Running Report 21st & 22nd Feb

Welcome new beginners. It was really good to meet you all - and I'm enlisting some help for next week from a fellow WRN-er. You'll find the homework and next week's session details at the bottom of this posting.

Congratulations to Sarah R who did the Winchester 10K in 56:01 - and I believe that was her first ever 10K event. I'm so impressed - that's speedier than my 10K PB!

On our virtual global challenge, the 175km we ran this week (how good is that??), starting from near to Cologne, has taken us past Frankfurt, so we're working our way down Germany really well!

Eastleigh ParkRun are short of volunteers for Saturday - so if anyone is able to give them a hand, they will be most grateful - just email eastleighHelpers@parkrun.com .

So, the week's runs - as ever, bear in mind that the GPS is on my wrist & calories are based on my speed/distance/age/weight.

Mon 7pm 7.42km in 48:59 mins, 613 cals

Mon 8pm 6.55km in 45:56 mins, 539 cals

We were past Bonn & at a town called Plaidt at the end of Monday

Tue 7pm 5.5km in 41:08 mins, 361 cals

I estimate that the speediest runners did at least 6km and the new improvers did 4.5km.

Tue 8pm 3.1km in 30:00 mins, 185 cals

Beginners Programme:

• Homework: Repeat Tuesday's session at least once before Tuesday, ideally twice. Try to do 2-3 "anything but running" exercise sessions this week - a walk, a swim, a cycle ride.
• In addition to the handout, take a look at this rather good Runners World article on stretches - there are some more here that are difficult to do in a carpark!
• On Tuesday, we'll be:

1. Warming Up
2. First 14 minutes: 1 minute jogging, 1 minute walking
3. From 15 minutes: 2 minutes jogging, 1 minute walking until we get to 32 minutes
4. Cool Down
5. Stretching