Country Park.   This is also the official start and end point for the Ring O Fire race.  The headland above North Stack looms above you and the path quickly steepens into a steady climb that eventually gives way to great views of Gogarth Bay.  The path is good quality underfoot and navigation is easy despite the various paths leading off the main route.  A combination of a wide service road and single track paths bring you to South Stack and a short road section before heading down to the RSPB observation with a good cliff edge path for a while before popping you back onto the road again.

The headland around Penrhyn Mawr and into Porth Rufydd is pretty flat but was also really wet under foot, not a problem for me in my Salomon SpeedCross 3 but was a little more slippy for Tom in is Vibram 5 Fingers!  The coastal path hugs the shoreline which makes for pleasant running until you are eventually back on the road which leads into Trearddur Bay.  We finished our 11 mile route with a thigh sapping run along the beach to the Seacroft pub for a well deserved pint.  The running so far has been great, and I’m looking forward to exploring the North coast which is less familiar to me than the rest of the Island.

Friends of Surf-Lines, Kate Humble and her husband Ludo, recently bought an ex-council farm near their home in Monmouthshire.  It was due to be sold off in bits and would probably never have been a farm again.  They are trying to keep it as a farm and their tenant farmers have already got their sheep and cattle on the land and have already started lambing.  They’re gradually turning it into a centre for courses in Rural Skills and Animal Husbandry.  Restoration work is well under way on some of the old farm buildings and Kate is also writing a weekly column about it in the Saturday Telegraph magazine.

Their first courses start in March:

- Hedge-Laying (Saturday 3rd March)
- Orchard Planning and Planting (Saturday 10th March)
- All About Trees (Saturday 24th March)

You’ll find details below of how to book onto the courses here:

Kate’s Farm

If you know anyone who might be interested in taking one (or more) of these courses, we’d be very grateful if you could spread the word and forward this link to them.  They will be adding more courses throughout the year, and their website – www.humblebynature.com – will be up and running soon.

We wish them all the best in their new venture

Over the last few weeks I have been using my Sundays to train with a friend, Tom Ashwell from Ribride, who has decided to enter the Anglesey Ring O Fire, a 3 day 131 mile ultra marathon.  I also wanted to familiarise myself with the routes as we will be extending our group running sessions to cover these sections in the Spring.

Having never ran a marathon, the thought of 5 back to back is probably a non starter for me, but the idea of completing the coastal path was something that has always appealed since moving onto the island a couple of years ago.  We decided to split the coastal path into 12 more manageable stages of between 11-15 miles for the start of Tom’s training.

Section 1  Newborough to Moel y Don

Whilst the race will go around the Island clockwise, we decided to run this section anti clockwise for the simple reason that Tom lives in Moel Y Don which made the transport logistics much easier. Park at the Maram Grass car park just off the roundabout before Newborough, head along the road and then take the single track road that lead down to the stepping stones.  Our first taste of the coastal path was one of frustration as we found the stones non passable due to the tide.  It wasn’t a particularly big spring tide so may cause some frustration on race weekend when the tides will be quite large ( I would suggest that you keep an eye on the level of tide as you run along the beach at Tan y Foel anything about 3/4 high will mean that you need to adjust your route to avoid a double back).  After a quick run around one of the fields looking for a short cut, we eventually gave up and headed along the road towards Dwyran to pick up another footpath and eventually back onto the coastal path.

The running and terrain was a mix of dry fields, roads and some lanes until you eventually reach the shores of the Menai Straits not long after the riding centre.  A shortish run along the stoney shore line brought us out to the the road for a brief period before another short beach section.  It’s then onto grazing fields that border large country houses and great views across to the Snowdonia massive.  At Llanidan there is a choice of returning back to the ankle twisting shore line or taking a slightly longer route down some narrow country lanes.  We chose the latter and finished the 10.8 mile run with tired legs but happy smiles that we’d completed the first section.

Section 2 Malltraeth to Rhosneigr

We decided to miss out the Newborough forest section as this is an area where we have both extensively run over the years and are very familiar with the route and the terrain.  We opted to start in Malltraeth and finish in Rhosneigr.  The route picks up a narrow path off the main road, which eventually leads to a short run down the edge of the estuary.  It’s great to see sections of the Island that you might not visit otherwise and I’m always struck with the array of great houses that would otherwise go unnoticed.  All too quickly the route pops you back onto the road and there’s a short hill climb to the village of Hermon.  A left turn onto the muddy fields of the Bodorgan estate lead down and across to the old house at Capel Beulah.  From the deserted house there is a choice to turn onto the road and into the village of Aberffraw, or head straight on to then continue the run along the beach.  We chose the longer route as our aim is to explore the island, as well as train for the race and despite being a wet and windy day it was a great run along the sandy shore.

The next section is where the coastal path comes into its  own as the path hugs the shoreline and you get the full beauty of this area.  Apart from a consistent adverse camber on the path, which contributed to our left calves burning more than our right, the route was a really enjoyable section to run.  The path eventually leads down onto the beach past Eglwys Cwyfan (where Clare and I  were fortunate enough to get married) before joining a track at the end of the beach.  A steady incline leads back to the road, which is followed for a short while, before crossing a field and picking up the shoreline once more.  The path continues following the coastline passing Cable Bay before eventually dropping onto the beach at Treath Llydan.  A couple of sand sapping kilometers found us back at Rhosneigr and heading into the Sullivan’s Cafe on the high street for what turned out to be one of the best full breakfasts on the Island!  A very wet, but highly enjoyable run, of approximately 12.5 miles

Section 3 Rhosneigr to Trearddur Bay

This was one of the sections that I was most looking forward to as I had walked most of it (and paddled all of it) and know that it’s a great piece of coastline.  After leaving Rhosneigr we quickly came to our first challenge of the morning.  Despite the tide being at mid point, a lot of rain the night before had led to the bridge that crosses the river Crigyll being in the middle of a much wider river.  It was a case of shoes and socks off to get to the bridge followed by a few hot aches before getting back onto the trail.  The routes tacks you along the edge of RAF Valley, through the sand dunes and onto Treath Cymyram, which leads to the entrance of the inland Sea.

The path now follows the edge of the inland sea across grazing farmland.  Navigation becomes a little less obvious as some of the stiles and paths get covered in gorse bushes.  The Coastal path signs are pretty good at pointing in the right direction but the path is less obvious than other sections.  You eventually pop out at Four Mile Bridge in order to cross the sea and then follow the shoreline down the opposite bank.  Despite it being low tide and a clear day (no rain this time), the path down the shore was probably the wettest section that we have encountered.  Tom and I both disappeared up to our knees at some stage and whilst we found it mildly amusing I can image that on day three of the race with the finish in sight, it might just send one over the edge!

Eventually you are brought back onto the road for a couple of kilometres before taking you back to the coastline at Silver Bay.  The route then follows the undulating cliff top paths along the beach at Rhoscolyn before leading you all the way back to Trearddur Bay.  Navigation is simple and the running is fantastic.  The last mile, or so, of this 14 mile section,  which follows the road along to the Sea Croft, was eased by the thought of brunch and catching up with the family.

Three sections down and only 9 to go.  Looking forward to the Holyhead Mountain next week!

As a sponsored Surf-Lines tri-athlete, Phil kindly issued me with a new pair of Scott T2 running trainers. Having always run in my Adidas trainers in my marathons, I knew this would be a new experience for me.

This shoe is a neutral light weight trainer, and I would personally say a good shoe for the more neutral runner. Being the time of year, when I am not racing much, I have found this to be a good daily trainer as it provides a nice, stable, wide base with a lot of surface area. The trainer itself is stylish in colour being predominantly white with a splash of blue and lime green, making it a very  professional looking piece of kit.

It is an excellent triathlon shoe due to the channels under the shoe and the perforated foot bed. The water is able to disperse easily and dry quickly. When worn you can feel the shape of the trainer much like the leg of a rocking chair.  I noticed it when I ran, but not in a negative way as it simply makes you want to get to the forefoot faster. I would also say it’s a good distance shoe, anything from a 5k run to a 26 mile Marathon.

Having worn this shoe on the road and on trail paths I would say it is better suited to road running (see the Scott eRide Grip2 or the eRide Aztec3 for more trail specific shoes). I did find this shoe light weight, and comfortable and gives good support to the forefoot and heel. The size 9 weighs only 9 ounces and it has a 11 mm drop, so it is not super low profile. I would recommend this trainer, to runners and tri-athletes alike.

I would like to take this opportunity to thank Phil and the Surf-lines team for their continued help and support in my quest for  Iron Man New York City Glory.

Lee

The Scott T2C is part of their Performance range:

•  Ideal balance of lightweight materials, cushioning and quick response thanks to the eRide Technology

•  Shaped for midfoot strike and a more natural running form.

•  Our lightest neutral performance race shoe, but with enough support to be used as a trainer

WEIGHT      220g  11m Heel Lift

http://www.surf-lines.com/shop/Triathlon+Gear/Running+Shoes.html

When a new member arrives and we take them through all they get for their membership they often comment on what great value it is.  So here’s ten good reasons to join the Adventure Gym from as little as £28 per month:

1.   Free access to all our group exercise classes.  These include Boot camp, Yoga, Pilates, Core Strength, Stretch and Injury Prevention (normally £5 per session)

2.  Free access to all our 2 hour Action sessions, including kayak skills, canoe skills and SUP Skills (normally £30 per session)

3.  Unlimited access to all of our river kayaks, sea kayaks, open canoes, sit on tops, SUP’s, boogie boards.  Over 50 craft to chose from (rentals usually £12 for 1-2 hours).  No need to buy or store any equipment.

4.  Free access to all of our Supported Swims and Group Running sessions.

5.  Free access to our ‘Play Out’ Workshops including Stretch & Injury, Nutrition for Triathletes, Goal setting  and stress and performance.

6.  Discounts on any purchase in our store.

7.  Free access 7 days a week to our changing rooms, lockers and showers.

8.  Meet like minded people who enjoy also exercising outdoors.  Our customers find the Adventure Gym is a far more social way of exercising in comparison to a normal gym.

9.  Discount membership to the Welsh Triathlon through our club membership

10. Enjoy exercise that takes you places.  Ever wondered why gym exercise is boring?  From learn to enjoy swimming without lanes,  to run and go somewhere rather than run on a tredmill going nowhere.  Remember it’s not a Work-Out it’s a Play-Out!

And remember all this from as little as £28 per month.

Since launching the Adventure Gym in the spring of 2011 one common request that we have received is to have memberships for a shorter period of time.  In response to this feedback we are now happy to offer 6 months memberships for those that would prefer a shorter commitment.  Remember there is no joining fee that you will find at many clubs, just a commitment to either 6 or 12 months.

Why join the Adventure Gym?

At the Adventure Gym it’s all about ‘Green Exercise’ that gets you active outside. Everything that you might like about the gym we’ve simply transferred outdoors and we’re mixing in fresh air, freshwater and some scenery that really is worth sweating over.

Here at a our lakeside venue in Llanberis, nestled slap bang in the heart of Snowdonia, being part of The Adventure Gym gives you access to a whole new way of exercising through our fleet of boats and other adventure gear. You can take your pick from Stand-up paddleboards, a Kayak, Canoe or Sit-on top. There are also Wild Swimming sessions, Boot Camps, Yoga, Pilates, Core Strengthening classes as well as regular coaching clinics for those wanting to improve any of their other adventure sports skills.

Membership here at Surf-Lines works in the same way as a standard gym.  Members can sign up for 6 or 12 monthly membership and can pay via Direct Debit or an up-front one off payment.

Then make use all the available equipment and Adventure Gym programmed classes / sessions for FREE!

The Adventure Gym @ Surf-Lines offers the unique opportunity to have access to all of our boats and facilities 7 days a week. Members also benefit from discount on purchases made in our store, along with preferential rates on our skills courses. As a member you are allowed to bring a guest with you, up to 8 times  year. You are even allowed to take the boats off-site to enjoy the rivers lakes and shores that North Wales has to offer if you hold suitable skills, qualifications (BCU Star Awards)

How much is it going to cost me?

• 6 Month Membership & 12 Month Membership
• Adult Unlimited £33 per month
• Family Unlimited £59 per month (2 Adults + £5 per child)
• OAP / Student Limited £28 per month
• Damage Waiver – per member £60.00 to take equipment off-site.

* Limited – We are a working outdoor centre, in our peak times (i.e holidays, bank holidays etc) there may be times where we may have large groups visiting the centre and reducing the amount of equipment available. However it would be rare for you to arrive and there be no equipment to use.

Non-members are always welcome to join us, prices range from £3.50 upwards for sessions / classes!

Eve’s New Years Resolution No1. Stretch and Strengthen.

This years New Years resolutions included training and completing a Triathlon. I did the Shrewsbury Tri in 2011 and enjoyed it so much I decided 2012 would really be the year to try Tri. I also decided that for this year some proper training would be in order as I limped around the run last year and faffed through the transitions.

Some short 2mile runs with Clare Jones and a 10k ride on the turbo trainer kicked 2012 off to a good start and I was fitter than I expected, but do feel I’m carrying some extra Christmas mince pies. I have decided to split my triathlon training into three sections, training for each event, healthy eating and stretching and strengthening.

Last year I pulled a muscle in my back two days before the tri. Zac Laraman from Snowdonia Sports Medecine got me going but my back was very stiff on the bike and really affected my ability to run. This year I have decided injury prevention is going to be key.

This week at Surf-Lines we started our Adventure Gym Classes so taking advantage of this I did Iyengar Yoga on weds evening from 6-7pm with Vicky and then on Thursday lunch time 12-1pm I did Pilates with Clare Tuck.

Iyengar yoga uses props such as belts, blocks, blankets and even the wall to help guide you into the right postures. this minimises injury and makes this type of yoga accessible to all ages and abilities. The aim is to develop strength, mobility and stability through the postures. What I didn’t quite realise was how unbalanced I was and that the flexibilty in my ham strings was terrible. Vicky was great though as she breaks down each posture and describes it really carefully so even inept yoga students such as myself could really understand how each posture was meant to really feel. Yoga was also very peaceful, and relaxing, I started the session with the rumblings of a migraine and by the end of the session the headache had gone (drug free) and I was feeling stress free.

I had nothing to compare Pilates to as this was a totally new class for me but I can honestly say not only did I really enjoy the class but stomach muscles that I didn’t know existed are aching today! Pilates emphasises spinal and pelvic alignment, strengthening the core, breathing and improving co-ordination and balance.  Dr Clare Tuck  carefully explained correct posture with stomach muscles supporting the back. She then switched on the music creating a relaxing atmosphere. This was followed by a series of positions and movements on the mat and using props such as blocks and squeezy rings to work stomach, leg, bum, back and arm muscles. This was a beginners class but Clare pushed us a little bit and you could feel all your deep muscles around your core awakening. Another fantastic class which has given me a lot to think about in terms of my core strength, balance and stress relief.

So more work tonight? Maybe a gentle spin on the turbo trainer as I do feel a bit stiff and sore. Next week hopefully more running, swimming and nibbling on Riveta.

We are hoping that everyone had a fabulous Christmas and a Great New Year! We are hoping that everyone had a fabulous Christmas and a Great New Year!
We feel that you can get so much more from your workout if it’s done outdoors rather than in the built environment.  We want you to get out and get fit, but still have somewhere to change, shower and enjoy a coffee after you’ve burnt a few calories.  The Adventure Gym combines all the facilities of a traditional gym but with the added bonus of fresh air, fresh water and some stunning scenery.  You can chose to join one of our many instructor led classes such as our popular boot camp work-outs, join one our our social running sessions to help with goal setting and motivation, or simply use us as a base for the start of your bike ride, mountain walk or trail run.  Remember, it’s not a ‘Work-Out’ it’s a ‘Play-Out’!

For those unfamiliar with our classes / sessions here is a quick breakdown:

Boot Camp: An outdoor based circuits session, its fun and challenging, run by Heidi Petch-Jones. Heidi is very well qualified to run a variety of our classes, and we hope to see much more of here sessions starting this year. The class is open to all fitness levels. This is a great way to get fit and enjoy training outdoors., this is an incredibly popular class, and we advise booking your place in advance. This is a 1hour class, you will need a good fitting pair of trainers and comfortable clothes, along with a lightweight waterproof.

Heidi will also starting Core Strength class, based on improving our core stability.This new class will be running as an early bird session at 9-10am on a sunday morning. What a great way to train, and get the most out of your precious day off!

Iyengar Yoga: We are pleased to welcome Victoria Howell into our team. She is a qualified Iyengar yoga teacher. She has been practising yoga for over 15 years and qualified to teach in 2004. Victoria has studied with many senior Iyengar yoga teachers in the UK, Europe and India.
Iyengar yoga is a system of postures developed by Bellur Krishnamachar Sundararaja Iyengar. This particular type of Yoga focuses on precision and correct body alignment, improving flexibility, stamina, balance and focus. Props such as wooden blocks, chairs, belts and     blankets are often used in Iyengar yoga to help the body into the correct positions.
Victoria is adept at adapting core techniques to the specific needs of sportspeople, helping you to develop the flexibility to use your strength and skills efficiently. The focused concentration involved in yoga is also extremely helpful in developing mental control, useful during     ‘exciting’ competitive moments. These classes are suitable for men and women who wish to improve posture, levels of fitness, flexibility and stamina. Whether you are a beginner or a competitive athlete a regular yoga class can improve your sporting performance.

Pilates:  This Mat based pilates class will be open for beginners and will be run by Clare Tucker. These pilates classes are aimed at strengthening, toning and mobilising the body, focussing on the core posture muscles, including the abdominals and pelvic floor. If you have your own mat bring it along, otherwise there are a limited amount of mats here for you to use. Wear comfy flexible clothes.

Clare is a new addition to to the Surf-Lines team, as well as an established Pilates Intructor Dr Claire Tuck, is the only Registered Public Health Nutritionist and Scholar of the Arthritic Association in North Wales. We hope to see more of Clare this year and bring you some     interesting classes and workshops.

Surf-Lines Running Sessions: Kick Start your Sunday mornings with a social run! Use our changing rooms and showers, run along the beautiful Llyn Padarn and then relax afterwards with a hot drink from our coffee bar, all for £3.50.

Touch The Tunnel (Approx 3.2km)
Specifically designed for beginners we will be doing out and back runs along the lakeside. You can run as a group or run independently and join the group for coffee afterwards. Running with a group really improves motivation and helps you run those few extra steps.
Running or jogging interspersed with walking is a good way to build up stamina and confidence so there is no pressure to run continuously.  We’ll keep a record of your times so you can monitor your improvements as the weeks go on.
T o get started all you need is good fitting pair of trainers.

Already a runner?

Then The Lake Chase at 11am is for you. (Approx 8km)
Week 1- Mass start – Timed lap of the lake.
Week 2 onwards- Set off according to your previous weeks time, slowest first, the last person (also the fastest) will start with a baton and pass it over to the new back marker.  Who ever is the last runner carries the baton. The aim of the game is not to be the one         finishing with the baton!
Relax with a hot drink afterwards from our coffee bar. Results will be posted on the blog each week so you can monitor yours (and others) improving times.  You can join the lake chase at any time if you miss the first week.  Remember that your last recorded time will     determine your staring position on the grid!
Open Water Swimming: We know that many of you are really keen to get back in the water… The lakes temperature is still quite low, and we wouldn’t be happy quite yet to begin running scheduled sessions again. so hold on a little longer… when the temperature is ready, sessions will start! Congratulations to those who braved the Dip on New Years Day! brrr :O)

All of the sessions listed above a FREE to Adventure Gym Members, and are open to non members also! As always we offer Kayaking / Canoeing / Stand Up Paddle boarding sessions, these will continue to be programmed throughout the year. These are 2 hour sessions on the lake! Contact the centre to join in!

We look forward to seeing you all again soon!!

PLEASE REMEMBER TO BOOK YOUR PLACES EARLY, SESSIONS / CLASSES! CLASSES MAY HAVE TO BE CANCELLED IF WE DO NOT HAVE ENOUGH OF YOU BOOKED ON IN ADVANCE… Thank you

Download the Calendar here

January 2012 AG Calendar

February AG Calendar

Kick Start Sunday Mornings with a Social Run and a Hot drink.

Use our changing rooms and showers, run along the beautiful Llyn Padarn and then relax afterwards with a hot drink from our coffee bar, all for £3.50

New to running or need to get going again? -Join us at 10am for..

Touch The Tunnel (Approx 3.2km)

Specifically designed for beginners we will be doing out and back runs along the lakeside. You can run as a group or run independently and join the group for coffee afterwards.  Running with a group really improves motivation and helps you run those few extra steps.

Running or jogging interspersed with walking is a good way to build up stamina and confidence so there is no pressure to run continuously.  We’ll keep a record of your times so you can monitor your improvements as the weeks go on.

To get started all you need is good fitting pair of trainers.

Already a runner?

Then The Lake Chase at 11am is for you. (Approx 8km)

It’s not about winning, it’s about not come home last!

Week 1- Mass start – Timed lap of the lake.

Week 2 onwards- Set off according to your previous weeks time, slowest first, the last person (also the fastest) will start with a baton and pass it over to the new back marker.  Who ever is the last runner carries the baton. The aim of the game is not to be the one finishing with the baton! This is a great way to improve motivation and speed.

Relax with a hot drink afterwards from our coffee bar. Results will be posted on the blog each week so you can monitor yours (and others) improving times.  You can join the lake chase at any time if you miss the first week.  Remember that your last recorded time will determine your staring position on the grid!

Worried about keeping the motivation going or know someone that needs a push to get started?  You can purchase a block of running tickets to keep you going for a few weeks.

You can let us now if you would like to run on a Sunday morning by emailing us info@surf-lines.co.uk or calling us on 01286 879001

Demo Day 2012 is back and bigger than ever. For 2012 we will be running the event over the whole weekend with boat and kit demos running on Saturday the 28th April and on Sunday 29th April we will have Adventure Gym Activities to try out and you can have a practice at the slate man course. The event will once again have free coaching, taster sessions and be fun for all the family. A jam packed  program for the weekend will be published in the new year.

To register your interest please email us info@surf-lines.co.uk and we will send you the program as soon as its released.

Have a Merry Christmas and we will see you on/in the water in 2012!