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2012-10-07 09:00:00 GMT+01:00

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Thursday 30 August 2012

Run through the history of the Battle of Arnhem

September is for some people the month of the commemoration of operation Market Garden and for me the Battle of Arnhem. First in line is the  Airborne March on the first Saturday of September.
No running allowed on the route of the 10, 15, 25 and 40 kilometre. Would not be possible anyway with over 30.000 people taking part. No need as I run on a regular basis in Oosterbeek and the surrounding area.

I can only recall one run associated with the Airborne theme. This charity run was to collect money for veterans (I think Lest we forget). It was a run to accompany the participant of the London Marathon that ran home after the marathon in a relay race. The last leg was from Arnhem to Oosterbeek in the company of other runner all dressed in a white shirt with the Pegasus emblem. I still have the shirt as it is a souvenir from the run that became the start of my 'running career.

I have made a route on runkeeper named 'Battlefield Run: Oosterbeek / Arnhem 1944'. It is a route of  30+ kilometres. The ideal 'long slow duration training preparation for one of the many marathon organised this fall across Europe. The is mainly on bicycle paths/smaller road with some unpaved stretches.

For anyone who wants to run/train in the surrounding of Oostbeek in this history environment this route can serve you as inspiration. Maybe this 30+ route is a bit ambitious so maybe I will post a shorter route later on. Now I will describe the route and link it to the history of September 1944. I will suggest some shortcuts in the meantime.


Like to run with someone who is familiar with the route. Leave a comment to contact me and who knows, maybe we can run (a part of) the route together!

The Battle of Arnhem

A very brief introduction: In an attempt to end the war before Christmas the Allies came up with a plan to cross the rivers in the Netherlands to open up the route to Berlin over the plains of northern Germany. The plan was code-named: Market Garden.
In order to catch the bridges over the rivers undamaged paratroopers were dropped along the route.

The drop zones for the troops that were to seize the bridge at Arnhem were over 10K tot the west of the town.

Only a part of the British para's under the command of John Frost succeed to reach the bridge and captured the north side and managed to keep it for four days. The majority ended up in the so called perimeter in Oosterbeek were they held out for ten days before retreating across the river Rhine under cover of the night.This made Oosterbeek a battlefield for ten days.

Driel on the south bank of the river became battlefield as the Polish para's were dropped in support of the British in Oosterbeek. The heavy equipment of the Poles was flown in before with Gliders but to the north bank.

This route will take you to the landing and drop zones, trough Oosterbeek and into Arnhem and the BRidge. You'll loop back to Oosterbeek and one of the last points of interest is, quite fittingly the Airborne Cemetery.

Wanne learn more before you start your run (highly recommended) use google or Wikipedia, the very extensive site MarketGarden.com or visit the  Airborne Museum. This will add to the experience of running in this beautiful and peaceful environment.

 

The route

The start of the route is at Hotel West End on 'de Amsterdamse weg'. This road was the northern route from the drop zones into Arnhem. Code-named Leopard Route

Start your run heading west along the 'Amsterdamse weg'. Stay on the bicycle track on the left side )southside' of the road.
After 1K turn left into the ´Wolfhezerweg´. After some time you will see the first monument. An impressive 'Glider', landing to deliver the heavy equipment such as Jeeps or light artillery. You are now on the landing zone as it was used during 1944. 
Continue along this road until your cross the rail road. Turn right directly after the crossing onto the bicycle path directly along the railroad.

App. after you see to your left that the woods make way for field. Cross the road and head onto the dirt track heading south on the edge of the wood and field.

The path bends right. Again you are on a landing zone for Gliders. Compare the satellite image of Runkeeper with the route with the areal photography from 1944.
Runkeeper

Archive
Continue on the path as it bend left and due south again. After a sharp bend to the right you can turn left heading between golf courts towards a sports field.
When you come to the clubhouse of the golf course turn left between the sport field and the parking lot. Continue straight ahead into the ´Ginkelseweg´. You have covered some 7K.

From this area the second battalion of John Frost headed towards the bridge on the  southern 'Lion' route. As far as possible we will follow this route for some time.

Follow the Ginkelseweg untill you come to the  Bennekomseweg.

Take the bicycle path to the right towards the major road (Utrechtseweg). Cross this road and turn left towards the bridge-flyover of the motorway.

You might consider to turn right on the Bennekomseweg for just a 100 meter or so to take a look at the Airborne Monument of the town of Heelsum. Continue the route afterwards on the Utrechtseweg.

After the bridge turn right into the Doorwertsestraat. At the  T-junction turn left (still called Doorwertsestraat). After ~100 meter turn right into Roggekamp for the first real climb and decent in this route. At the bottom of the hill run trough the tunnel turn directly left up hill again. From here is is a long time straight ahead.

The first stretch is still the Roggekamp, after the cross roads it is the W.A. Scholtenlaan trough the woods, along a tennispark trough Doorwerth. Just past Doorwerth this road is called Oude Oosterbeekseweg. A senic road with to small parallel lanes (see image).

Stay on this road on your right you will see a restaurant (de Valkenier), Make yourself ready for a steep climb. after a bend in the road to the left you turn right onto a bicycle path.

Short of 100 meter you can turn right towards the Westerbouwing. Run on towards the restaurant and enjoy the view. The bridge in the distance is the railroad bridge. In september 1944 the Germans held this high ground preventing the Poles to cross the river using the ferry. You can see the town of Driel on the other side of the Rhine.

Run on over the parking lot back to the road and turn right, down hill towards the cross roads. Go straight ahead and after 50 meters take the small path between the fields towards the treeline. Agina after some 50 meters you will have the forrest to your left. In this forrest you can still find evidence of the rifle pits (Circles of sand between the fallen leaves) from the para's in order to fight of the Germans attacking the perimeter from the west. At the and of the field to your right turn right to follow the path untill you come to a asphalt paved road. Turn left up hill. At a T-junction turn left again en continue the climb uphill. This is the Hoofdlaan.

Continue straight ahead on theHoofdlaan untill you come to a major road. This is the Utrechtseweg were you turn right. Only to find the entrance to the Airborne Museum. The villa was a hotel during the battle and became the headquarter of the para's. Continue around the musum back to the Utrechtseweg which was the middle route towards the bridge; code named 'Tiger'.

Oposite of the museum is the Airborne Monument of which the construction started in  September 1945, only a year after the battle. British soldiers who had fought at Oosterbeek the year before were present while they were evaluating the battle and filming Theirs Is The Glory. This film used soldaten and civilians to reenact the fighting amongst the ruins of Oosterbeek.

Follow Utrechtsweg to the cross road with traffic ligths. The painting depict this cross roads during the fighting. The house on the left of the image is clearly recognisable.
In the garden of the house called Quatre Bras is a modest monument for teh 21st Ind. Par. Coy. who defended this part of the so called perimeter.

The house on he right of the image is replaced by restaurant Schoonoord. The meeting place for veterans and their children and grandchildren on pilgrimage during the September commemoration.
Turn right in front of Schoonoord and after 100 meter left onto the Paasberg. In the garden of number 17 again a small monument in the shape of a flower vase. IN a small cellar underneath this house 13 civilians (including children) were taking refuge while the para's in the room overhead were fighting of the Germans..

At the end of the Paasberg continue straight ahead (Jagerskamp) and after a short descent continue straight ahead (technically it is left and immediately right, Weverstraat) for a couple of 100 and at a cross road turn left and again immediately right. This lower part of the Weverstraat is pictured on this black and white image. Showing the damage to the houses.

At he bottom of the Weverstraat you see, to your right, the Old Church. To the right of this church is a house that served as a dressing station. Kate ter Horst, who liverd there at the time was named 'Angel of Arnhem' by the wounded. In the film 'A Bridge to Far' her part was played by Liv Ullmann.
Turn left as we continue on the Lion Route towards Arnhem. We go straight for the bridge staying as close to the river as possible. We follow Benedendorpsweg that turns into Klingelbeekseweg once we pass underneath the railroad bridge.  The bridge was damaged by the Germans. After 1,5km this road is named Hulkesteinseweg. At the end of this road turn right and continue on 'Onderlangs'. Just in front of the new you can enter the quayside and run directly along the river. You have just finish your half marathon, 21K. Run on the quayside towards the famous bridge.

This is where I finish the first part of of the description of the route. Part 2 is to follow soon. It takes you back towards the Saint Elisabeth Hospital, and to the Airborne Cemetery.
It will also suggest some short cuts.



Friday 24 August 2012

Skins: Innovative or just good marketing for running gear?

Last week I was introduced to a new brand of running gear (or sportswear in general): Skins. After compressions socks you can now buy compressions clothing for your whole body.

The flyer addresses a couple of features that charaterise the apparel of Skins:

  • Compression: with the known benefits of enhance bloodflow and improved recovery;
  • BMI fit: refers to sizes that not only address height but posture as well;
  • SkinMuscle+: Additional compression of the clothing around relevant muscles;
  • Skindry: something all functional clothing promisses;
  • Skintemp: optimal body temperature regardless of outside temperatures, again a feature that all functional clothing promisses;
  • SkinUVblock: OK, that sounds new but then again, doesn't most fabrics shield at least to some extend from the sun?
Sizes of a running tight ( Skinssite ).
Posturesshaped of women
according to Skins
Skins has the following categorys of man clothing:
  • Active for all sports
  • for Cycling 
  • for Triathlon
  • for Golf
  • for Snow
  • for Recovery
As runners we have to resort to either 'all sports' or Triathlon.

OK, I llike their marketing but do they realy offer something new comparec to for example high end apparel from Falke or Adidas. I myself have some very tight tops from Adidas Fusion (with Polar heart rate sensors) whcih have most of the above mentioned charateritics. And to be honest he price of Skins is with f.e. 90 euros for a top with short sleeves high end of the market...

Please share your own experience with this gear...

Test GPS watches on accuracy

The Polish Edition of Runnersworld features a nice test with 5 GPS watches. The test was performed by the polish editors so in case it does not make the English edition here the main results:

The test covered these five watches:
The GPS units were tested on 5 distances and 2 altitudes:
 GARMIN
Forerunner 610 
 NIKE+
Sportswatch 
 POLAR
RCX3 
 SUUNTO
Ambit 
 TIMEX
Run Trainer  
400m
slow
390m
418m
390m
400m
396m
400m
fast
390m
434m
390m
390m
404m
800m
810m
836m
800m
770m
798m
1600m
1650m
1625m
1610m
1540m
1750m
5320m
in park
5000m
5030m
5100m
5040m
4840m
415m
above sea level
420m
405m
--
409m
413m
714m
above sea level 
714m
704m
--
699m
710m
The distance tests were done on a 400 meter track with different paces and one run in the woods/park. The altitude test were done in the mountains tot the south of Wroclaw in Poland.

The Polar does not register the altitude but for normal running it is the most accurate. A plus for the Nike is that it is available in three colours (besides blue also neon green and dark grey) and the Suunto is available in silver next to the common black.



The prices may vary so I used linkes to websites of online retailers for an impression.

Friday 17 August 2012

Pace charts

The end of the summer holiday is near and all the running is done with one thing in mind: which marathon to run in the coming fall?

for me one goal is set and that is: to run once more a marathon sub 3:30.

In this site you can find easy tables, so called pace charts, to determine your split times given you run a steady pace of m:ss  per kilometer. Might be useful for lazy runners that want to spend their energy on running rather than doing math.

Next site to visit: marathon guide for a nice event.

Thursday 16 August 2012

Stretching: Inner Tigh or Adductor

After discussing the stretching of the calf muscle, the lower calf muscle, hamstring, buttocks, the quadriceps and the IT band (outside upper leg) the only thing left is the inner thigh. As you can tell from the streetplan to your muscles this is the Adductor or Adductor Longus.

The video below shows how you can stretch this muscle in a sitting mode but during the warming up or cooling down of a run outside a standing mode might be more convenient.

So here is the 'how to' of stretching your inner thigh in  standing mode:
  • Place your feet wide apart with the toes pointing forward;
  • Slowly bring your body and weigth over f.e. your left foot while bending your left knee;
  • you will notice you automatically lower your centre of gravity roughly located around your hips;
  • You can feel the tension build on the inner side of your right upper leg;
  • After stretching the adductor of your right leg come back to the beginning position and mirror the movement for your left adductor.
Have fun!

Wednesday 15 August 2012

Stretching: the IT band

This time, in the category 'stretching' the IT band, or iliotibiale band. The IT band is situated on the outside of your upper leg and is prone to a injury around the knee. With some stretching you can deal with this injury of maybe even prevent it.

The IT band friction syndrome:

The IT band on the outside of your upper leg is attached to your hips, lets say underneath your belt while wearing jeans and runs all the way down to just below your knee where it is attached to your tibia, the shinbone in your lower leg.
Asymmetric loading that pushes the knee outwards will cause friction between the IT band an the outside of the knee joint. This is called the IT band friction syndrome. From my own experience I can tell you it can cause a somewhat nagging  pain while stretching the knee. During running this pain can become more serious and leading to a jolt of pain with every step you take.

So lesson 1: avoid asymmetric loading. So do not run on the same shoulder of the road all the time and when on a beach; turn back in time.

Stretching the IT band

Stretching this IT band can be done in multiple ways.

Method 1: It is a bit like skating on a 400m ice rink and full into the curve....

Method 2: A useful addition to method 1. To my opinion the first method tackles mainly the upper end of the IT band on your hips. This method as shown in the video is more prone to stretch near your knee!

 

Method 3: Is the same as stretching the gluteus maximus (or buttocks) to be found in this posting.

Tuesday 14 August 2012

Stretching: Hamstring

Next on the menu for stretching exercises is the hamstring. You can stretch the hamstring at the back of your upper leg in various ways. There are two methods you can do sitting but it can be done standing as well. Standing is easier when outside during a run either warming up, or cooling down.

First one of the methods you can perform standing:
 


Sitting (one leg):



This exercise can also be done in a standing mode. Here is how:

  • Find a fence or wall of roughly the same height as your hips (a bit lower is OK, higher? Better not);
  • Place on foot on the fence, best your heel so you can point your toes towards you;
  • Bend the leg you stand upon until the leg on the fence is horizontal;
  • grab your foot as in the video.


Sitting (both legs): 



This one can be done in a standing mode as well and no, not by placing both legs on the fence.

Place your feet next to each other en simple bow and touch your toes or ankles as low as you can. If you come op do it slowly stretching your spine vertebrae by vertebrae.

It is also possible (and smart) to pay attention to your posture when you bend to touch your toes. Both in the sitting method as in the standing method. Not just reach for your toes and grab them as in the video.
  • Start with stretching your arm up try to reach for the ceiling/sky/heavens above depending your location and conviction;
  • make yourself as long as possible while keeping you feet flat on the ground;
  • Bend in your hips while your arms stay in line with your back all the way to the horizontal position of your upper body;
  • Then,  vertebrae by vertebrae, bend your spine and if agile enough your hands will touch your toes or ankles in due time;
  • Only if need be you can bend your arms at the shoulder to complete the movement and touch your toes.
By performing the stretch in this way your probably not only stretch your hamstrings but also your calf muscles. Wanna give them some special attention? Read my blog on stretching the calf muscles and the lower calf muscle.

Stretching: A streetplan to your Muscles

A couple of times I addressed the topic of 'Stretching' on this blog. I already addressed the calf muscle and the muscles in your but. More on this topic can be found by using the label stretching.

If you wanna know more on the various muscles in your body you can find the to images displayed below on the website of the BBC. Consider it a streetplan to the muscles in you body. If you follow the link to the BBC website you find these maps 'clackable and learn more on each an every group of muscles.

First the image with the muscles on the front of the body:
source BBC science


and secondly the back of the body:
source BBC science

While you at it. Enjoy also this interactive page with more information on the human body.

Friday 3 August 2012

The future of exercising and healthy living?

A friend draw my attention to this very nice short movie. It is both a view into the future of exercising, healthy living (relevant for this blog;p) and dating but also has a nice story line with a great cliff hanger. Just sit back and enjoy (probably just on your tablet, smartphone or ordinary old fashioned laptop...

Thursday 2 August 2012

RunningDutch Review: Amsterdam Marathon

This autumn will see the 37th edition of the Amsterdam Marathon.

The Location
Amsterdam is the capital of the Netherlands and abroad probably the most well known Dutch city. Probably for its canals, coffeshops  and red light district but also the 'Rijksmuseum' with paintings from Rembrandt and the Anne Frank House.
Important for you as reader of this blog: It is also the venue of a very popular marathon.

If you consider visiting Amsterdam to take part in the marathon you can consider to take a canal tour or a coffeeshop tour. The latter maybe after the race?

Hotels? No problem in Amsterdam as you can tell from booking.com or Expedia.

The course: Fast, scenic, historic and a brilliant finish 
Tower in front of stadium
The course is flat and therefore fast. The wind however can be tricky but later more on that topic.
The start of the marathon is in the Olympic Stadium. Originally built for the Olympic Games of 1928 but beautifully renovated in 2000 with a very good 400m track.

After 200m on this track you leave the stadium passing the tower which held the Olympic fire and, with eye for detail, measures 42 meters and 19,5 centimers. Recognise the numbers?

Find your pace on the wide road leading away from the stadium towards the 'Vondelpark' on a average Sunday crowded with people enjoying the sun, jogging around etc. Remember the scenic part of the course as you will run it again in opposite direction on your way back. You run past the Rijksmuseum and loop back to the stadium.

 The cours:
> Flat
> Fast
> Historic
> Start & Finish in Olympic Stadium
Only 7k en route you leave the stadium behind you for a second time and head for the river Amstel to run on the historic route of the Olympic marathon of 1928. You join the rive around km 12 heading south east. Around km 15 you make a small loop leaving the river clearly added to make up the distance of the 42k.

You run on along the scenic Amstel joined by boats with music and people cheering you on. You cross the river at 19 and run back on the opposite site. At my pace (5min.km) I have the opportunity to see the elite running this homeward stretch while I myself still have the outbound leg ahead of me.

It is along this river that the wind can be tricky as the route is in the open.

As for most people the true marathon starts around the 25k. It is no fun to be running for some 5k in a more industrial area with little people along the route before you come into residential area's again.

I myself find the 37k mark the difficult spot. First you head into a short tunnel in order to cross underneath a major road. Climbing out of the tunnel you continue the climb to cross the Amstel once more. Only little elevation it is enough for me. If you experience no problems enjoy the view to your right while crossing the Amstel.

After running trough the Vondelpark the second and last time you head for the stadium to finish on the very comfortable running track. Feel like the elite runners cheered on from the stands by the people in the stadium.
clikc course map for lager image


The organisation: Professional
The event is very well organised, the infrastructure around the start en finish area is ok. The drop off point for  your bag with clothes can be crowded and the dressing area is in a sport hall a couple of 100 meters from the start and finish. Nice for warming up and cooling down. On a colder October day this can mean you can get a little bit cold before you can change you wet running apparel. You'll get a thermo blanket after the finish line to stay warm.
The route (see above for more details) is free of cars and spectators, refreshing posts are with water and sports drinks at every 5k. No complaints on this front.

The entourage: OK
Coming from abroad the route can be found scenic both in and outside the city. Don't expect to run in the old city centre but do enjoy the windmill around the 15k mark.
Except for the spectators in the stadium most people along the route are either cheering on a friend or semi interested locals not really making it an effort to be to enthusiastic.

For the spectators
As you might know cycling is very popular in the Netherlands so consider renting a bike and you can cheer on you friend, husband, wife, father, mother, etc a couple of times along the route. Using the metro you can do the same. Start for example in the stadium, than wait outside for the runners to come by after the 7K loop. take the metro to f.e. the 30K mark which is very close to a metro stop. This will give you plenty of time to go back to the stadium to see the finish of your .......(fill in the appropriate reference to your runner).

The verdict
OK, Amsterdam is not one of the biggest marathons but is very popular for tourist so why not consider to combine your running exploits with a visit to Amsterdam? And maybe take home a Personal Best on the flat course.

Wanna read more on Amsterdam? Hit the Amsterdam label and see my other 3 postings on Amsterdam.

Below a Youtube slideshow which offers an impression of the 2011 edition: