Featured Country of the Month: USA

The United States has been our featured country for April and May (it got two months because there is so much on offer there), and over the last 8 weeks or so we've shared photos, facts and information about some of America's top altitude training venues.  This blog post aims to bring some of that information together, and to provide further insight into my experiences training at altitude there.

Trails

For me, one of the great advantages to training in the US, is the trails.  The country is covered with national and state parks, national and state forests, wilderness areas, and other federal lands. This means that there are large areas of lands which have free access to the public which are crossed by well marked multi-use trails, fire-roads and unpaved roads.  Towns such as Flagstaff and Boulder have a network of well-groomed trails, while towns such as Mammoth Lakes have access to a range of more rural tracks and trails. Whether your a trail runner looking for challenging single-track routes, or a speedy track runner looking for fast, flat, traffic-free roads for your sessions, there are usually plenty of options no matter where you are in the States.

Local trail maps can be purchased in most running shops and outdoor stores, or downloaded from the National Park Service website. Details of good trails for running can be found on the localeikki website, or through the websites of local trail providers (e.g. Flagstaff Urban Trail System, or City of Boulder Open Space and Mountain Parks).

Racing

Many British athletes combine a stint of altitude training in the US, with early season track races on the US circuit.  The invitational and open meets in California (e.g. Stanford Invitational, Payton Jordan Cardinal Invitational, Mt Sac Relays, Oxy High Performance Meet) are particularly popular, and easily accessed from any of America's top altitude training destinations.  If you want an extra special racing experience, why not spend some time acclimatising before racing at altitude.  Good options include BolderBOULDER 10km and the Leadville 100 Trail in Colorado, the Sedona Marathon and Flagstaff Summer Series in Arizona, or the Duke City Marathon in Albuquerque.

Variety

There are a large number of towns and cities at altitude in the West and South Western states, and you shouldn't have too much difficulty finding somewhere at altitude to suit your needs.  If living in a large city is important to you, Albuquerque (NM) should be to your liking, while on the other end of the scale, Mt Laguna (CA), with a population of less than 100, is the perfect retreat for those looking for isolation.

Colorado, as the highest state, has a particularly large number of venues suitable for altitude training, including Boulder (1,655 m), which is probably the most popular, Colorado Springs (1,823 m), which is home to the USOC Altitude Training Centre, Mancos (2,137 m) and Estes Park (2,293 m).  California, too has good variety with the ski resorts of Mammoth Lakes (2,400 m), Lake Tahoe (1,897 m) and Big Bear Lake (2,058 m) offering good facilities and a choice of accommodation in the summer months, and Mt Laguna (1,749 m), a mostly snow-free getaway.  Flagstaff (2,100 m) is Arizona's premier altitude training spot; Park City (2,100 m) in Utah is growing in popularity; and New Mexico's offer includes Albuquerque (1,619 m), Santa Fe (2,134 m), Los Alamos (2,231 m) and Taos (2,124 m).

Outsider magazine recently reviewed their top 10 US altitude training sites.  Their feature can be found here.

I have visited Mammoth Lakes, Flagstaff, Boulder and Albuquerque, and while each has its merits, Flagstaff shone brightest for me.  The town is small enough that you can get by without a car, and you are never more than 50 metres from a trail.  The running community are very friendly, and there are many opportunities to run with the local athletes.  Albuquerque was, for me, the most over-rated, but I'm sure it would have been more appealing if I had stayed in the foothills and had had access to a car.

Mount Laguna is such a top secret training venue that it didn't even get a mention in Notes from Higher Grounds.  However, British steeplechase international Luke Gunn, gave us the low-down during his recent training stint there.

Drawbacks

Cost of living, particularly in ski resorts like Mammoth Lakes, or trendy towns like Boulder, can be high. Accommodation is of a high standard, but can be expensive.  Groceries are a lot more expensive than in Europe, and though eating out is cheap, finding restaurants selling good, healthy food can sometimes be difficult.  Sports massage and gum access can also work out more expensive than back home.

It's very difficult to survive in the US without a car.  Even if there are public transport links, few people know about them, so getting directions by bus or train can be difficult.  The cost of car hire should be factored into your budget.

Athletes planning to race after returning to Europe from the US will have jet lag to overcome.  Travelling east results in more greater jet lag in most people than travelling west, so care should be taken when putting together your race plan.

If you would like to hear more about travelling to and training in Boulder, Albuquerque, Flagstaff or Mammoth Lakes, get yourself a copy of my book, Notes from Higher Grounds: an altitude training guide for endurance athletes here:

Guest Blog 7: Luke Gunn from Mt Laguna

The latest guest blog post is from GB international steeplechaser, Luke Gunn, who is currently training in Mt. Laguna, California.  Luke has represented GB in the 3000m steeplechase at World Junior, European U23, and World University Games, has twice competed at Commonwealth Games, has a personal best of  8:28.48, and is a 4-time British Champion.  He has also represented GB at the European and World Cross Country Championship.  Luke combines athletics with a full-time job at University of Birmingham where he is the Sports Scholarship Manager, and mentors a range of up-and-coming athletes.  He is currently chasing the qualifying standards for this summer's European Championships and Commonwealth Games.

It is great to be in the mountains again, away from the bustling world.

This is my first time in Mt. Laguna, which is just short of an hour's drive from San Diego Airport along the I-8 into the Cleveland National Forest of California. We are only 20 minutes from the Mexican border, a fact which a wrong turn from the airport brought home to us with a bit of a shock.

Mt. Laguna is not a big place at all, unlike a lot of mountain resorts in the United States, this does not get much snow - so has not grown into a ski resort. Wikipedia shows the inhabitants to total 57, but if this is the case then they are excellent masters of disguise - as this is a very quiet corner of the world.

The only other altitude resort I have visited before in California was Mammoth Lakes, which looks like a metropolis in comparison to Laguna, so why have we ventured up here and why should others consider it as a training venue?

Mt. Laguna is elevated at 6,000 ft (1,800 m), which many physiologists agree to be the minimum height an elite athlete should sleep/train at in order to reap benefits of altitude training. Unlike many other altitude resorts, the vast amount of running can be done from the door with no need to drive to trailheads or paths (a big bonus for most runners I know). Also unlike a lot of 'ski resort' options in the U.S. the cost of living is nowhere near as expensive. The main accommodation is the Laguna Lodge, which has many cabins with or without kitchenettes, to rent all year round, which are basic but all you need to survive; and a friendly family run business.

The main attraction and what I believe stands Laguna alone from other altitude venues is that you can drive down to sea level in Lakeside or El Cajon, on the outskirts of San Diego, in just 30-35 minutes. I have never come across a venue that makes live-high, train-low such an accessible option. For this main reason, some elite track runners have been using Laguna to train for nearly 3 decades.

I am here to do exactly that, base myself at a workable altitude at minimal expense around racing the now international races of Payton Jordan Invite, held at Stanford University and the Oxy USA Track and Field meeting in Los Angeles - to try and qualify for the Commonwealth Games and European Championships this summer.

We believe that Irish running legend, Sonia O'Sullivan, discovered Laguna during her running career, and that because of her connection to Melbourne Track Club via her husband, Nic Bideau who is coach and manager to many members of the elite section of this club, and that this is why they use this base every April/May to kick off their main summer season.

We are here now with many member of this group including Australian Olympians Collis Birmingham, Ben St. Lawrence, Ryan Gregson, Geniveve LaCaze and Zoe Buckman. Along with many Irish internationals Paul Robinson, Laura Crowe and Paul Pollock, keeping Sonia's tradition with the location strong.

My wife, Hannah England, and I were connected to this group and the camp through fellow British International, Andy Vernon, who was kind enough to invite us along to experience the magic of Laguna. We have just come back from our first competition of the trip at the Payton Jordan invitational, all of us with good results, but the stand out performance going to Andy Vernon, who ran in an incredible 5,000m that saw 17 guys break 13.30. Andy himself ran a huge personal best of 13.11.50 to improve to joint 5th on the British all-time list!

There are 2 main places to run from the accommodation at Laguna Lodge, the Meadow and along the PCT (Pacific Crest Trail), with many combinations and deviations possible from either of these sites. The PCT is a single track trail that runs from Mexico to Canada, and many hikers can be found along these at weekends and during vacation periods, at times you may well be lucky enough to come along some that are en route to walking the entire length, they will often be bearded men, sometimes barefoot, but I promise, pose no danger to you. This trail is severe in places, with some very tough climbs and descents, but most caution should be given to the uneven surface, which may find out the more delicate of runners.

The Meadow, which is a 2 mile descent from the lodge, offers the flattest running in the area, with a variety of loops to explore. This is where the Melbourne Track Club did there sessions at altitude, with threshold running, hill reps and a combination of both. They limit their sea-level exposure to once a week only at a high school track in Lakeside, to maximise benefits and make use of the terrain to aid their training. Please note it is a 2 mile climb back up from the meadow, so unless you drive down be prepared to work a little on the way home.

Another track which can be utilised is located in nearby Julian, which is a 20 minute drive along the Sunset Highway, dropping down to only 4,500 ft (1,300 m). This track is a little rough in places, but fine for those who do not wish to drop so low, or maybe just to do drills, hurdle walkovers or other technical work. Also at Julian, there is a small gym, which can be used on a fee per service basis ($11 per day) or a monthly membership for $60. Julian, is also a common stop-off point for hikers doing the PCT, and for this reason there are a few bakeries, cafes and pie shops which are worth a visit on the way home from the gym or track.

For me I love here, the weather is good but not too hot, the lifestyle is very relaxed but most importantly I have been welcomed into a group of fellow runners with similar goals, who train hard but know how to relax and wile away the hours between runs - although they seem to have stopped wanting to play me at poker after taking all their money, whoops!

Many of the group are running at the Oxy High Performance meeting on May 15th, at which point I will have to say goodbye to Mt. Laguna and the United States for another year to get home to race the rest of the season; which will hopefully include the Commonwealth Games in Glasgow and European Championships in Zurich.

Thanks to Luke for taking the time to share his experiences, and to give such a comprehensive account of all that Mt. Laguna has to offer.

Photos to follow.

Ethiopia by Picture

I've had a fantastic time in Sululta, and to make the end of another great trip, here are a series of photos with commentary and observations.

Yaya Village was a truely special place to stay, and I am grateful to them for providing accommodation for the duration of my trip.

We managed to fill a lot of our time with training, sleeping and eating (consuming seven slices of bread for breafast takes time!), but our occassional journeys outside the camp were always interesting, enjoyable and action packed.  The Ethiopian roads are like a playground in themselves.

The road that climbs from Addis Ababa to Sululta, continues north to the Ethiopia's famous historic sites, including the ancient cities of Gondor, Auxm and Lalibella. The historic route is marked by these carvings, just a few kilometres from the capital.

Interestingly, there's also a 'Coca-cola' carving above these.  They really do get everywhere!

And there are always lots of donkeys.

And the animals are so used to sharing the road that they seem immune to the traffic.  This cow had made a couple of attempts to cross the road before deciding she wanted to live another day. (This is the main road between Addis Ababa, the capital, and the port in Djibouti.)

Animals are commonplace on the quieter roads.

Animals weren't the only obstruction during our trip to Bekoji, and even after leaving the main road, we had lots of people and other vehicles to contend with.  These slow moving Bajajs were particularly plentiful in the towns and villages along the way, and seem to pull out at any moment. 

But as I mentioned in a previous post, it's not all bad, and you do get miles and miles of views like these:

Even in the cities, the views are interesting.  The shops are very different to back home, and you're never sure what unusual scene you're going to find

Even the simple act of taking a taxi can be an adventure.  A few days ago we hired a minibus to take us into the city, wait for us while we did a few errands, and then take us back to the camp.  Little did we think that the 800 birr we were to pay would also buy us a life-time of entertainment.  Over employment is a common feature in Ethiopia, and not only did we have a driver, but we also had three assistants (there was only 4 of us).  It seems that when a vehicle is moving in Ethiopia, everyone comes along for the ride.  Or at least they do when there might be girls to be looked at!

The running options offer lots of variety too.

Sululta is surrounded by dirt roads and Eucyplyts forests which are great for training

The locals simply zigzag over and back in single file through the forest, sometimes at speed, sometimes at snails pace.  We tucked in behind one day, unsure whether the athletes appreciated being followed or not, but it wasn't long till the tail of their train started pointing out the obstructions to us with their useful hand signals.  It's amazing how interesting they can make an easy 30 minute run through a small forest.

But when running over and back through the same forest is just too much, Satellite Field provides plenty of variety.  Besides sharing the field with cattle, donkeys, other runners, and, on Sundays, thousands of aspiring football players (note the simple goal posts), it's a perfect place to train.

After running through the forests and across satellite field on several occasions, I was pleasantly surprised by this view on my long Sunday morning run.

The children love being photographed ...

... and then looking at themselves onscreen.

This group of boys in Bekoji were more than happy to do the Usain Bolt arms for me

When I last visited Ethiopia, I noted that it was developing at a very fast rate, and that development seems to be continuing, at least in the city.  True the fields are still being ploughed with oxen and wooden ploughs, but new highways, apartment blocks and shops are springing up across the city.  Sululta has obviously developed considerably in recent years, and none of the camps or hotels were there when I visited in 2010. The track too is new.

Despite the development, the building methods are still primitive, and I didn't see a single metal piece of scaffolding in the whole city.  I'm not sure this scaffolding would pass Irish health and safety regulations

I leave you with this picture of Addis Ababa, taken from the road to Sululta, and urge any of you wishing to taste Ethiopia for yourself, to take the plunge and go on your own African adventure.

You won't regret it!

Meeting Haile

They say you should never meet your heroes; they’ll never live up to your expectations!  Well this morning I had little choice.  Just after I sat down for breakfast, Haile started waving and calling me over.  I hope that I didn’t disappoint!

Seriously though, Haile Gebrselassie is one of few people that I’ve ever really wanted to meet, and I was disappointed not to have met him when I visited Ethiopia in 2010.  I did ‘race’ against him in the Great Birmingham run in 2011, but was just behind the elite startline, so that doesn’t really count.  This morning we had a quick chat about training, the weather, and his impending task of pacing the new breed of marathon runners in London in two week’s time.  But the moment was extra special because I didn’t have to go up to him and feel like I was making a nuisance of myself.  He was the one that initiated the interaction.

He said that he can't train as long as he used to - anything more than two hours is too much for his ageing body!  Or maybe having pizza for breakfast is begining to take its toll (well it was my breakfast time, so I can only presume it was his too).

What a hero!

A scene from Jerusalem and a trip through Nazreth

Pat turned to us and said, ‘It’s just like a scene from The Bible!’

He was so right!  As we looked down from the steps onto the surrounding churchyard, it seemed like we’d been transported 2,000 years back in time.  Give or take a bit of concrete, it was what you’d have expected Jerusalem to have been like around the time of Jesus ... people dressed in long white robes and long white shawls ... chunks of bread and alms being distributed to the poor and the disabled ... the elderly on wooden crutches and walking sticks that could easily have been centuries old .... sheep, goats and donkeys wandering freely outside ...

This is Entoto, one of Ethiopia’s most secret mountains.  The hill which rises to 3,200 m above sea level, overlooks Addis Ababa, the sprawling capital, to the south, and Sululta, and Yaya Village where I’m staying, to the north west.  The eucalyptus forests which stretch across Entoto and the surrounding hills are one of the most popular training grounds of Ethiopia’s illustrious distance runners.

As we make our way down the rocky road from Entoto, we stop to take in the view.  We spot satellite field, the large flat grass area which is also popular among the athletes, and where we have been doing most of our training.  The field is easy to spot thanks to the large adjacent satellite dish that gives the area its name.  Sululta looks so flat from here.  It’s difficult to believe that it sits at 2,800 m above sea level.

I previously visited Ethiopia in November 2010; a visit which incorporated participation in the Great Ethiopian Run and some research for Notes from Higher Grounds.  I felt then that I hadn’t fully explored the running options that Ethiopia has to offer, and when an opportunity arose to stay at Yaya Village in Sululta, just 11 km north of Addis Ababa, I had to take up the offer.  As soon as I had the price of the flight put together, and a three week gap in my schedule, I headed back to Africa.

Yaya Village opened in 2011.  It is a 4-star resort co-owned by Ethiopian-born Canadian international athlete Joseph Kibur, and the man who needs no introduction, Haile Gebrselassie.  The rooms are among the best I’ve stayed in, and the food is very, very good indeed.  Away from the hustle and bustle of the city, the atmosphere is relaxed and peaceful.  The gym is perfect for serious athletes, and there is a soft tartan track, owned by Kenenisa Bekele, just a few minutes away.  The running options in the vicinity are very good, with a mixture of forests and open grassland, and the occasional incline to negotiate.

The accommodation block at Yaya Village

The best bit is that Elaine, an old friend of mine from university, and her boyfriend, Pat, also happen to be, purely by coincidence, staying at Yaya Village at the moment.  Together we’ve been exploring the sites of Addis, availing of the novel entertainment options on offer, and reminiscing about old times.

Our best outing to date was probably the one that cost the least.  For about €3, the three of us managed to punch in a very enjoyable Saturday afternoon in Sululta, not previously known as an entertainment hot spot.  We enjoyed tea, coffee, and popcorn, which forms part of the Ethiopian traditional coffee drinking ceremony, in a local restaurant, before heading across the road to a cafe that was showing the Chelsea v Arsenal game.  There, for less than 10p each, we got to take our place on a wooden stool in a room of spectators fixated on the final 30 minutes of the action.  Football spectating in Ethiopia is very different from the alcohol-fuelled chaos of the UK and Ireland.  All goal attempts were applauded though it was evident that most of the audience were Arsenal supports, the referee wasn’t booed once (though it must be said that we weren’t there for the sending off, and case of mistaken identity), and the fans seemed genuinely interested in the football and were obvious supporters of the game.  Finally, inspired by the action, we purchased a football from a small stand up the road, and tried it out when we got back to the camp.

One of the main items on my agenda during this visit to Ethiopia was to make the trip to Bekoji.  The small town, located some hours south east of Addis, has produced an array of Olympic champions, world record holders and world-class distance runners, including Tirunesh, Ejigayehu and Genzebe Debaba and Kenenisa and Tariky Bekele.  It is essentially Ethiopia’s answer to Iten, and after seeing the Town of Runners, a feature-length documentary on the area, I wanted to see why the place was so special.  On Tuesday, we finally made the trip.

Any journey on African roads is hectic, but this one was particularly noteworthy.  The six-hour trip was alternatively terrifying and spectacular; simultaneously exhausting and exhilarating.  I have long wondered why our local road has no road markings; noting to remind drivers to stay to their own side of the road.  Having seen major roads between Ethiopian cities without these necessary markings, I may scale back my ‘dotted white lines for Irish country roads’ campaign.  A new expressway is due to open along much of this section of road in coming months, which will greatly improve the situation, but in the meantime, drivers must share this dangerous roadway with all manner of animal, continue to pass overloaded HGVs on blind bends, and utilise their obvious nerves of steel.

On Ethiopian roads, the way ahead is not always clear ...

... but when it is, the scenes are both beautiful and interesting.

Though there are obvious disadvantages, riding up front also had is perks, and I feel that I had the best view of the spectacular countryside as we made our way from Addis, through Debre Zeyit and Modjo to Nazreth, and along somewhat quieter roads through Asalla before arriving in Bekoji just before dusk.  There were baboons, goats in the middle of the road, and cows with a complete immunity to traffic and donkeys which appear to work harder than anywhere on earth.  There was a lot of decending and climbing – resulting in just over a 100 m gain in altitude, and scenery which changed multiple times from mountainous to hilly to pancake flat.  The trip may have been long, but it was never boring.

Yesterday morning we got to observe the ‘gymnastics’ session of Bekoji’s main group of athletes, meet with the famous coach Sentayehu Eshelu, and take a short run along the dirt roads, and steep hills of the town.   An impromptu sprint race from the visiting ferengies brought adoring cheers from the spectating locals, but I have a feeling they have little to fear in terms of athletic competition.  After a quick breakfast, there was only one thing left to do – make the trip back to Sululta!

The beautifully coordinated drills for which the Ethiopians are famous

My first 10 days have flown by, but there have been many high points.  A ‘carry-on’ coffee episode made me laugh so hard that I almost cried, Ian’s close call with the Ethiopian police has been the source of endless banter, and I learned that Ethiopians have a novel, but straightforward, way of distinguishing their men from their women.  I have met more world-class athletes than I care to count, got a great new perspective of the country, and had plenty of time to relax and enjoy my time away.  There has, of course, been plenty of training, lots of eating, and a little bit of tanning.  Too soon, it’ll all be over.

Guest blog 6: Sam Laidlow from Font Romeu

In our latest guest blog, 15 year old triathlete Sam Laidlow shares his experiences of living and training in Font Romeu.  If you have an altitude-training experience that you would like to share, please get in touch.

My name is Sam Laidlow and I am a 15 year old triathlete.  Having trained and competed in triathlon from the age of 4, in 2012 I made it into the “Lycée Climatique et Sportif Pierre de Coubertin”, which is based within the French National Altitude Training center in Font Romeu. This allows young athletes from 12 to 18 to train for their selected sport, whilst studying and living at altitude.

In September 2012 I was accepted into the triathlon section, but there are also many other sections (swimming, wrestling, cross country skiing, pentathlon and speed skating to name just a few). I am always surrounded by National and World class level athletes (Mo Farah, Camille Lacourt, Paula Radcliffe, Frederik Van Lierde...) and that is what makes training in this place such a privilege.

Sam training high in the mountains around Font Romeu

Last year in the triathlon section we were 6 in the squad with one triathlon coach (just for us six). In addition to the 30 hours of school per week, every section gets timetabled slots to train with their own coach. This is a great asset as it means we can get up to 16 hours of specialist training in a week (and even more for other sections). The environment is very conducive to training.

To be able to train and live at this intermediate altitude (1800m) is great! I can feel that It is very beneficial for my training, preparing for a race or any physical event. The first week of training back after the holidays (low altitude for me) is always noticeably harder and more tiring, because my body needs to adapt to the relative lack of oxygen and acclimatise to the altitude by producing more red blood cells (and/or altering muscle metabolism). Although each time I do this I feel my speed of adaption is quicker.

Preparing for a certain race is great when at altitude, as although your times in training will be a lot slower than your PB's, when you do get back down to sea level you feel great, and racing just feels that bit easier.

Last year being in this triathlon section contributed significantly to two of us making it to a national podium level in triathlon. In the space of only a year, myself and Paul Etaix went from being in the top 40 in France to both coming 2nd at the French Triathlon Champs! Training and being in Font Romeu is such a privilege for all these reasons and training at altitude has definitely helped me progress in a relatively short space of time.

Guest Blog 5: Shane Benzie from Bekoji in Ethiopia

The latest guest post is an extract from a blog by Shane Benzie, founder of Running Reborn.  Shane has spent some time running with the Ethiopian athletes in Bekoji, made famous by its many Olympic medalists, and the subject of the 2012 film Town of Runners [DVD] From 2014, Shane will be organising running trips to Bekoji.  To register your interest, or to find out more about the services provided by Running Reborn, check out the website.

I’m running at a pace that I know my body will soon refuse to keep up. Two sounds enter my head momentarily blocking out the voice that is screaming at me to stop and just sit down. The first sound is my breathing, we are at altitude, 9200 ft and just when I need it most the air seems unfairly thin. The second sound is the rhythmic footfall of the eight athletes surrounding me; their steps are quick, light and in perfect harmony. Apart from that they are completely silent, not a sound, I can't hear them breath and some are actually smiling. Then with no words spoken or a warning of any kind they move up a gear and I am left behind to watch a blur of colour glide smoothly away.

I am in Bekoji, known as the town of runners, training with some of Ethiopia's best young prospects and the learning curve is as steep as the hills they train on.

Runners from the tiny Ethiopian town of Bekoji have won 8 Olympic gold medals, broken 10 World records and won 32 World championships

I was extremely privileged to accompany Malcolm Anderson co-founder of Running Across Borders  and Kayla Nolan the Executive Director of Girls Gotta Run to Bekoji.  It gave me an amazing opportunity to see first hand how these two organisations work with and support young athletes.  Not only do they help to produce potential world-class athletes, they also help young people to develop as individuals and find careers in industry related jobs such as coaching and sports massage.

To read more about Shane's experience, and what he learned from training with the Ethiopians, click here.

My top ten favourite books about Africa

As some of you, my readers, may have gathered, I have a little bit of an obsession with Africa.  I’m not sure where, how or why the obsession started – it was probably ignited by TV images of migrating wildebeest, and flocks of brilliantly pink flamingo – but I know that towards the end of my PhD studies, planning my first trip to the content started to fill most of my waking hours (or at least those that weren’t occupied by PhD thoughts).  I also have an obsession with books.  And I’ve read quite a few books about Africa.  Here are my top ten.

1. Africa: Altered States; Ordinary Miracles (Richard Dowden)

This book was so good, that it took me three years to finish it; I really didn’t want it to end.  Each chapter looks at a different African nation, and in a part-autobiographical account, part-historical report, Dowden details that country’s plight against imperialism, poverty and/or civil war.  Over the course of the book he tries to piece together what makes Africa the continent it is today.  What makes the book so good is that it doesn't take sides.  It doesn't place blame; it just details how things are.  The colourful culture of the African people is vividly portrayed, and the series of mishaps and misfortunes they have endured, and overcome, are put into context of how they have shaped the Africa of today.  If you have ever wanted to find out more about the Dark Continent, this is a highly recommended starting point.

2. Playing the Enemy: Nelson Mandela and the Game that Shaped a Nation (John Carlin)

This is the book that I’m most likely to buy to give to somebody.  The book is even more powerful than its excellent onscreen adaptation (Invictus, starring Morgan Freeman and Matt Damon), and had me in tears towards the end.  Brilliantly informative, and perfectly emotionally poised, Playing the Enemy charts how Nelson Mandela utilised rugby, and specifically the 199? Rugby World Cup, to mobilise political sympathy and non-violent recognition of the plight of black South Africans.  In utilising sport as a means of giving White South Africa what they wanted, Mandela brilliantly wins over his biggest political rivals, and cleverly conjures up a unified national pride which overwrites centuries of racial hatred. Carlin eloquently captures the spirit of Mandela's greatest moments which cumulate in a South African World Cup victory that all South Africans, black, white, Indian or Coloured can jubilantly celebrate.  Even if you have no interest in rugby, African politics or Nelson Mandela, I'd find it difficult to believe that anybody would not be moved by this wonderfully told tale. 

3. Dark Star Safari: Overland from Cairo to Cape Town (Paul Theroux)

This is the first of Paul Theroux’s excellent travel books that I read, and his excellent observational writing has catapulted him to the top of my favourite travel writers list.  I found myself nodding in agreement, smiling or laughing out loud throughout, and, like Africa: Altered States; Ordinary Miracles, I remember a distinct disappointment when I’d finished it.  That was an easy ill to cure though; I just went out and bought the rest of his books.

4. Swahili for the broken-hearted (Peter Moore)

This was the first book I ever read about Africa, and the humorous account of a journey from Cape Town to Cairo shaped much of my preconceptions of Africa.  When I lent the book to someone years ago, and didn’t get it back, it felt like a small part of me went missing.  Thankfully, I located another copy in a second-hand bookstore, and it’s been added to my to-read pile, as I’m really interested to see how differently I view it, several visits to Africa later.

5. Long Way Down (Ewan McGregor and Charley Boorman)

Another rather light-hearted account of a journey through Africa, as Ewean McGreggor and Charlie Boreman share accounts of their trip on motorbikes.

6. Blood Diamonds: Tracing the Deadly Path of the World’s Most Precious Stones (Greg Campbell)

This book investigates the illegal West African diamond trade, and, in essence, is the true story behind the film Blood Diamond.  I’ve never seen what the big attraction of diamonds were, and the book highlights the fact that they really shouldn’t cost as much as they do, either in terms of money, or of human life. 

7. The Greatest: The Haile Gebrselassie Story

In the past I’ve always chosen autobiographies over biographies.  However, after reading some pretty mundane sports autobiographies, The Greatest went a long way to changing my preference.  This book is a well-written story of arguably the greatest distance runner the world has ever seen, but has considerable insight from Gebrselassie himself.  The book helped me relive some of Gebs great victories, and learn a lot about the man behind the athlete.

8. More Fire: How to Run the Kenyan Way (Toby Tanser)

More a reference guide than a cover to cover read, More Fire is an updated version of the now out-of-print Train Hard, Win Easy the Kenyan Way.  The book, written by Toby Tanser, who I had the pleasure of meeting on a couple of my Kenyan visits, is packed fully of facts, observations and points of interest about the World's greatest running nation, and, if you haven't already been won over by my blogs about Kenya, More Fire is sure to inspire you to take a trip to Iten or other Rift Valley training venue. 

9. Long Walk to Freedom (Nelson Mandela)

This book is unique, in that it makes it onto the list though I’ve not yet finished reading it (it is a very long book).   The 370-plus pages that I have read though have given an incredible insight into the life of one of the greatest political figures of all time.  Mandela doesn’t make out to be a saint, and tells things as they were, from his support of fighting the struggle by peaceful means for purely political means, to the shift to violent methods of freedom fighting.  There are bits that Mandela could have omitted to make himself look better, but the inclusion of his mistakes as well as his greatest moments is commendable.  Mandela, wasn’t born a Nobel Peace Prize winner; he is human like the rest of us, and his story takes the reader on the journey he travelled to become the person we know and love.  The prison years, and the eventual liberation have yet to come, but if the second half of the book is even half as good as the first, Long Walk to Freedom is more than deserving of its place in my top ten. 

10. The Running Man (Gilbert Tuhabonye)

This is the best of the rest when it comes to African running-related books.  Though not a literary masterpiece by any stretch of the imagination, the true-story of Gilbert Tahabonye’s escape from genocide-torn Burundi, and his use of running to rebuild his life, is both heart-wrenching and heart-warming.

          

Other books that I’ve read and enjoyed: A Long Way Gone (Ishmeal Beah), the horrific tale of a boy soldier in Sierra Leone; No Future without Forgiveness (Desmond Tutu), the memoirs of one Desmond Tutu, the former Archbishop of South Africa; The White Massi (Corinne Hofmann), the true story of a tourist who fell in love with a Massi warrior during a holiday to Kenya; and Running with the Kenyans (Adharanand Finn), a great story of running in Kenyan, which I would recommend to anyone who hasn’t yet visited the country.

Update Feb 2016: I've just finished reading King Leopold's Ghost: A Story of Greed, Terror and Heroism in Colonial Africa (Adam Hochschild), and enjoyed it so much that I had to add it here. It was an incredibly enthralling read, telling an important tale, but with lots of interesting anecdotes throughout. It made history interesting, and has again inspired me to expand my collection of Africa-related books.

Guest Blog 4 - Vinnie Van Puyvelde from Flagstaff

The latest guest post comes from Belgian athlete Vinnie Van Puyvelde, who has recently spent three weeks in Flagstaff.  Vinnie is nineteen year old, and has 800m and 1500m personal bests of 1:53.72, and 3:57.12 respectively.  He was a member of the Belgian Championship winning 4x1500m team.  He aims to qualify for the European junior championships in Rieti on the 5k.  Flagstaff was one of my favourite venues, so it’s always interesting to hear other people’s views on the area.  

After a long travel from Brussels to Phoenix, I could finally smell the American air.  It took me about 24 hours to get to my destination, but when I saw the Flagstaff sign I understood it was all worth it. I would be spending three weeks in one of the most mythical training places in the world.

Flagstaff is a very outstretched city at an altitude of 7000ft (2130 meters), located in Northern Arizona, in the southwestern United States.  Because it’s so outstretched, the first thing you need in Flagstaff (beside your running stuff) is a car.  There are a lot of long, nice running trails, but for most of them you have to drive some miles to reach them. Most of the time I ran at the walnut canyon road because it wasn’t that far from our house and I could easily combine it with a strength workout in the Flagstaff Athletic Club East.

Another place where I did some endurance runs was Buffalo park.  Buffalo park is located just outside town at an altitude of about 7300ft (2225 meters).  The park has nice paths, and beautiful sights. But there are also some negative points about the place. It’s for example always windy up there, the circuit is just 2 miles and there is a pretty hard climb at the end of the circuit. But things like the wind and that hill make you so much stronger, so maybe they can be seen as an advantage. 

Fort Tuthill trail was also a nice trail. You can park at WalMart, where the trail begins. The path isn’t that good in the first mile, but once you’re in the woods, it’s a pleasure to run. I could go on for hours with telling about other trails and roads in Flagstaff like Lake Mary Road, but there are a lot of other things to talk about like where to do your track sessions and how are the locals…

In Flagstaff you have a lot of options to go to for your track sessions. One of those places is the Sinagua Middle School, located at East Butler Avenue. This is a good track where everybody can come to do a workout. The only problem can again be the wind, but this a problem you will always have in Flagstaff. Another option to do your track session is The Lumberjack Stadium of the Northern Arizona University. This is a brand new track with a big stand combined with a huge sports complex next to it. The only problem here is getting in… When you’re not an elite athlete, but you still want to do your training on the NAU track, you can take the south gate, which is normally always opened, because you won’t get in through the main entrance.

 

Of course there are other tracks in Flagstaff, but when you want to live high and train low, you can go to Sedona. Sedona is a little cowboy city at an altitude of 4,326ft (1319 meters).  Here you have the Sedona Red Rock High School. This school has a pretty good track, and is a perfect place to do your most heavy workouts. The weather is good here most of the time, and there’s far less wind than in Flagstaff. To get in Sedona, you will have to be on the way for a little hour.  During that hour you can admire the beauty of nature with the slide rocks and the Oak Creek canyon.

If the weather is very bad, you can do your session in the Skydome, a huge indoor training complex with a capacity of 10000 people. But don’t be too sure about doing your training there because the complex is also used for other sports.

The locals are very kind in Flagstaff. They are really athletics minded, they start taking to you about running, they would do everything for you if they hear you’re an athlete and they even encourage you while you’re doing an endurance run. It’s a sort of runners’ heaven, the only problem can be that there aren’t a lot of possibilities to eat healthy. You can find some stuff in supermarkets, but if you had a heavy day and you don’t want to make a meal by yourself, it will be hard to find a healthy restaurant.

A place to go on a recovery day or a day with one workout is definitely the Grand Canyon (1 hr 30 mins from Flag).  It isn’t that far and it’s really amazing - something that you must have seen when you’ve been in Flagstaff. Another possibility to go to is Las Vegas, but then you have to stay there for at least one night because the trip will take 3 hr 30 mins each way.   But it is a nice break in between the heavy work.

So Flagstaff is an awesome place to go to for a training camp. Great people, great trails, great facilities and it’s cheaper than St. Moritz where I’ve been two times before.  There’s also a great atmosphere that makes you feel like you can handle anyone.

Thanks to Vinnie for taking the time away from his training and school work to write this piece for us.  To qualify for the European Championships he’ll need to run 14:25.00.  His first attempt will be on the nineteenth of May, and we wish him every success.