This week's runs - 26th & 27th April

I'm so chuffed that we were able to run off road at 8pm on Monday! It was getting a little dimpsey at the end, but we got out of the woods before it got properly dark.

Well done to the Beginners - all are looking comfortable running - Linda even said that she's finding it easier to run a little faster now! And well done to Lucie for getting over her river running fear earlier on Tuesday evening.

It was Zoe's last run before emigrating to Scotland - hope she finds a good running group north of the border.

Mon 7pm 5.18km in 36:12 418 calories

Mon 8pm 5.00km in 38:18 366 calories

Tue 7pm 5.00km in 44:58 293 calories

Tue 8pm 4.54km in 38:02 305 calories

Beginners next week are doing a 34 minute session with 4 walk breaks at 6 mins, 13 mins, 20 mins and 27 mins.

Races to enter

Pauline is doing the Royal Victoria CountryPark 10K on Sunday 16^th May – I'm sure she'd appreciate some company, so if you are tempted to join her, register & then let me know & I will pass on the message.http://www.southamptonrc.hampshire.org.uk/rvcp10k.html

 

The British 10K London Run is on Sunday 11^th July 2010.  Jess has information about charity places still being available for this from the Working Families charity – they'd like you to raise £250 for a place.  Contact them via their website:http://www.workingfamilies.org.uk/index.php?option=com_content&view=article&id=420&Itemid=1 and the race's website is:

 http://www.thebritish10klondon.co.uk/Frameset/British10K2010.htm

 

And Race for Life's 5K events are on Sunday 13^th June in Winchester and Sunday 11^thJuly in Southampton.  Both are showing having places still on the website – but I'd register soon.

www.raceforlife.org

Photo was taken in Bournemouth last Friday - 2 runners just about visible!

Regards,

Gin

Sent from my iPhone

This week's runs - 19th & 20th April

I was impressed with the Monday 7pm group's tackling a hilly, longish, off road loop in the woods this week - esp as I had the easy job of cycling alongside. Loves the comment of the evening from Angela with the 8pm group - apparently, it's good for her running cred to be accompanied by a cyclist as it implies that she's too speedy to be run with. And she's so right - there's no way I could have kept up with any of you running on Monday!

Calorie estimates are based on me if I had been running. The estimates make no allowance for off road, so are probably under the "real" values.

Monday 7pm 6.9km in 45:15, 555 calories

Monday 8pm 5.23km in 39:19, 346 calories (Eastleigh, mostly road)

Tuesday 7pm 5.0km in 42mins, 328 calories (off road, up the river)

Tuesday 8pm 4.5km in 36mins, over 260 calories

Beginners next week - 38 minute session (our longest) and will comprise 4mins jog/1min walk up to the walk at 15mins. After that, it's 5mins of jogging with 1min walking.

Tip for the week - Sunscreen

Sunscreen - it's a good idea! Use on face & exposed bits when running outside, esp if during mid-morning to mid afternoon. A cap and shades also help to make sunny running more pleasant.

I'm looking a little pink following yesterday's run, so it's a timely reminder.

This week's runs - 12th and 13th April

It's so much easier to get motivated to run when it's light and sunny! Even the 8pm-ers have been able to at least set out along the more pleasant river route than along the dull, busy anti social main road. Please do add on distance if you looped back more than me.

Mon 7pm 5.74km in 38:42, 470 calories

Mon 8pm 5.18km in 43:13, 329 calories

Tue 7pm 5.00km in 44:07, 289 calories

Tue 8pm 4.00km in 34:56, 261 calories

Beginners next week are into week 4 - 3 mins of running with 1 minute walk breaks until reaching 13 minutes, then running 4 mins with 1 minute walk breaks up to 36 minutes.

Alternative parking

There are times when parking at the Hub is tricky - especially in summer when there are kids events. If you can't get a space, I suggest parking on Church Road close to where the footpath from the river emerges. Using that path it's only a couple of minutes walk to the Hub. I am happy to drive you back to your car at the end of the 8pm session when it's dark.  Link gives the spot!  Just after the Anglers Pub & the path is by Mellor House on the left. 

http://www.multimap.com/s/PKyJsBMs

Regards,

Gin

Tip for the week - drinking little and often

"Drinking" sounds so much more entertaining than "hydration"!
Another of my bad habits is not drinking very much liquid (expresso
addict) during the day and then running badly in the evening. Even on
a cold day, you lose a lot of water when running. Good hydration often
helps to make a good run.
If you down a pint or 2 of water just before running, you may feel
uncomfortable during the run. A better solution is to keep sipping
liquid over the 4 hours or so before. Then maybe a smallish glass
about half an hour before and a biggish glass as soon as you finish.
For most runs of less than 1 hour you shouldn't need water en route -
but many runners do drink on shorter runs as it can help to give a
mini boost when required.
For longer runs, there are hydration packs that can be carried in a
bum bag or backpack. Less expensive are oval ring shaped bottles that
can be carried easily.

Gin

This week's runs - 5th and 6th April

Summertime (kind of!). The Re-Running group went up into the woods - great to leave the pavements!

Monday 7pm - no runners so I checked out the river route - still too muddy.

Monday 8pm Improvers 5km in 40:34 277cals

Tuesday 7pm Re-Runners 4.6km in 38:23 295cals

Tuesday 8pm Beginners 3.4km in 30:02 224cals

Beginners Schedule for Tuesday is warm up, run 2 mins, walk 1 min & repeat to 12 mins. Then it's run 3 mins, walk 1 min, repeated to 35 mins, cool down and stretching.

Off road reccie

Ummm we may be running on road tomorrow - as you can see, it's a
little muddy along the river!

Tip for the week - Music

I find it almost impossible to run without a conversation or music. Many beginners are surprised how much difference listening to music as they run makes to their performance - it can speed you up and makes it easier to keep on going on a long run.

• I find the standard ipod type earphones jiggle out of my ears! If you find this too, look for earphones with a piece that loops over the back of your ears - or with a band over your head.
• Keep the volume low enough so that you can also hear traffic & other happenings around you.
• Do consider switching it off for a bit if you are running where you are a little more vulnerable - crossing a major road or a badly lit side alley.
• Many races now ban MP3s - normally citing health & safety (not being able to hear marshals). And many runners ignore this. My dodgy compromise is to ensure that I can switch it off easily - for example if someone is talking to me - and keeping the volume down.
• Choose your music carefully! If your taste is for fast techno, you might want to consider listening to something with a slower bpm to avoid burning out after 100m. Avoid tracks that change speed - Fatboy Slim's Rockefeller Skank is a prime example!
• Cadence is an iphone app that finds music on your iphone with a specific BPM. There's a desktop version too that I'm tempted to try.
• Some of my favourites: FooFighters (Pretender is perfect for an extra boost of energy), Dolly Parton's 9-5 is a classic steady pace track, Jesus & Mary Chain's April Skies, Muse's Supermassive Black Hole. And yours are??

This week's runs - and Beginners

Yes, we are running on Bank Holiday Monday - and the 7pm groups will probably go off road - I love BST!

This week's runs - remember to adjust by around 100m for every loopback that you do that I didn't. And the calorie estimate is based on my age/weight/effort.

Advanced: Mon 7pm Cancelled due to Eastleigh 10K recovery and a work clash

Improvers: Mon 8pm 5.13km in 40:03mins 353 calories

Re-Runners: Tue 7pm 4.26km in 34:51mins 280 calories

Beginners: Tue 8pm 3.46km in 30:00mins 235 calories

On Tuesday, the Beginners will be

Warming Up

1st 10 minutes: Running gently for 1 minute and taking 1 minute walking breaks

Next 20 minutes: Running gently for 2 minutes and taking 1 minute walking breaks

Cooling Down, Stretching