Malshree Dhun | Newar Traditional Music of Nepal by Raphi Shrestha

Experience the timeless sound of Malashree Dhun, the traditional Nepali melody that celebrates the arrival of Dashain, Nepal’s biggest festival. 🌸✨ 

 Rooted in the rich cultural heritage of the Newar community, this raga-based composition is often referred to as the national song of Nepal. Traditionally played with sitar, tabla, taa, dhimay, and flute, Malashree Dhun brings joy, prosperity, and festive spirit to families across the country. 🎶 

Let the music of Malashree Dhun remind us of tradition, unity, and celebration. 

👉 Don’t forget to like, share, and subscribe for more Nepali cultural and traditional music. 

•  Audio Credit: Music Satah Recording Studio (Sabin Maharjan) (@musicsatah) 
• Video Credit: Nexit Film Production (Sumit Maharjan) 
• Photo Credit: Maharzan's Photography (Ridish Maharjan) 
• Tabla: Prabesh Maharjan 
• Mua: Phulmaya Tamang 
• Special Thanks: Guru Dhan Bahadur Gurung

Jasmin Paris: first woman to finish the Barkley Marathons

Jasmin Paris, a mother who expressed milk for her baby during a 268-mile brutal race along the Pennine Way breaking the course record by more than 12 hours in 2019, has now completed the notorious Barkley Marathons which is probably the "greatest ultramarathon achievement of all time" (David Miller, BBC). 

Jasmin, 40 years old from Midlothian, Scotland, has two kids and works as a vet and research scientist in Edinburgh. In her third attempt this year, she has made history by becoming the first woman to finish one of the world's hardest ultramarathons. 

She first competed in the Barkley Marathons in 2022, where she finished three loops. Then, in 2023, she completed a fourth loop but was outside the time limit.

This year, she completed the race with just 99 seconds to spare of the 60-hour cut off. So far, only 20 people have ever made it to the end of the race within the allotted 60 hours since it was extended from 55 to 100 miles in 1989.

This  physically and mentally challenging race is part-ultra-run, part orienteering and part obstacle race, created by Gary “Lazarus Lake” Cantrell and Karl Henn, 

inspired by the escape of James Earl Ray, the assassin of Martin Luther King Jr., who ran about 12 miles in 54½ hours from a nearby prison in 1977.

The course, at Frozen Head State Park in Tennessee, changes every year, covering 100 miles involving 60,000ft of climb and descent - about twice the height of  the Mount Everest. The course is roughly five loops of 20 miles, unmarked and competitors must memorise the route beforehand and there are no aid stations on the course, except water at two places.

Only 35 participants allowed each year and prospective runners must write a "Why I should be allowed to run in the Barkley" essay along with a $1.60 (£1.27) entrance fee and if successful get a letter of condolence.

Racers are also required to bring an additional "fee", which in the past has included things such as a white shirt, socks, or a car registration plate, as a donation for being a non-finisher.

Competitors must find between nine and 14 books along the course (the exact number varies each year) before removing the page corresponding to their race number from each book as proof of completion.

While Jasmine made history by becoming the first woman to complete what is said to be one of the toughest ultra marathons in the world, this year's winner was Canada-based Ukrainian Ihor Varys (clocked 58:44:59).

___________________________________________

Jasmin grew up in the Peak District, exploring mountains from an early age. 

She is 40 years old mum with 2 kids, a veterinary doctor and working for a PhD. 

She says that she doesn't train as hard as many people think. 

She is used to being flexible about what she does, which is partly why having a coach wouldn’t work for her and she doesn't have a set training plan. 📈

She run in the early morning. 😴

On weekdays, 60-90 minutes each day; sometimes she cycle to work; and swim a few times a week too. At weekends, a couple of longer runs (three to four hours), or mountain days with her husband, and do a weekly hill-rep session.

She says that she needs to do a bit more stretching. She had ITB problem in the past. She goes for a monthly sports massage.

Her best tip for a runner wanting to start preparation for a hilly ultra is to hike in the mountains. 

On an easy, long run, she takes packable food – eg dried fruit/nuts, cereal bars, flapjack, salted nuts, a sandwich, and buttered hot cross buns. In short races, gels or sweets, but for longer runs she goes for something more substantial – baked beans, rice puddings, and snack-sized pots of fruit salad work well.

She always liked fruit and veg and cook from scratch most evenings. So she hasn't adjusted her diet for running. She likes her treats and the occasional glass of wine.

The landscape is a huge part of why she runs and surroundings make her happy, and she runs well if she is enjoying herself.

By the way, she has no television 📺.

(source: Runner's World 24/03/2024) 

Eden Valley Ultra 50k

Running is just like life. You can't give up!

"Running is the ultimate metaphor for life. The more we run, the more we feel like the lessons we learn in running are lessons for life."

Eden Valley Ultra (Sept 11th, 2021), a scenic 50km ultra marathon set in the beautiful Kent countryside starting from Wilderness Farm (a single loop starting and finishing in Hever, Kent).

The route was on mixture of dirt tracks, woodland footpaths and country lanes. The course was predominately off road on public footpaths and wasn't particularly technical. Most of the course was undulating but with very few prolonged climbs, (Elevation 946m) making the course tough but very runnable.

After a relatively flat start to the first checkpoint at 10.6km, the following leg to CP2 at 26.5km was where elevation was found. 

I started feeling the fatigue after all that climbs and a bit of the heat (even though we had an overall cloudy day with a bit of sunshine here and thete with average temperature of 17 degree), and mostly due to not running /training properly for a such race.

Leaving Ide Hill, there was a faster section, with plenty of descent and a series of country lanes and flat sections which helped but I knew it would be a challenge after 30km as I felt under-prepared for such a race. Nevertheless, I was the 50th finisher out of 132 runners,  finishing in 5 hours 53 minutes. 

Thankfully, the final stretch of the race via Penshurst Place, had no major challenges 😀. The route was very well marked and the race was very well orgainsed with three aid stations/checkpoints for refuelling and we were required to record a time at each checkpoint using our timing wristband. The third checkpoint was in 40km.

Thanks to Runaway Racing for organising such a great race and thanks to all the wonderful volunteers for looking after us all day.

(I cannot forget running through a field where was this strong yucky smell of cow dung and all the bugs were crash landing on my head/neck. I just wanted to hold my breath and escape that field quickly but I was just so tired and couldn't run any faster! 😂)

Dartmoor Wild Camping & Swimming 🏕️ 🏊️

Day 1: Bellever Forest and Foggintor Quarry

Whatever is going on around the world, life is just pretty amazing! Yes, that's true! We just need to look deep into nature to understand everything better. There is nothing more exciting than exploring a spectacular natural environment and Dartmoor is definitely a magical place to visit.

We left home early Friday morning for our long drive to Dartmoor (200miles) and went for a first long walk in the Bellever area and around Foggintor Quarry to see the abandoned pits and ruins, set within beautiful rural Dartmoor countryside where we stayed overnight as well.

Foggintor Quarry provided the stone for famous landmarks such as Nelson’s Column. It operated from the early 1800s until being decommissioned in 1938. The scarred pit has transformed into a lake with the surrounding landscape betraying clues to its former life.

We absolutely enjoyed wild swimming in this small lake. It’s deep in parts but very shallow in others, with large rocks just below the surface. It isn’t ideal for anything too enthusiastic but it’s great for the sheer atmosphere and offers a different perspective on the imposing faces of the quarry.

It’s an incredibly scenic spot to pitch up a tent, and we were also very lucky with the weather to witness a pretty fantastic sunset and sunrise. After we had a great time exploring and swimming, we settled in to have our dinner and tea under a clear sky (witnessed a shooting star too) and a good night's sleep thinking about a next-day adventure.

Please note, great care must be taken when exploring the site with no official paths and steep drops around many of its edges too. It is worth noting here that the Dartmoor wild camping map does not allow for wild camping within the bounds of the quarry.

Day 2: Lydford Gorge/Brat Tor

Saturday morning, we woke up before the sunrise, had our early breakfast and went for a short stroll around King's Tor. Then, we packed up our tents/backpacks to go for a walk in Lydford area which lies on the edge of Dartmoor National Park.

On the way to Lydford Gorge, we passed through Lydford Castle, a medieval courtroom and prison. The River Lyd flows through a narrow steep-sided gorge which is 1.5 miles long. One of the main features of the gorge is the 100-foot high White Lady Waterfall running down the gorge’s face like a skein of silk.

There is plenty of outdoor fun and adventure for all at Lydford Gorge but do need to be careful walking through narrow paths with high drops above fast-flowing water, steep slopes, and long flights of rugged steps and uneven surfaces which can be slippery even when dry.

As we started our walk from the Dartmoor Inn pub, we managed to come back in time for our lunch as planned. It was really nice to sit out in the sun and enjoy the good food. Then we headed towards Brat Tor looking for a wild camping spot. After some hard time looking around, we managed to find a dry flat area up in the hill but just below the Tor and very close to the stream, just perfect to pitch our tents that late afternoon.

We had our Tea/Cakes and jumped into a little natural pool that we found, perfect for wild swimming. Water was so cold, it soothed our soul and invigorated our senses. Later, we had our dinner, enjoyed our hot tea while watching the sunset, and had a good night's sleep under a starry sky.

Sunday, we again woke up early. It was still dark but we could see ponies running around as we crawled out of our sleeping bag. But within a few minutes the suns first warm rays lit up the landscape and it just looked beautiful under a clear blue sky. We had our tea/boiled eggs, packed up our tents/backpacks and walked back to the car park. On our way back home, we went to see the beautiful Meldon reservoir in the north west section of Dartmoor National Park.

I spent considerable time planning/organising this trip/routes etc and it was a fantastic experience to wild camp with friends (Sushil, Sulav and Ajay) in this huge national park. Everyone had almost 16kg of backpack carrying a tent, sleeping bag, single burner camping stove and cartridge, 48hrs worth of food/water and spare clothing and other essentials. Thanks to Ajaya for driving us in his big car and thanks to Sushil for managing all our expenses (हिसाबकिताब). Overall a very successful weekend – a tiring but memorable trip.

Please note: you can wild camp only one or two nights max in Dartmoor. While wild camping, we must also make sure not to spoil our beautiful landscape by lighting fires or leaving waste behind. If you worry about carrying rubbish and toilet, there are always formal campsites you could book and stay and still enjoy Dartmoor's peace and tranquillity.

You can backpack camp on some parts of Dartmoor. This is by carrying your own equipment as part of your walk and staying one or two nights max. You can only do this in certain areas, check the (https://www.dartmoor.gov.uk/.../outdoor-activities/camping) camping map to find out where.

The wild camping code:

* Leave no trace

* Don’t light any fires!

* Arrive late and leave early

* Stay just the one night – and then move on

* Keep group numbers small

* Source clean water

* Find a remote spot – but tell someone where you’re going

* Ensure you’ve got the correct equipment

100KM challenge 🚶‍♀️🚶‍♂️

To help buy essential medical equipment for remote hospitals in Nepal, we decided to take on 100km walking challenge on our 16th Wedding Anniversary.

We started walking at 5:30am on Saturday 3rd July from Lake Fark County Park, Hayes, and 37hrs later, we crossed the finish line at Reading Station. To give this further perspective, there were only two of us started out on the challenge without any extra support as you would expect in an organised event, and with some determination, both of us did manage to finish this epic challenge.

The initial plan was to finish at Oxford but we finished at Reading instead for a bit of convenience of traveling back home. So I decided to change the route from Nettlebed. After walking 58kms that took us more than 15 hours, we arrived at Nettlebed just after 9pm. We decided to take a break as we were super tired. Sunday early morning, we had a quick breakfast and followed the Thames Path to finish at Reading Station.

We have never walked so long before and it was very tough physically and mentally. It has been said that the only training for long-distance walking is long-distance walking and we only had a few weeks of training but that's life! We never have enough time😀.

As best as we could, we tried to learn how fast/slow we could walk, how to tackle hills, manage fuelling and hydration, learn when to take a break and rest, and build up mileage. It helped us to be realistic with our plan and what we can achieve rather than just trying to finish within a fast time and struggle. It definitely required planning route/pace/navigation, preparing, and get ready for the walk in any weather. To pack as light as possible wasn't an option for us! We had to carry everything we needed from enough water to a first-aid kit and everything else.

With your contribution, we were able to buy two Oxygen Concentrator machines for Aruchanaute Primary Health Care Center in Aarughat Rural Municipality. We also helped to buy a Concentrator for Gorkha District Hospital in Gorkha Municipality and ECG machine for Baghauda Hospital in Madi, Chitwan. 

Your support has been overwhelming and without a doubt, your donations and support motivated and inspired us to complete this challenge successfully.

Thanks to Ashmina (Mathura dai) bhauju and Sumina didi for joining us for the last 6 hours walk and for keeping us busy/distracted from our pain and the struggle with all the good conversations and the company. 

Thank you very much Bharat venjau for picking us up from Reading Station. We were back in Hayes just after 9pm and able to celebrate our memorable Wedding Anniversary with a family. Thank you Chandra venaju for organising the dinner for all of us.

I cannot stress enough how much planning, preparation, and effort you have to put into an endurance challenge like this but certainly, it can be done. 

For Raphi, it was probably the hardest thing she has ever done. Was it the worst or the best ever challenge - that's for her to comment (honestly), but it is not something I can just recommend to do to everyone.

However difficult you think walking 100km would be, it was definitely harder. But pain is temporary, while the joy of completing a challenge will last forever! I certainly would like to take on 100 miles challenge next!

If you’ve got any spare change and would like to recognise our achievement and encourage us to go far and beyond, our *fundraising page is still open. All the rest of donations we have and will raise, we would like to pledge to a non-profit sharing organisation, **National Innovation Centre which is actively working on different projects to meet current and future needs with technology and developing the culture of research, technology, and innovation in Nepal.

Thank you.

*https://www.justgiving.com/crowdfunding/oxygenforgorkha

**https://nicnepal.org/ (https://www.facebook.com/mahabir.pun)

Box Hill evening Hike 🌜️🚶‍♂️🚶‍♀️🦉

16th October, we made a plan for an evening hike with only 6 friends. As we finished work Friday evening, we packed our backpack and left home in time. As nobody else had a night walking experience, I thought it would be wise to walk in a familiar 10 miles route around Box Hill. Luckily, the weather was also absolutely fine that evening.

The highlight of the walk was  (Nepali: गुन्द्रुक is a fermented leafy green vegetable and a popular food in Nepal), rice (Nepali: भात)  and some Achhar (Nepali: अचार pickles). We had our dinner halfway in our route and tea a little further on the way back home. Thanks Sulav ji for the food. 

An evening to remember! 

एक सुके मन 💓

विजयादशमी २०७७ (२०२०) को सुखद उपलक्ष्यमा सम्पूर्ण नेपाली दाजुभाई तथा दिदीबहिनीहरुलाई हार्दिक मंगलमय शुभकामना ब्यक्त गर्दछु | यो कबितामा, यौटा सानो केटोले दशैको बेलामा दक्षिणा नपाउदाको दुख र दशैको महत्व के कति बुझ्यो, बुझेन, मनको कुरो समेट्न कोसिस गरिएको छ।  

यस्पाली त खोइ आयेन? 

तर जब आउथ्यो दशै, पिर पर्थ्यो

निधार भरी अटाइ नअटाइ टीका लगाइ दिन्थे 

भुइमा लम्पसार परेर

खुट्टामा ढोग्न लगाउथे

बाजे, बजै, बा आमा, काका काकी, दिदिबहिनी  

एक पछि अर्को, सबैले आशिर्वाद दिन्थे!

सबैले धेरै पढीलेखेर, ठूलो मान्छे भइस भन्थे

सुन्दा सुन्दा, हैन नपढने मान्छे त सधै सानै हुन्छ कि क्या हो?  झै लाग्थ्यो।

सबैले ज्ञानी भइस भन्थे

हैन म साच्चैको बदमाश पो छु कि क्या हो? झै लाग्थ्यो।

भनेको मान्ने भइस भन्थे....

त्यसैले होला अहिले चै म श्रीमतीले भनेको जे... पनि मान्ने भाको छु।

तर दशैमा सबैभन्दा महत्वपुर्ण कुरो 

सबैले भुसुक्कै बिर्सन्थे!!!

छोरोलाइ दशैको दक्षिणा खोइ? 

दशैमा छोरोको आम्दानी खोइ? 

त्यो दिन त दिदी बहिनीहरुको

चालामाला बेग्लै हुन्थ्यो

फुर्सद नै कहाँ पाउथे?

मान्छे हो कि रास्ट्र बैक हो

छुट्याउनै गार्हो हुन्थ्यो

छापेको छापै गर्थे

खल्ती मै छापाखाना राखेछन कि क्या हो झै लाग्थ्यो।

सकि नसकी

हातैमा नअटने कडा, नया बास्ना आउने नोटहरु गन्थे

सबैको ढोगाइ खादा खादा

कहिले काहीँ लक्षमी माताको हातबाट झै पैसा खसाल्थे

हामीलाइ भने त गैडा हाती

दुइ तीन बर्ष अघि सौराहामा देख्या मात्रै याद हुन्थ्यो।

कसैले एक सुको दिदा

हामीलाइ गिज्याये झै भान हुन्थ्यो

वरिपरि बस्ने दिदिबहिनीहरु 

कतै हासेको पो छन कि कुन्नि भन्ने लाग्थ्यो।

रुपैयाको के कुरा गर्नु?

कहाँ, कस्ले कुन घरमा कत्ती पैसा दिन्छ, दिन्न?

हिसाबमा फेल हुने छोरोलाई नी सबै याद हुन्थ्यो।

दिदिबहिनीको खुतुर्केमा अटाइ नअटाइ हुन्थ्यो

हाम्रो खुत्रुकेमा एक मोहोर खसाल्दा

त्यहाँ एक्लै बसी राखेको टुहुरो एक सुको झसङ्गै हुन्थ्यो

" तेरिमा मोहोर! अलि बिस्तारै झर्न सक्दैन!" 

भनेर झर्किन्थ्यो, बिचरो एक सुको। 

हाम्रो दुख कस्ले बुझुन?

आस्वासन कसैले दिदैन थियो

मामाघरमा दुई चार रुपैयाँ पाउँदा चाहिँ

स्कुलको वाद बिबाद प्रतियोगितामा

सान्त्वना पुरुस्कार जितेर घर आये झै लाग्दथ्यो

जितेको हो कि हारेको हो? 

बुझ्न एक छिन गार्हो पर्थ्यो

हास्ने हो कि रुने हो 

अड्कल नै हुन्न थियो।

बल्लबल्ल अलिकति भाको त्यो कमाइ पनि

घरमा दिदिबहिनीलाइ टीका लगाइ 

जबर्जस्ती दक्षिणा दिनु पर्दा

हाम्रो खुशी एकदमै छोटो हुन्थ्यो।

घाटा त खानु नै थियो

अझै दुई खुट्टामा रामरी ढोग्नै पर्थ्यो।

अरु के गर्नु?

एक गिलास दहि खायेर 

भगवानलाइ आकाश तिर हेरेर  

मनमनै, ठूलो स्वरले तर बिनम्र भयेर 

सबै छोरोले दुख पोख्थ्यो।

हे दुर्गा माता!

बाले दुख गरि यो घरको जग बसाको

आमाले हावाहुरीबाट यो घर सम्हालेको

दिदी बहिनी पनि आमा सरि 

माया गर्ने मुटु भरी, सबै सधै सग्गालेको

तर यस्तो किन अत्याचार!

हामीलाई नी छोरी भयेर किन तिमीले नजन्माको?

माताले हास्दै भन्नू भाको

" हे बालक! 

हाम्रो समाज, सस्कृती, धर्म, आस्था र प्रथालाई 

तिमीले नै हो जोगाउने!

यो दशै तिमीलाइ सबैको माया बटुल्न बनाको

अनि

दिदिबहिनीहरुको सम्मान गर्न पनि सिकाको!"

हो दुर्गा भवानी! 

घर छोडी हिडेको धेरै भो

यस्पालीको दशै त झन यस्तै भो

कोरोनाको सम्हार कहिले गर्नु हुने हो?

अर्को पालीको दशैमा चै जन्मघर जाउला

नया सर्ट पाइट सिलायेरै लगाम्ला

चङ्गा उडाम्ला

सेल रोटी काक्रोको अचार सङ्ग खाम्ला

लङ्गरगुर्जा, च च हुईई सरर... पिङ्ग पनि खेलम्ला

आफू हुर्के खेलेको आँगन

हिडेको बाटो

बसेको चौतारी फेरि एक पल्ट पुगम्ला 

बाजे, बजैलाई सम्झिम्ला

मामाले कत्ती पैसा दिनु हुन्छ, हेरुम्ला।

बा, आमा, दिदीबहिनी सबैलाइ नढोगेको धेरै भो

सबैको आशीर्वाद निधार भरी थापुम्ला।

दशैमा पाएको यहि असली दक्षिणाले 

यो एक सुके मनको खुत्रुके भरेर  

यो जीवन कथा सजौला। 

 

धन्यवाद ।

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युट्युब भिडियो: दशै झल्काउने केही राम्रो फोटोहरु ईन्टरनेटबाट लिइयेको छ। यो कुनै कमर्सियल भिडियो हैन र मात्र दशैको रमाइलो क्षणहरु शेयर गर्ने सानो कोसिस हो र आशा छ यस कबिताको भावना यहाँहरुलाइ मन पर्ने छ। धन्यवाद।