The hills are alive ... with the sound of pounding feet.
World's toughest 217 km trail ultra-marathon in Vasa Kellakiou, Limassol, Cyprus.
The sleepy but picturesque Cypriot village of Vasa Kellakiou, Limassol, will be the scene of a world-class international running event on Saturday, May 20 when it hosts the Universal Life Cyprus Ultra Marathon, billed as one of the "toughest ultra-marathons in the world." Athletes from England, Ireland, Scotland, USA, Russia, Denmark, Hungary, Poland, Germany, Sweden, Finland, Portugal and of course Cyprus will take part and attempt to complete one of the five race distances from 10 km, 21 km, 50 km, 100 km and 217 km (135 mile). The last of these has a cut-off time of 46 hours, which means running up and down mountains (quite literally) for two gruelling days and nights.
How tough can it be? Well, as a guide, in past years only two competitors have ever managed to even finish the 217 km course in summer: US resident Gilbert "The Machine" Gray (he just keeps going and going) in 2012, and British endurance phenomenon Mimi Anderson in 2014. Mimi is currently gearing up to run USA coast-to-coast.
The organisers airily dismiss comparisons with other similar distance races "We are so much tougher than anything else of a similar distance," declares race director Michael Rivers, a British Cypriot now living permanently in Cyprus. "This is a proper old school ultra, no pacers allowed, no air conditioned vehicles for you to jump into for ice tea and a massage." Summer race conditions range from sauna humidity in the mosquito-infested bottom section of the route to chicken-grilling UV exposure on the high mountain ridges. And hills. Lots of them. Never-ending hills. Then running at night by the light of a head torch. The late spring edition of the race may bring slightly milder temperatures, but without access to shade on the trails, the ‘feel-like’ temperature manages to pack a punch too.
Why would anyone want to put themselves through such torture? For the challenge. For the world-class cachet. For the highs (literal and metaphorical) of mountain running. For the discovery of limits to body and mind. For the feeling of achievement, even if (like most) they only manage to complete part of the course. For the camaraderie and the sharing of a unique experience.
The number of competitors has been growing steadily year-on-year since the inaugural race in 2012. This year the number is capped at 150 for organisational and safety reasons, but the organisers count on growing the race incrementally in following years. Apart from the main 217 km event, the distances of 100, 50 and 21 km each represent a major achievement in their own right for experienced trail runners. Finally there will be a "fun run" of 10 km. For many of the 10 km runners it will be their first experience of trail running (not flat, not on tarmac). They are in for a rude shock.
But the rewards are more than personal, as the race is also a major boost to the local economy. With competitors from all over the world that's a tidy sum in air fares, hotel business and local services such as taxis and restaurants. It also puts the village of Vasa Kellakiou firmly on the map. The Mukhtar (Mayor) of Vasa Kellakiou, Mr Pantelis Georgiou, seeks to promote Vasa Kellakiou as a beautiful area of natural beauty in Cyprus and a special place that welcomes the world. Behind the event stands the Platinum sponsor and co-named event of Universal Life - Cyprus Ultra Marathon. Other main sponsors include My Mall Limassol and Agros Natural Mineral Water.
Note for editors: hi-res pics can be downloaded from www.cyprusultra.com
Contacts (for interviews, journalists' questions etc.): Michael Rivers on +357 95508007
Universal Life press relations +357 2288222
Pre-race tour of the course (for competitors and journalists): [email protected]
Press centre on the day(s) of the race: football field, Vasa Kellakiou
Race start place/time: 10 am May 20th 2017. Vasa Kellakiou community centre, Limassol.
Journalists are welcomed to interview competitors and take photographs at the start.
Cyprus Ultra Marathon - May 20th - 22nd 2017. Vasa Kellakiou, Limassol. April Newsletter Updates:
1) Last call before April 10th price increases. Click and secure your place in less than 3 minutes. No PayPal? No Credit Card? No problem. You can pay in cash at our office in Germasogeia before April 10th. Call 95508007.
2) Pre race safety briefing is Friday May 19th, 4 PM at MYMALL LIMASSOL. For your safety and the safety of your crew, it is vital that all 50k, 100k and 217k runners and support crews attend. See link http://bit.ly/2oBnXmb
21k runners also welcome. LIMITED SPACE - RUNNERS ONLY. NO FAMILY MEMBERS OR FRIENDS PLEASE. For the 10k runners, the entire talk will be aired live via Facebook video from 4 PM.
3) LAST CALL : Only two places left in the Cyprus Ultra 217 km race! See you all at Vasa Kellakiou village! May 20th. Race area opens 7 am.
Platinum sponsor - Universal Life Gold sponsor - MyMall Limassol.
Marathon training running coach.
Marathon running success, 21 km, 42 km and ultra distance running coaches at the Limassol Running Club.
Private one-to-one running coaching and corporate team training for local and international marathons.
To find out more click the button below.
Cyprus Ultra Marathon. May 20th 2017 - News update.
1) Cyprus Ultra 10k. Saturday May 20th 10 am.
10 km trail race is almost full. Last call to secure your place.
2) ALL participants currently registered for the 10k, 21k, 50k, 100k and 217 km races must complete race waiver and medical informations forms by April 20th.
Password required: If you do not already have it, email [email protected] and we'll send you a new one today.
57 days to go! See you at Vasa Kellakiou, Limassol. May 20th - The One!
Platinum sponsor - Universal Life.
Gold sponsor - MyMall Limassol.
Silver sponsor - Still needed! Are you interested? email [email protected]
Get The Advice Needed On How To Travel Happy To Cyprus
The world of travel is very vast and exciting. There are so many ways that you can enter this world and use your knowledge of traveling to help yourself have better trips. It depends completely on the individual. That said, no matter what your traveling skills are, here are some tips to help you have the best holiday when traveling to Cyprus.
Before leaving on a trip to Cyprus, find out and write down the addresses of your home country embassies in Cyprus. While the embassy is not a traveler's aid office, they can help you if your passport is stolen or if you find yourself in some kind of unexpected legal trouble while overseas.
A good way to get some sleep on an airplane is by using headphones or ear plugs. This will drown out the constant engine noise and also the little kids and talkative adults on the plane. You will be able to relax and get some much needed rest.
If you're going on a cruise from Limassol port, you should arrive a day in advance. This will stop those close calls of getting stuck in traffic or having your flight delayed and causing you to miss your trip. The stress of almost missing the ship is not how you want to start your trip.
Schedule a late night flight if you are traveling with a baby. Airlines dim lights and raise the cabin temperature on night flights so that people can sleep easier. People are also much quieter and tend to watch movies or listen to music instead of talking. These conditions will help your baby feel relaxed.
Make all your travel arrangements yourself, without the assistance of company employees. Book your flights online because many airlines will charge an extra fee when you talk with one of their workers to secure your travel plans. Check your bags online because doing it at the airport could also subject you to extra fees. Be as self-sufficient as possible to save money.
When buying airline tickets to Cyprus, purchase them as far in advance as possible. Two months in advance is when the cheapest flights are available through the airlines. If you know you are traveling for the holidays, it is especially important to buy your airline tickets as early as you can to get the cheapest tickets.
Nothing can dampen a vacation like poor service. Tipping is an important part of service expectations and knowing the customary standards at your destination are important. Research will allow you to appear knowledgeable and generous when dealing with service providers and increase your overall enjoyment. Be frugal but not stingy.
We hope you become inspired by these tips! Travel is a fascinating and exciting world that is only limited by the extent of a person's budget. There are endless possibilities, combinations, and planning you can do.
For more expert tips and for best deals on Cyprus Holidays, click the button below.
Running a marathon is as much about mental strength as it is to do with how physically fit you are. Undertaking a marathon is a commitment that includes months of preparation to get your body and mind in the right shape. In this article we will look at the best ways to motivate yourself for a marathon.
Find a reason that suits you
There are many reasons why people don’t think that they can complete a marathon or ultra marathon. In order to show a flip-side to the numerous negative thoughts that run through a person’s mind, Run Addicts created a list of 101 reasons to run a marathon. Much of the list suggests using the marathon as away to discover something new about yourself. The list even included interesting motivation facts such as number 13 which is, “unlike 99.9% of sports, marathon running improves with age in accordance with the increase in base mileage. Wouldn’t you feel great if you run better at 50 than you used to at 30?!”
Look at the bigger picture
Doubts are normal especially when you are undertaking a challenge that you have never tried before or are attempting to push yourself further. When you start it will all seem too much. Too much time, too much effort, and too much stress. The important thing to remember is that looking ahead, everything always seems tougher and harder and yet when we look back we wonder where the time went. You have to realize that when you finish the marathon you will look back and wonder why you ever doubted you could do it. Traveller and avid runner, Challenger Sophie states that her favourite quote is “one day I will not be able to do this. Today is not that day.”
Run for a cause
Many people don’t just run marathons for themselves, instead they run them in order to raise money for a charity or good cause. This is a great way to motivate yourself as it adds an extra pressure not to fail or give up. In 2015 actor Jonny Lee Miller, star of the CBS Sherlock Holmes show Elementary, ran a 50-mile ultra marathon to increase awareness of the rare disease Sanfilippo Syndrome that affects children. The actor told CBS News that anybody can complete a marathon if they are willing to get up at 5am, even when it is dark and snowy, and do the training. Sherlock Holmes has become a pop culture icon through shows such as Elementary, Sherlock on the BBC and the two Robert Downey Jr. films. Away from the silver screen, the character has a huge fan base that stretches to entertainment platforms through online gaming site Slingo. This huge digital market reach has helped Miller get as much public awareness as possible for Sanfilippo Syndrome.
An important point to remember is that you are going to lose motivation. This is normal, even the most hardened and experienced athlete goes through moments of doubt. Marathon Rookie believes that you have to be ready to catch those negative thoughts and turn them into positive thoughts. If you let the negative thoughts sit for too long they will start to increase and hesitation will creep in. Hopefully this has inspired you to keep trying, to keep pushing yourself and to complete that marathon.
For runners from all over the world, the Cyprus UltraMarathon is one of the biggest challenges they could ever dream up. Featuring vertiginous mountain trails, hot weather and a varied terrain, it is a race that many train for years for, in an attempt to prove that they can achieve what they thought was unachievable. If you are a serious marathon runner and the Cyprus Ultra Marathon has always been the one race you hope to achieve in your lifetime, these are just a few reasons that may motivate you to train for what is often touted as ‘the toughest race in the world.”
In this sense, the Cyprus Ultra Marathon debunks the myth that all marathon runners are self-punishers who delight in suffering. Actually, the opposite is true – ultramarathon running is ultimately about building a healthy relationship to exercise as a whole, discovering your limits and extending them when possible, without damaging your health. You need to find the race that best fits your physical condition, first and foremost. This may mean completing half-marathons, for instance, before attempting a big race like the Marathon. If you are a beginner to running, you can even start out with brisk walking, working your way up to longer races and eventually, short (and then longer) marathons.
Article by Helen Rayner
Inner Demons, By Andreas Michaelides.
As human beings, we tend to be lazy and sometimes that’s a good thing. If you don’t ask much from yourself or your surroundings being lazy, it’s the perfect situation you can ask for and achieve.
If you are happy with your beer belly and the fact that the only exercise you do is flipping the channels using the TV remote then lazy is your ideal state.
Laziness is the default situation and state of our world as strange as it sounds. Most of the time the most economical way is the lazy way. Energy saving is important for us because it allows us to live longer and complete tasks with less effort. When you finish with all of your house chores, family commitments and daily work the last thing on your mind is to wear your running gear and go out for a training session.
My opinion is this, and this is just my opinion. It's circumstances like these that separate losers from winners. In situations like these, small little inner demons in your head are whispering to you words like “ you don’t have to train, it was a long tiring day, you deserve to take a hot shower, make some tasty popcorn and have a cold beer while watching a movie on your comfortable couch.” “It’s ok you are tired, you can run tomorrow, rest today and you be ok, you don’t have to go run.“
Enticing words like these are on your head, and you need to make a decision, you need to decide if you are going to give in into the sweet talk of the inner demons or do the RIGHT thing and go out and train even if you are dead tired from life’s routine procedures.
That’s how many people stop running, they allow and let the lazy little demons convince them that running doesn’t matters anymore. They convince them that they can skip training today and do it tomorrow then tomorrow comes, and they repeat the same fake sweet words and after a while, you realize that you haven’t run for a month!!!
What you need to remember is that running is good for your health which should be your only concern and nothing else. When you have your health, you can be more productive at work; you can be more useful for your family, and you can finish your house chores faster. The benefits of adopting running as a lifestyle outweigh temporal lazy little pleasure like watching TV, or sleeping for hours or wasting your time with social media on the computer, tablet or mobile phone. That’s why it's important to know why you run which is your health. Of course, you may have secondary goals, like finishing a marathon under 3 hours and 30 minutes so you can qualify for Boston for example or finish your first 5km race, the goals are endless, and they are as many as many people are living on this planet.
How to beat the little demon, it’s easy, do not think too much ahead, do not think that oh I have to do that after the training and that and that, and I don’t have time and so on.
Focus on the moment, say to yourself I need to train now and do not worry about what you will have to do after, when after comes then deal with it.
If you have programmed to do 10 miles and you see you don’t have time to do it, do 5 miles do 6 miles and supplement the rest in other training sessions, running has an accumulated effect.
Running taught me not to stress out about what will happen but I learned to manage it by focusing on the current task, I am focused to do the best job at the moment and not to think too much far ahead.
This way I noticed that I am calmer, and I do catch myself finding solutions to my everyday problems easier and guess when I find most of my solutions? if you said while running you are right.
Living the moment, learning the significance of the temporary is what will help us keep running as a lifestyle.
I hope I helped.
Have a healthy and happy day.
My warmest Regards
Autumn update for the May 20th 2017 Universal Life Cyprus Ultra Marathon.
- Five race distances to choose from. 10 km, 21 km, 50 km, 100 km and the world's toughest 217 km trail ultra marathon.
- New gold sponsor for the May 20th 2017 race means lots of exciting goodies for the runners, more news very soon. MyMall Limassol is the biggest shopping mall in Cyprus with everything a runner needs, visit www.mymall.com.cy
- New medals for 2017, a beautiful piece of bling worthy of a trail ultra marathon that represents beautiful Cyprus.
- Course refinements include a new 24 hour aid station as you begin the upper loop (there are now 4 x 24 hour aid stations over the 21 km course). As this will be a hot weather race, we'll be focusing on delicious fresh fruits, cold water and ice for our weekend runners menu.
- New start/finish line and basecamp all in one place. Lots of fun activities and things to do at basecamp. Food stalls, local produce market stalls and a Saturday evening basecamp party with professional Greek dancing entertainment.
You really need to get to Cyprus Ultra! May 20th 2017.
*NEXT PRICE INCREASE IS SEPTEMBER 10TH - WHY WAIT ONLY TO PAY MORE? SIGN UP TODAY WITH PAYPAL.
Two exercises for Increasing your lung capacity.
As I mentioned in my last article, I am very focusing now on building my upper body because I realised that without a strong core you don’t go far with running. You literally don’t go far.
So now four times a week I weight lift, and I am in my learning phase now and also experimental status checking out to see what works for me and finding out ways to achieve the best optimal result in the least time. It's It’s not like I don’t get enough exercise as weight lifting is concern building a house is the optimum weightlifting event. (Carrying and building bricks, making concrete and using a wheelbarrow to move it, pulling buckets of concrete up, installing scaffolds, etc.)
I try to incorporate exercises that will help me straight my shoulders because I do have rounded shoulders and that’s because of the nature of my work. I am a computer engineer, and I do use the computer a lot so me learning for hours in front of it is a major contributing cause. Another reason is the muscles of my upper back are weak having. As a result, to be pulled forward by my stronger chest muscles; that’s why I try to balance the chest and back exercises.
Now someone would ask what does having rounded shoulders have to do with running? Well, I had the same opinion, I have rounded shoulders I can still run just fine right? Well, it turns out after searching a bit more that is not okay, it’s very limiting. The reason is that rounded shoulders can result in reduced lung capacity, we cannot take in more air than our lungs are able. The difference in lung function is not small its 15% if you have rounded shoulders you are using 85% of your lung capacity providing you don’t have any other imbalances or issues.
So you can see why its imperative to bring my shoulders in a straight line.
To do that I use four exercises which Brendan Brazier suggests in his book Thrive Fitness which are
1. Bend Over Stretch and you hold it for 30 seconds
2. Shoulder, Chest, and hip flexor stretch (30 seconds each side)
3. Shoulder blade pinch (25 repetitions 20 seconds rest between sets)
4. Seated lateral raise (15 repetitions 20 seconds rest between sets)
Along with other exercises this four I practice them in the morning before I go to work. Since I started doing them I can feel myself being taller.
Now a second exercise that will help you with your increase of your lung capacity is Dumbbell fly.
By doing dumbbell flys you are strengthening your chest muscles (pectoral) this exercise contributes to expanding the muscles between your ribs allowing for better respiration. The more expanded chest muscles you have the easier it is to inhale oxygen!
If you notice all the elite marathoners they might seem to be weak in the upper body but if you note closely for their size they have pretty strong pectoral muscles which allow them to host and accommodate their enlarged lungs that they acquired by years of professional training.
So now except dumbbell flys, I do use other chest exercises because I am not as active in that area as I should.
So here two activities that will make you breath better, breath more and breath easier.
1. Seated lateral raise (15 repetitions 20 seconds rest between sets)
2. Dumbbell Fly
I hope I helped.
Have a healthy and happy day.
My warmest Regards
Author of Thirsty For Health.
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