No running tonight

Sorry all - but I am erring on the side of caution and cancelling tonight's run.
The weather forecast is right on the edge - what concerns me is that there may be more snow later & the temperature outside is dropping to freezing early evening.

Hoping for all to be back to normal by Monday!

Eeks - late with last week's runs

Sorry to post so late - I'm blaming my advanced years for my failing memory.

Highlight was 4 former beginners completing their first 5Ks - fabulous achievement! We did some speedwork on Monday 7pm and Tuesday 7pm sessions.

Mon 7pm 5.85km in 36:55 481 calories

Mon 8pm 5.00km in 38:01 373 calories

Tue 7pm 5.78km in 39:09 467 calories

Tue 8pm 5.06km in 45:35 274 calories

Don't forget that there are no more Tuesday 8pm sessions as the beginners have now graduated to improvers!

Gin

Staying warm on the run

Now the weather’s getting colder, it’s a good time to think about winter running kit. It’s important not to get cold - but as we run, we literally warm up, so it’s a challenge to get the outfit perfect! Trying different combinations of clothing is the best way to find out what works for you – but here are some things that I’ve found useful.

Ears and Fingers

Lightweight gloves are ideal as you can stuff them in a pocket if you get too warm. Likewise, lightweight beanie hats are good headwear.

If you find that the tips of your ears suffer, but that your head overheats, try a head band or buff instead – or even ear muffs!

Cold Air

If the cold air is uncomfortable when you breathe in, try wearing a buff as a shield for your nose and mouth. It will warm the air slightly.

And do wear lip balm or Vaseline to keep your lips chaff free.

Feet

I've never suffered from cold feet when running. If you do, there are thermal running socks that might be worth trying. If it's pouring, I sometimes wear waterproof socks (Sealskinz) - but only for gentle shorter runs as they are quite bulky - but these are a must-have for my winter cycling!

Layer

The problem with wearing a thick warm top by itself is that once you’ve warmed up, if you find you are overheating, you can’t take it off! If you are wearing several thinner layers, you can remove the outer ones on the run, tie them around your waist and stay comfortable.

Warm air is trapped between the layers too – making them more effective than a single thick top. It’s OK to stop whilst taking off layers – much less embarrassing than tripping over because your vision was impaired by a jumper being removed!

Base Layer

For the base layer (closest to your skin), opt for something snug fitting to avoid chafing and breathable. I love merino wool base layers – but these can be pricey. A base layer can be as simple as a wickable t-shirt. Remembering to tuck this layer into my running tights helps to keep the cold air out - and to keep my hips warmer.

Mid Layer

Again, go for breathable. A thin fleece can be perfect for this layer and I would choose something with sleeves because this is the layer you are likely to remove whilst running - and it's easier to tie sleeves around your waist securely. Why remove this layer? Well, your jacket's likely to be the reflective, brightest layer - so it makes sense to remove the mid instead.

Jackets

A very lightweight windproof jacket that’s breathable and has vents makes a great outer shell, keeping draughts out. It doesn’t have to have sleeves. Windproofs are usually showerproof, but are not really up to proper rain.

If you have a lightweight waterproof breathable jacket, give it a go as your winter top layer - especially when it's raining.

Bottom half

Cold legs don’t seem to be a common problem – but on very cold days, I appreciate my thermal running tights with their cosy brushed backing. If you are getting too cold, try a pair of thermal longjohns under your leggings/running tights – I’m planning to experiment with some thermal undershorts to stop my bum from freezing soon!

Be seen!

In winter, we’re often running in the dark. Do look for clothes with reflective bits – and wear a bright reflective vest or strip. If you are de-layering as you run, try to ensure that you stay bright – if your jacket is reflective, remove a mid layer, then put your jacket back on.

Afterwards

I like to keep a warm spare top ready in my car for use immediately after winter runs. After you’ve cooled down, you might even want to put an extra top on before stretching if you are still outside.

Any more tips on staying warm on the run? Do share!

This week's runs - 15th & 16th November

Well done to Claire G - the 7th beginner to graduate through 30 minutes of running non stop! We'll be attempting a 5K on Tuesday evening which will be the final Tuesday 8pm session. Don't worry though - I will ensure that you'll be OK with the Improver groups - whether that's 8pm Monday or 7pm Tuesday. We've been doing longer runs recently, but will be taking the distance down as required, tailoring the session so that nobody is over-pushed (is that a word?).

Claire D braved the mud at parkrun today. Apparently, there is a possibility of the event being moved to a more free draining location nearby which might reduce time needed to clean trainers afterwards!

Monday 7pm 6.48km in 41:56 532 calories

Monday 8pm Didn't happen! I was all alone so opted for an earlier shower.

Tuesday 7pm 6.48km in 41:01 531 calories

Tuesday 8pm 4.5km in 40:44 241 calories

The next beginners programme will commence some time in January - haven't decided yet when.

Contingency for icy weather

I'm really hoping that we don't lose as many session this winter as we did last year due to ice. I hate cancelling runs, but if roads are too slippery for me to deem it safe, I will be erring on the side of caution and cancelling.

So, how to ensure that nobody turns up at The Hub ready to run & is disappointed?

1. If I cancel, I will put a note up on the blog (here!) by noon that day. So that's noon Monday for Monday runs and noon Tuesday for Tuesday runs. No note = running as usual.

2. I will also Tweet (where I am RunnyBun) and Facebook - but the Facebook will appear as my status, not on the Eastleigh WRN page.

3. I am also happy to email you if that's easier. Just let me know what email to use for this. Do bear in mind that you will then get a note every single time I cancel a session and it'll be short as I'lll be typing from my mobile!

4. Apologies, but I won't be SMS-ing to a group every time. However, I'm always happy to reply to your text if you want to double check.

And finally, this is only required when it's freezing and slippery! Here's hoping for a warm and barmy winter......

This week's runs - 8th and 9th November

Many congratulations to the 6 fabulous beginners who are beginners no more! They completed 30 minutes of continuous running - a great achievement and I'm extremely impressed. We're keeping the Tuesday 8pm slot going for a couple of weeks though to get to 5km before graduating to one of the Improvers' sessions. Don't panic if you missed the 30 minute session - we'll take things gently!

To mark their graduation, I'm proposing that as many of us as possible (all groups!) aim to make it to parkrun on Saturday 11th December. This is a weekly, free 5km event at 9am at Lakeside. You'll be finished in time to continue Christmas shopping.

Anyway, this week's runs:

Monday 7pm 6.56km in 42:12 540 calories

Monday 8pm 6.50km in 41:45 533 calories

Tuesday 7pm 6.56km in 44:36 543 calories

Tuesday 8pm 3.6km in 30:38 211 calories

Next week, the former beginners will be doing a 4.5km flat route.

A bit more about....loving your trainers

Some tips garnered from my recent physio visits and combined with wisdom from you guys and other places - these should help to give your trainers a longer effective life.

1. Do check the tension all the way up each bit of the lacing when putting your trainers on. Your foot needs to held securely in place to benefit from your shoe's support.

2. There's a great tip you can see on this website on a loop lacing lock that helps your shoe to hold your heel securely. Some other ideas here too on lacing to suit your gait and foot.

3. Use a double bow to ensure that your laces don't come undone whilst running (definite trip hazard!).

4. After running, resist the temptation to lever off your trainers without undoing the laces - and don't push off with the other foot. These actions can damage the shoe - especially around the heel.

5. Between runs, let your trainers air. Leave the laces loose & keep in a dry place. If they've got wet, resist the temptation to put them on top of a radiator - stuff them with newspaper instead to speed up drying.

6. I hate cleaning trainers - so I have a pair for the gym that are pristine and another for running outside. My gym shoes are new versions of my outside ones - once the outside ones wear out, I simply switch to the gym ones (already broken in on the treadmill) and buy a new pair of gym shoes.

This week's runs - 1st & 2nd November

Claire D managed to beat her PB at Parkrun on Saturday despite heavy mud - she's bemused as to how it can be her PB, but the watch doesn't lie - 5km in 27:49 - fantastic achievement!

Had my physio appointment & I've had the OK to run next week but all routes will be flat. There's a new stretch I'll be showing you that will help with lower calf/ankle area.

Monday 7pm 6.5km in 46:08 493 calories

Monday 8pm 6.64km in 40:16 429 calories

Tuesday 7pm 6.51km in 38:42 520 calories

Tuesday 8pm 3.50km in 31:02 189 calories

It's a big night for the beginners on Tuesday as they will be running for 30 minutes with no walking breaks.

Only got an hour?

Only got an hour? Here’s a training session that you can squeeze into a lunch break – or any other occasion when time is tight.

It’s based on being able to fit shower & beautification at the end into 15 minutes – if it takes more, trim time from the running bit not from the warm up, cool down or stretch.

Preparation: Pack a bag with your running kit and sort out your lunch so that it’s ready for your return at 1pm. Make sure that you drink plenty during the morning.

• 12:00 Get changed & do knee mobilisation.
• 12:05 Start your warm up. This can include walking back to your desk to drop off your kit bag! Going up & down stairs is good to include if possible.
• 12:10 Run. You have 30 minutes, so this could be a straight easy there ‘n’ back, turning back at 12:25. As time is limited, do use time rather than distance to determine the length of your run.
• 12:40 Cool Down & Stretch. Cool down can include walking back to your desk to pick up your kit bag.
• 12:45 Shower
• 13:00 Scurry back to your desk to enjoy a working sandwich!

If you want to make the run bit intensive, try the following tempo session. Remember that tempo pace is going just a bit faster than's comfortable - working at the border of aerobic/anaerobic.

• 12:10 Easy Run
• 12:20 Tempo pace for 4 minutes
• 12:24 Easy run
• 12:25 Tempo pace for 4 minutes (and turn around if it’s a there & back route)
• 12:29 Easy run
• 12:30 Tempo pace for 4 minutes
• 12:34 Easy Run

Monday's runs

Thought I should blog early as I couldn't give you the results from tonight straight away!

7pm 6.5km in 46:08 493 calories

8pm 6.64km in 40:16 429 calories