Friday, 23 December 2011

Reasons to fit a run in over Christmas

Yes I know that there is so much to fit in at this time of year, but I’d like to push the benefits of going for a run or two over the festive season:

1. It doesn’t have to take long!

a. I reckon you can get a good run slotted into 1 hour. That’s including time to get changed into kit and showered afterwards! I wrote a piece a while back on running in your lunch hour that could help you to plan a great run.

b. Let’s face it, there are time when a bit of fresh air is needed to retain sanity – one hour isn’t much to find.

2. Great way to see more of an area.

a. If you are staying with family, running can help you get to know the area a bit better. I’ve got to know Torquay and Corbridge much better simply by running on my own from the house.  Use an online tool like Google Maps, GB.Mapometer or Map My Run to plot & plan a good route.

b. If it’s your childhood home, running can allow you to see what’s changed over the years.

3. New running buddy opportunities

a. Why not go out with any of your family who are into running? It might be a great way to get to know your brother-in-law a bit better.

b. If there’s a big speed/fitness difference, use the “it’ll be a special Christmas run” line. Agree to go at the speed of whoever is slowest – and if you are the slowest, ask for some tips/advice as you go as it could be a good opportunity to learn some new stuff.

4. Feel better.

a. I guarantee that the festive feasting will be more enjoyable if you’ve exercised before – build up a proper appetite!

b. A bit of space will do you the world of good - head space and body space!

5. Chance to try out any lovely new kit you’ve had for Christmas.

a. New smartphone? Use a quiet sofa moment to get it properly set up then get out to play! Runkeeper and Mapmyfitness are both great apps to get downloading.

b. Use a gentle solo run as a chance to sort out quite how the new headphones are going to work with the new running hat without dislodging the new shades…..

6. Unbeatable opportunity for smugness

Monday, 19 December 2011

Fancy giving ballet a try?

Fancy giving ballet a go? Tory has tracked down a beginners' adult ballet class that starts in 
Winchester on Tuesdays from Jan 10th. "Excellent for postural awareness and core stability" - which will certainly compliment running.  
1 term, 11 weeks, £66. Tory's really keen - so you'll have some company if you decide to give it a go!
More details here.

Sunday, 18 December 2011

Runs on 12th & 13th Dec

I am immensely grateful to Louise - not only did she cover my Monday runs whilst I ate drank & made merry, but she did so in appalling weather - "the wettest we've run in" according to Claire D!  And it was lovely to see you guys plus Sisters from Southampton on a somewhat muddy mince pie run!

Running as per usual next week, cancelled on 26th & 27th Dec, back on 2nd and 3rd Jan.  On the 2nd, runs will start from my house (Hub is shut), but back to completely normal on the 3rd from the Hub.

Mon 7pm  6.58km in 42:50, 389 calories
Mon 8pm 6.00km in 47:30, 339 calories
Tue 7pm 5.64km in 38:34, 468 calories
Sunday's Mince Pie Run 5.58km in 45:16, 397 calories

Sunday, 11 December 2011

Running Report 5th & 6th Dec

On Wednesday, Pat from SRS is leading a track session at Southampton Outdoor Centre - running on a proper athletics track.  Pat is a really experienced running coach and this will be a session that will really help to get your speed up - whatever your current pace.  She's warming up at 6:50pm with the session starting at 7pm.  I can't make this one (I have a date with a mince pie in Winchester that night) - but I'm keen to get to her next one.

And whilst we're on mince pies, do please come along to the annual Mince Pie Run - starts from my house on Sunday 18th at 2:30pm.  It will be a very gentle run, followed by mince pies & mulled wine.  All very welcome - just let me know so I get the catering right....

Last Week's Runs
Mon 7pm  6.04km in 37:03, 500 calories
Mon 8pm  5.00km in 42:57, 285 calories
Tue 7pm    3.89km in 30:56, 273 calories

Tuesday, 6 December 2011

Running in the cold

We are finally getting something resembling winter weather, so here are some ideas on how to enjoy running in the cold.
  • 1.        Extend your warm up – don’t skip it.  Your muscles and joints will take longer to warm up when it’s cold.
  • 2.       Do drink!  You are still losing water when you run – but you are less likely to notice it.
  • 3.       Choose your route with the conditions in mind.  Frost takes longer to disappear in the shade so stay on the sunny side of the street.  Leaves on the ground can form a slippery mush – best avoided! 
  • 4.       If you find the cold air going into your lungs very uncomfortable, try a Buff (microfibre tube) pulled up over your nose & mouth a la wild west outlaws!  This helps to warm and moisten the air a little – and keeps your nose warm.
  • 5.       Keep your cool down brief and if possible, leave stretching until you are inside in the warm.
  • 6.       Once you get inside, try to keep moving for at least 5 minutes before hitting the shower.
  • 7.       Keep a warm top in the car ready to put on straight after your run so you don’t get too cold on the way home. Dry socks and shoes are also sensible – damp means you’ll feel colder.

If there’s snow & ice, I tend to switch to the treadmill instead.  You can get yak tracks that fit over your trainers – and trail shoes have a little more grip than normal running shoes.  I don’t lead runs when there is snow on the ground – check the blog at about noon to confirm if we are going out.

Winter kit can make the difference between a good and miserable winter run.  We all seem to have different combinations of what works for us!  Don’t restrict your search to running shops – outdoor/walking/ski shops often have great kit.
  •   Layer – especially on top.  Several thin layers work better than 1 thick layer as air is trapped between each one and you can take off/put back on as required:

a.       Base Layer
                                                               i.      Thermal & breathable, ideally quite close fitting.
                                                             ii.      Merino wool is lovely!  Non itchy and doesn’t carry smells.
                                                            iii.      Might have long or short sleeves.
b.      Mid Layer
                                                               i.      Long sleeves, often has a higher neck.
                                                             ii.      Might still be thermal, but should be breathable.
                                                            iii.      Thin fleeces can work well.
c.       Top Layer
                                                               i.      Windproof (often waterproof too), this will keep the wind chill out.
                                                             ii.      Still needs to be breathable.
                                                            iii.      Pockets are great for gloves.
  • 2.       Bottom half doesn’t tend to get as cold – if your core is warm, your legs may be warm too even if only wearing 1 layer.  However, my backside gets cold, so I resort to wearing a lovely thick woolly pair of shorts over my running tights!  I love thermal running tights – look for ones with fleecy insides.
  • 3.       Head

a.       Beanie hats are sold for winter running – not too thick and breathable.
b.      I prefer a fleece band to keep my ears warm without over heating my head!
  • 4.       Neck - Buffs (microfibre tubes) are great for preventing draughts. 
  • 5.       Gloves – running gloves tend to be thin so easy to stow away in a pocket.
  • 6.       Something reflective – especially as light levels are often low even in the day.

Sunday, 4 December 2011

Runs w/c 29th Nov

Me, Louise, Clare L, Jennifer, Pat, Tally and Hilary all did the CC6 run in the Forest today.  This was one of 6 cross country runs organised by local running clubs - Lordshill did this one with Santa marshals & cake at the end!
Free to join in, we felt very welcome and Pat accompanies whoever of of us is taking the gentlest pace.  This one was 8km.
We did spend chunks of the course teetering around quagmires & squealing like girls when we slid into the mud.  By 2K, Clare, Louise & me all had both feet drenched!
I'm really looking forward to the next one on 8th Jan in Winchester.  And please note our lovely SRS tops!

Claire D, Sian & Karen B both did Parkrun on Saturday - first time for Sian who's time was a most respectable 31:10.

I think the theme for the week is don't be afraid to take part in events.  Being part of a club means that we can buddy up beforehand - and there's always the chance that someone in the group has done the race before.  Events give you the chance to stretch your running - new places, new challenges.

Anyway, last week's runs:

  • Mon 7pm 6.1km in 40:14, 505 cals
  • Mon 8pm 6.9km in 54:49, 482 cals
  • Tue 7pm 5.29km in 40:11, 392 cals

Sunday, 27 November 2011

Runs 22nd and 23rd Nov

Achievement of the week award goes to Jo and Louise who both completed their first 5Ks this week with the group!  And a special award to Claire D who broke her PB again at Parkrun on Saturday.

I've put the details about this year's Mince Pie run on the blog and on Facebook - I believe we will have at least one non-runner plus a few of the Southampton SRS runners joining us on the 18th December.  

Last Week's Runs

  • Mon 7pm 6.52km in 42:49, 544 calories
  • Mon 8pm 5.00km/5.50km/6.00km in 46:52, sorry no calorie count
  • Tue 7pm 5.00km/5.50km/6.00km in 35:30 (and that was Jo's first 5k with us!), 410 calories

Wednesday, 23 November 2011

Mince Pie Run - It's Back!

By popular demand, we will be having our annual Mince Pie Run on Sunday 18th December 2011.

This is our festive social event which is preceded by a token amount of exercise & fresh air. Catering is (usually!) courtesy of my husband Phil – he’s taken great pride in the past in having all heated & ready for us as soon as we get back inside.

2011’s been a rollercoaster year for us in Eastleigh – some amazing running achievements, the disappointment of the national WRN folding followed by the great welcome we’ve received from Southampton Running Sisters.

All women are very welcome – and if any husbands/partners fancy keeping Phil company, I’m sure he’ll be very grateful!


• A very gentle run (no more than 5K) going through Stoke Park Woods (off road as it will be daylight) followed by mince pies & mulled wine (and non-alcoholic option). We may split into groups if there are plenty of us.

• We have included a walk option in previous years so that those on a break from running can still join in. I hope to do so this year if I can persuade a buddy to lead the walk!

• If the walk option is still too much, come over at 3:30pm instead & skip straight to mince pies.

• Feel free to bring friends – open to all women who like mince pies. Former members are very welcome too.


• My house in Bishopstoke, Eastleigh. I will send the address when you RSVP.


• 2:30pm on Sunday 18th December

How much

• Free!

How to join in

• RSVP to or RSVP to the Facebook event that I will set up shortly.

Monday, 21 November 2011

Last week's runs - and some yoga!

Helen celebrated her birthday on Monday by running and bringing us some rater fabulous low GI brownies - she's already being asked if it can be her birthday next Monday too!

Well done to Louise H-W for taking part in the CC6 last weekend - christening her new trail shoes at Dibden.  The next race in this series is at Janesmoor Pond (north forest, not too far from Fritham) on Sunday 4th December at 9:30am.  It is 5 miles & is "undulating with some verysoft going, some gravel tracks and a short stretch of tarmac at the start. Highlights include Ragged Boys Hill, Rakes Brakes Bottom and Freeworms Hill."  Do come & join Louise, me & other SRS runners as taking part will help the club.  Runners with incredibly good PBs are not able to take part which is a little odd - but should mean that it is suitably inclusive.  We do not need to wear club colours btw.

And the 2 yoga sessions were great!  I'm getting a repeat sorted out for January as I can now say with confidence that a yoga novice (or a running novice!) will be able to participate fully and benefit.

Former Beginners - we are running the Improvers for the next few weeks in such a way that I can take you to 30 minutes (if you missed the last Beginner session) and from there to 5K nice and smoothly!  Do please come along - you'll be very very welcome.

Please so bring reflectives to wear if you have them - if not, I'll be handing around my unlovely vests.  It's really important that we are seen on these dark evenings.

Last Week's Runs

  • Mon 7pm  7.32km in 49:09, 602 calories
  • Mon 8pm  one group did 6-6.52km in 48:22 burning 493 calories and the other did 4.24km in 35 minutes.
  • Tue 7pm   5.24km in 42:53, 349 calories

Monday, 14 November 2011

Last Week's Runs - and yoga!

On Wednesday, we have a yoga for runners one-off session - thanks to Fiona.  Please let me know if you'd like to come - we do have spaces!

  • Date:  Wednesday 16th November
  • Time: 7.30 - 9.00 pm  (Please note that the session will actually start at 7.30, but please arrive by 7.20, to allow time to set yourselves up, get comfortable etc.)
  • Location: Upper Community Lounge, Sports Hall, The Romsey School, Greatbridge Road, Romsey.  Exact location of the school can be found on their website
  • If people drive through the gates and past the initial car parking spaces, they will come to a tennis court type area on their left.  If they park there, I will arrange signage from that point.
  • Attendees should wear loose clothing and bring a blanket and a bottle of water.
  • If possible, please also bring a mat.  If you don't have a yoga mat, a camping mat will suffice.  The teacher has a couple of sparee mats.  Also, if you have, or can borrow, any yoga blocks, this would be useful too.
  • Cost: £10
Last Week's Runs
The highlight was Lyndsay, Jo S, Gemma, Steph and Louise - no longer Beginners as they ran for 30 minutes without a walking break! 

  • Mon  7pm 6.44km in 44:21, 514 calories
  • Mon 8pm 6.91km in 52:58, 517 calories
  • Tue 7pm 5.02km in 42:15, 296 calories
  • Tue 8pm 3.51km in 30:11, 210 calories

Thursday, 10 November 2011

Next Beginners' Programme: 10th January

I'm planning to start the next Beginners' Running Programme on Tuesday 10th January at 8pm.  This is designed for women of all ages (over 18) & fitness levels to progress over 10 weeks to running for 30 minutes without a walking break - and enjoying that run!

Graduates of this programme have gone on to run 5ks, 10Ks - and the 10 mile Great South Run.  The quality of conversation is at least as good (and as important) as the quality of running!

I've been leading beginner programmes since early 2009 & have completed an England Athletics coaching course.  I'm 42, love coaching and I run primarily to offset my love of ice cream.  Southampton Running Sisters are affiliated to England Athletics.  

I'm hoping this timing is good for anyone thinking about a running related New Year resolution - but I'm keeping my fingers crossed for a snow free January!

  • Where? 
    • The Hub Sports Pavilion, Bishopstoke, Eastleigh, SO50 6LA
    • Parking and loos on site.  We meet in the lobby - especially when it's cold!
  • When?
    • 8pm on Tuesday 10th January.  We should be finished by 9pm.
  • How much?
    • £15 for membership of Southampton Running Sisters - there's nothing to pay on top of this for the Beginners' Programme.
  • What will we do?
    • After a chat, we'll warm up & set out on the streets of Eastleigh!  We will gently jog for just one minute in the first week, followed by one minute of walking.  We repeat until we get to 30 minutes.
    • I do set homework...
    • We use a system called looping back to ensure that everyone can run at their own pace, no matter how gentle or speedy that is, without anyone being held back or anyone being left behind.  
    • You do not need to be fit to start.
    • Don't worry about missing the odd session.  I post next week's session on the blog (and it's in a document I will send you) so you can do the session alone if possible.  If not, don't panic!  The progression is gentle so you should be OK to rejoin the week after.
  • What do you need?
    • A completed form I will send you & a cheque for £15.
    • Sports bra, trainers (please don't buy running shoes before we start!) and anything else you are comfortable moving in.  We do run in the rain, so a lightweight waterproof is useful.  I have some unlovely reflective vests - you may prefer to bring your own!
    • If you are new to exercise or are worried about being fit enough, do have a chat with your GP before the programme starts.
  • How to sign up? 
    • Numbers are limited so please get in touch with me at if you'd like to take part - or if you'd like to know anything not covered here.
  • Useful resources

Monday, 7 November 2011

Runs w/c 31st October

As promised, beginners, here is the ParkRun link - this is the regular, free 5k event that takes place from Lakeside in Eastleigh in summer and from Wide Lane sports club in winter.  They've just shifted to the winter course:  

Last week's runs:
Tuesday 7pm 5.0km in 42;41, 287 calories
Tuesday 8pm 3.7km in 31:27, 221 calories

Beginners Week 10
Our final run as beginners!  30 minutes without a walk break.

Sunday, 30 October 2011

Runs w/c 24th October

Well done fabulous Great South Runners!  Sarah F, Lisa, Fiona, Clare W, Kelly, Tory, Claire G, Clare L (and Tim), Dawn, Jennifer, Joanne and Emma all completed the 10 mile run!  I think there's an amazing story attached to each runner - and I'm looking to hearing more about it at the pub tomorrow.

We're not running tomorrow - but will be in the Foresters from about half 7.  All very welcome.  Normal running will be resumed by Tuesday.

Last week's runs:

  • Mon 7pm 5.00km in 32:46, 415 calories
  • Mon 8pm 5.00km in 40:21, 337 calories
  • Tue 7pm 5.00km in 34:03, 411 calories
  • Tue 8pm 3.78km in 31:39, 246 calories

Beginners week 9
Our penultimate session!

  • Warm Up
  • Run for 31 minutes with 1 walk break at 15 minutes
  • Cool Down
  • Strech

Monday, 24 October 2011

Party time!

SRS's Christmas Party is on Friday 9th December at Roddington Forge (on Arlington Lane).  Cost is £10 which includes a buffet.
I believe the plan is to boogie until our feet hurt which sounds perfect!

I'f you's like to go, can you let me know by this Friday (29th) and then let me have your £10 whenever's convenient.

Sunday, 23 October 2011

Runs wc 17th October

Great South next weekend!  No run this week will be over 5km (or will have a gentle 5km option)- so don't worry about being able to take it gently this week.

On Monday 31st October, there will be no running as many of us will have post Great South legs...  Come along instead to the Foresters pub (near my house) for a drink instead - I should be there from about 7:30pm.  Feel free to wear running kit if that makes babysitting negotiations easier!  All very welcome - whether you did the Great South or not, whichever session you normally run with.

Jennifer is talking about bringing some SRS kit for purchase on Monday - you might want to bring a cheque book.

Check out our facebook page for details of a yoga event coming up next month...
  • Mon 7pm 6.44km in 44:30, 529 calories
  • Mon 8pm 6.81km in 54:38, 448 calories
  • Tue 7pm  5.27km in 45:30, 356 calories
  • Tue 8pm  3.99km in 33:22, 252 calories

Beginners Week 8
32 minute session - 2 walking breaks.

  • Warm up
    • Running session is 32 minutes long, with walk breaks at 10mins and 21mins
  • Cool Down
  • Stretch

Sunday, 16 October 2011

Our Runs w/c 10th October

Well done to Sarah K who did her first ever 10K last weekend in a very respectable 63 minutes!
Apparently, the weather is about to get chillier - so here's a reminder about ice/snow protocol:

  1. If it's safe to run , we will do.  We run in the rain & on frosty nights.
  2. Snow & ice - no running!  I will post on this blog by midday if that day's runs are to be cancelled.  I will also send a message to the FB page if I can.  So do check the blog if it's snowy & you're not sure.
So now we are in winter mode, refectives become essential!  Layer thin layers that you can remove whilst running rather than wearing 1 thick layer.  A lightweight waterproof can act as a windproof & really help with staying warm - and you can get windproof jackets.  Gloves and a hat or headband can help extremities to avoid frost bite!  As a group, we tend to stick to roads anyway in the dark, but those of you who venture off road in the daylight, consider getting a pair of trail shoes.

  • Mon 7pm  6.68km in 45:14 mins, 552 calories
  • Mon 8pm 5.82km 45:09 mins, 421 calories
  • Tue 7pm  5.92km in 49:08 mins, 373 calories
  • Tue 8pm  4.23km in 35:46 mins, 264 calories

Beginners Week 7
  • Warm up
  • The run:
    • 33  minutes with 3 walking breaks at 8 minutes, 17 minutes and 26 minutes
  • Cool down
  • Stretch

Sunday, 9 October 2011

Our runs w/c 3rd October

Well done to Lisa, Fiona, Sarah F, Claire G, Clare L, Tim (special permission), Clare W, Emma, Joanne & Louise HW - you all did fantastically in the Great South test runs this weekend.  The Friday night run was a tour of Eastleigh - mostly dry with many more hills than the actual GSR route.  Saturday was a gorgeous off road jaunt - woods and Itchen path - with sunshine, swans & lots of jays for some reason.  Both went from my house for reasons of laziness on my part which had the pros of non-smelly loos & tea afterwards of but the con of a big uphill ending to long runs. 

I may be speaking too soon, but parking has been much less annoying at the Hub on Tuesdays for the 7pm runs.  I will see if I can get another venue sorted though - Patricia has a potentially good contact....

Some of you may be joining me on 19th November for a yoga for runners workshop in Brockenhurst.  In addition to this, Fiona has a yoga teaching acquaintance who has offered us up a 90 minute session of yoga geared up for runners (she is a runner which helps).  Details to follow, but it looks as if it will be a Wednesday evening, Romsey, and about £10ish.   It will be for a max of 10 of us - and exclusively for us.

Mon 7pm 6.68km in 43:52, 555 calories
Mon 8pm 6.11km in 46:55, 457 calories
Tue 7pm 5.00km in 41:54, 297 calories
Tue 8pm 4.73km in 39:48, 312 calories
Friday 10 miles in 2:06:48 1178 calories
Saturday 10 miles in 2:39:30 941 calories

Week 6 Beginners

  • Warm up
  • The run:
    • Jog for 34 minutes with 4 walk breaks at:
      • 6 minutes
      • 13 minutes
      • 20 minute
      • 27 minutes
  • Cool Down
  • Stretching

Sunday, 2 October 2011

Runs 26th and 27th September

Bit of an eventful week - 4 SRS members joined us on Tuesday for the 7pm run & got to witness me getting bitten by a dog!  Yes, I have reported it - although the owner would not give me her details.  It's worth mentioning that contrary to the lady's opinion, it is the responsibility of the dog owner to ensure runner s (or anyone else) isn't bitten by their dog....

It is also worth noting that we are all able to join any of the other SRS runs - check out their website for links to the details.  And whilst you are surfing, if you are a Facebook user, we are there as a group: Eastleigh Women's Running - part of SRS (snappy - it's a long story!).

Well done to Clare L who did the first CC6 on Sunday.  This is a series of 6 cross country races this winter that we can do, representing SRS.  The next one is November 13th.

  • Mon 7pm 6.78km in 41:48, 549 calories
  • Mon 8pm 5.33km in 42:53, 343 calories (not sure about that calorie count!)
  • Tue 7pm 5.32km in 39:44, 407 calories
  • Tue 8pm 4.57km, 37:05, 331 calories

Beginners Week 5
  • Warm up
  • The run bit:
    • Run for 4 minutes
    • Walk break (1 minute)
    • Repeat until you get to 15 minutes
    • Run for 5 minutes
    • Walk break (1 minute)
    • Repeat until you get to 39 minutes
  • Cool Down
  • Stretch

Friday, 23 September 2011

Runs 19th & 20th September

I wasn't running this week - a very minor cold has migrated to my lungs, so I was on the bike.  Mixed weather - but only the Beginners got wet!

Apologies, but I will have to reschedule the 10 mile test run I had planned for Friday 30th due to a work thing, but will send out revised invites soon.

There's a Yoga for Runners workshop in Brockenhurst on 19th November that I am very tempted to sign up for.  Yoga compliments running brilliantly, helping to build strength and flexibility - and the tutor for this is a keen runner so it should be very relevant.
  • Monday 7pm 7.18km in 44:08, 575 calories
  • Monday 8pm 6.09km in 42;54, 478 calories
  • Tuesday 7pm 5.44km in 40:23, 430 calories
  • Tuesday 8pm 4.31km in 36:24, 278 calories
Beginners Programme Week 4
  • Warm up
  • The Run Bit:
    • Jog for 3 minutes
    • Walk for 1 minute
    • Repeat until you get to 13 minutes
    • Jog for 4 minutes
    • Walk for 1 minute
    • Repeat until you get to 37 minutes
  • Cool Down
  • Stretch

Monday, 19 September 2011

Speedy Bunnies!

Just looked up Kelly B & Zoe's times in the Great North - 2:05:05 for Kelly & 2:49 for Zoe - really impressive performance in the world's largest half marathon!
And more locally, Claire D's now got a PB of 25:32 for the 5K ParkRun.

Saturday, 17 September 2011

Last Week's Runs (a bit less late!)

Another beginner and we welcomed back Patricia & Eve after a little bit of a break.  

Great South Test Runs
I'm doing a Great South Test Run on Friday 30th at 7pm from my house.  All welcome as it will be outside of our normal runs!  I might be cycling depending on how my legs recover from Run to the Beat though!  This one is aimed at those who will be running the whole route.  Allow about 2 hours including a cup of tea afterwards.

On Saturday 1st October (depending on discussion with Husband) at 9am, I'll do a second Great South Test Run, but this time aimed at those of you who plan to run/walk the route - and we will do a structured run walk.  Allow about 2.5 hours including a cup of tea afterwards.

Both of these test runs are aimed at building your confidence as much as anything else!  Let me know if you plan to do either & I will give you my address & ensure we don't leave without you.

Last Week's Runs:

  • Monday 7pm       6.02km in 41:02 489 calories
  • Monday 8pm       5.30km in 44:29  338 calories
  • Tuesday 7pm      5.05km in 43:18  308 calories
  • Tuesday 8pm      4.00km in 35:38  249 calories

Beginners Week 3

  • Warm up
  • The running bit:
    • Jog for 2 minutes
    • Walk for 1 minute
    • Repeat until you get to 12 minutes
    • Jog for 3 minutes
    • Walk for 1 minute
    • Repeat until you get to 36 minutes
  • Cool Down
  • Stretch

Tuesday, 13 September 2011

Last Week's Runs - better late than never (but bettter not late...)

Apologies – this is definitely late!

Welcome to the new beginners – 8 of you last week with a few more possibly due tonight. You’ll see tonight’s run outlined at the bottom of this blog post.


Many congratulations to recent Fast Track Beginner Graduates Sian & Karen – both of whom did 5K last week (in fact, Sian did 5.5K!). Amazingly, we stayed dry on all the runs despite very mixed up weather.

Reflectives are now required for all 8pm runs – and are advised for 7pm runs too. I have some spares if required.

I will do the maths & do an updated on our running around the world challenge soon – apologies for being so behind on everything.
  • Monday 7pm 6.79km 44:53 561 calories
  • Monday 8pm 5.00km 43:55 274 calories
  • Tuesday 7pm 6.00km 45:10 437 calories
  • Tuesday 8pm 3.34km 30mins 213 calories
Do bear in mind that the GPS is on my wrist – it doesn’t record all the options. For example, Tuesday 7pm group did 5km, 5.5km and 6km depending on which they chose with about 150-200m to add on for each loop back.

Beginners Week 2

  • Warm up
  • The Run:
    • Jog 1 minut
    • Walk 1 minute
    • Repeat until we get to 15 minute
    • Jog 2 minute
    • Walk 1 minute
    • Repeat until we get to 34 minutes
  • Cool Down
  • Stretching


Saturday, 13 August 2011

Running Report 8th & 9th August

Well done to Louise - she led the Tuesday 7pm group last week - extremely well! I'm very grateful - especially as she's doing the same for me this week as I'm moving into our new home on Tuesday. Fast Track Beginners will be on Friday 19th at 8pm for the same reason.

It's the last RR10 this week - Hursley at 7:15pm. This is a 4-5mile off road run in the same series as the Itchen Valley one Louise did the other week. Pat, the fabulous coach from the main SRS group, does all of them at the speed of the gentlest runner - so there is guaranteed company and support at the back! I am intending to go this time. Directions are in this link.

Mon 7pm 6.17km in 41:52 505 calories
Mon 8pm 6.4km* 408 calories
Tue 7pm Some did 5km, some did 6km
Tue 8pm 3.78km in 32:41 218 calories

I haven't logged the time for Monday's 8pm run as there was a stitch issue! Thanks to the group for getting themselves back to the Hub - sorry I missed you at the end.

Fast Track Beginners
On Friday, we'll be:
  • Warming up
  • Running for 15 minutes
  • 1 minute walking break
  • Running for 15 minutes
  • Cool down
  • Stretching
Don't forget that we will take more breaks if required.

Sunday, 7 August 2011

Last week's runs 1st & 2nd August

I always try to remember that having me cycling alongside is not without benefits - but I'm looking forward to actually running with you this week! Karen was a great navigator in the bit of southern Bishopstoke where I get confused!

Well done to Louise - I think she's the first Eastleigh group runner to do one of the RR10 club run series. She did the Itchen Valley one for SRS.

Monday 7pm 7.39km in 45:33 591 calories
Monday 8pm 6.40km in 44:39 437 calories (measured on bike - but most of you did 6km in this time)
Tuesday 7pm 5.31km in 38:07 383 calories (speedier runners - add 150m per loop back!)
Tuesday 8pm 3.87km in 35:45 208 calories

Fast track Beginners:
2 walking breaks this week:
  • Warm up
  • Jog 10 minutes
  • 1 minute walking break
  • Jog 10 minutes
  • 1 minute walking break
  • Jog 10 minutes
  • Cool Down
  • Stretching

Monday, 1 August 2011

Last week's runs

Forgot about this - sorry guys!
Mon 7pm
5.1km in 46:06 308 calories
Mon 8pm 5.5km in 40:19 432 calories
Tue 7pm 5.0km in 37:18 439 calories

Fast Track Beginners' Programme kicks off tomorrow (Aug 2nd at 8pm) & they will be running for 32 minutes with 3 walking breaks:
  • Warm up
  • Jog for 8 minutes
  • 1 minute walk
  • Jog for 8 minutes
  • 1 minute walk
  • Jog for 8 minutes
  • 1 minute walk
  • Jog for 8 minutes

Running tonight - I'll be cycling

I will be pedalling tonight alongside you guys - I have a cold! Downside is that I can't easily fit on the navigation & it's a road bike - so we are likely to be pounding pavements rather than trails.

Sent from my iPhone

Saturday, 23 July 2011

How Walking can Help you Run

“Don’t run before you can walk” isn’t the most inspirational of phrases – but it’s not bad as an intro to how walking can compliment running, another chapter in my blogs on cross training.

I love hill walking – but don’t get the chance to do so very often now. I did when I was 16 - we moved from the Midlands to the North West. Yorkshire Dales, Lake District and Snowdonia – all within day trip distance and there was a great walking club at my school. Both my parents and in-laws are enthusiastic members of walking groups - Dad even led tourists on the West Highlands Way a little while ago. From our group, Anne did the South Downs Way a few years ago – and Zoe gets the chance to hit Munros on a regular basis now she’s based in Scotland (jealous!).

There’s also power walking. Claire G and Louise L both came to running from power walking and Sarah F has done the Moonwalk. More recently, Nordic Walking has been growing in popularity – using poles to ease knee stress and give an upper body workout.

But most of my walking is pretty gentle. If I have a meeting in London, it’s a 25 minute walk to the station and if location and weather allow, I prefer to walk across central London from Waterloo. A wander in the woods after work or just down the hill to get a paper – and I don’t (normally!) get sweaty enough to need a shower afterwards which adds to the convenience factor.

Endurance Crossover

Walking gives a cardio vascular workout that’s low impact. Gentle walking will improve your fitness – gently! More intensive walking can give a quicker improvement to your stamina and fitness.

Hill walking can be an all day activity – or day after day – and this will give your endurance a real boost as your legs, feet and lungs get used to the constant exertion.

Louise HW had a great suggestion that I’m employing now with beginners – try to up the amount of walking you do before starting to run. It’ll boost your fitness and put you in a great place to start running. Running 1 mile does burn more calories than walking 1 mile. Running should benefit your walking as it will make you fitter and stronger.

Muscle Crossover

There is cross over – but you will find that you don’t use the same muscles in exactly the same way for running and walking as the movement is different. However, walking will certainly strengthen your feet, legs, lower body and hips.

Technique Crossover

Good walking technique requires looking ahead, relaxed shoulders, moving your arms to assist and keeping your pelvis in a neutral position – all of which make for good running too.

Running and Walking Together

This is the basis of the beginners’ programme that we use, but don’t think that walk breaks are only for those building up to running - walking breaks are a great way of easing your body into longer distances. Jeff Gallo
way has even taken mixing walking breaks into runs up to marathon level with impressive results with
experienced, elite runners.

Walking is a great way to warm your body up ready for running and the perfect way to cool down afterwards.

Getting Started

Simply taking a walk in your lunch hour, walking to the paper shop or dragging the family to the park are all great ways to sneak more walking into your daily routine.

If you want to investigate power walking, try this guide from Joanna Hall.

I’m very proud of my Mum for leading Health Walks in her village – there’s a network all over the country, including walks in Stoke Park Woods. These attract many who are new to exercise and tend to be gentle – but are a fantastic starting point.

if you’d like to walk in a group.

For rambling and hill walking, the local groups of the Ramblers Association are a great option - and there are many other walking groups in Hampshire listed on this link.

Anyway, given that so many of you walk already, I look forward to your comments!

Friday, 22 July 2011

Running Report 18th & 19th July

We were joined by 4 runners from SRS on Monday - Pat, Jennifer, Tina and Rachael. Pat's SRS's Chief Coach and she's suggested that she (or one of the other SRS coaches) join one of our sessions once a month or so. It's great to have this contact and I hope I can steal some coaching tips from Pat! I was disappointed that rubbish weather meant we weren't able to showcase a more scenic route to our fellow SRS runners this time.

Running around the World
We are making great progress across Turkey - now at Ilgaz, mountains in Central Anatolia.

Parking on Tuesday
Continues to be a real pain! Don't forget that you can park close to the Anglers Arms at Riverside & walk along the river to the hub.

Fast Track Beginners kick in on 2nd August at 8pm - perfect if you've had a break & want 4 sessions or so to get back up to pace again!

Mon 7pm 7.22km in 46:36 598 cals
Mon 8pm 6.16km in 45:30 481 cals
Tue 7pm 6.26km in 45:13 511 cals

Sunday, 17 July 2011

Another late running report

My feeble excuses this week include a rather over full diary & a trip to Northumberland this weekend for my Dad's 70th - but I'm sure a more organised creature would have still managed to blog.

News this week is that some SRS members intend to join us on Monday - it'll be great to meet them properly. I also have had confirmation that we are able to run in the RR10 series - but must be wearing an SRS top. The person who sorts out kit is one of the bods due to come along on Monday.

Even more exciting is that I am now allowed to inform you that Lizzy won't be running with us for a few months as she is expecting her second baby! It's the only reason for quitting running (hopefully temporarily) that I get extremely happy about.

Monday 7pm 5.89km 38:46 486 calories
Monday 8pm 6.00km 45:39 446 calories
Tuesday 7pm 5.58km 45:13 391 calories