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.

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

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 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.

Beginners

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

2 New Beginner Programmes

Now we are properly re-homed with Southampton Running Sisters, I'm planning on 2 Beginner Programmes:

• Fast Track: 4 weeks starting on Tuesday 2nd August at 8pm This is designed for women who can already run (gently jog!) for about 8-10 minutes, no matter how slowly. We'll get you to 30 minutes of running and to a point where you can transfer to our Improvers groups. Perfect if you've had a break from running or if you've worked to a point on your own where you'd like to try a club.

• Absolute Beginners: 10 weeks starting on Tuesday 6th September at 8pm. If you've never run before, this could be the group for you! We start by alternating 1 minute of gentle jogging with 1 minute of walking - and build up gradually to 30 minutes of running.

Let me know if you'd like to join either - and do feel free to pass my email details on to anyone you know who may be interested - tidridge@gmail.com .

Another holiday - and last week's runs

No runs with me on the 9th or 10th May - I'm off on holiday - again! I've got nothing to clash with running though booked so hopefully, no more disruption for a while.

Beginners' Graduation

The big news this week was the graduation of the Beginners. Nicolette, Sue, Denise, Eve, Gillian, Joanne, Sue and Kristine all ran for 30 minutes without a walking break - and I hope that they are all feeling justifiably proud! As of the 17th May, there will be no Tues 8pm runs. All former Beginners are very welcome to come along at 8pm on Mondays or 7pm on Tuesdays as Improvers. I am committed to ensuring that you continue enjoying running and that you are able to comfortably progress - don't be scared!

Cows

Second biggest news is that we herded cows bravely off the Itchen Way & back into their field! Thanks to Louise and Lizzy who were fantastic assistants. Helena will be so proud...

Club Future

I'm waiting for some clarifications from Southampton Running Sisters about beginners. I've also sent you all an email with the communication from Pauline Beare to all WRN leaders pasted in - let me know if it's not made its way to you.

Still Running Through Serbia...

We did 128km this week - but even so, Serbia seems to be going on for ever. We're aiming for the Bulgarian border and after that, one of my favourite cities, Istanbul.

The week's runs:

Mon 7pm 6.5km - sorry, no time or calories as GPS has had a problem

Mon 8pm 6.57km - sorry, no time or calories as GPS has had a problem

Tue 7pm 6.01km in 53:09 369 calories

Tue 8pm 3.54km in 30:49 191 calories

Holiday - and last week's runs

Hope all 7pm runners last week enjoyed the bluebells! I do love being able to get beyond the pavement as the evenings get lighter.

Holiday Disruption

I'm not running this Monday (25th) or Tuesday (26th) as I'm on holiday - so next runs will be on 2nd and 3rd May.

Southampton Running Sisters

Lizzie, Tory & I had a trial run with Southampton Running Sisters. If you'd like to give them a try, the Monday run on the 25th looks the easiest to find next week going from the Cowherds pub on the Common at 6pm (apologies, I can't make it). I've explained that we intend to pop along to their runs over the next couple of weeks. No session fee. I'd be very, very interested to hear how you get on.

Many thanks to Lizzie and Tory for joining me & sharing their views with me.

Coaching News

Good news - England Athletic have (finally) launched a level 2 coaching course focussed on road runners, so I'm hoping one will be organised within easy reach of here soon so I can do it. I hope that it will make me better able to support you in reaching your running goals.

Our Virtual Run Around the World

Still in Serbia and we've passed Belgrade.

Runs last week

7pm 18th April 6.20km in 42:06 506 calories

8pm 18th April 5.77km in 44:51 420 calories

7pm 19th April 5.91km in 54:28 350 calories

8pm 19th April 3.54km in 31:04 198 calories

Beginners Programme

Final run won't be until Tuesday 3rd May at 8pm when we'll be tackling 30 minutes. Beginners should have had an email from me explaining the transition to the Improvers.

Runs from this week 11th & 12th April & news

I've had some good communications with Southampton Running Sisters about us becoming their Eastleigh offshoot. I'd like to spend the next few weeks getting to know each other & we'll make a decision by the end of May. I'm planning to try a couple of their Wednesday "Social Runs" as part of this - starting next week (from Solent Uni). You're very welcome to join me. I've also suggested that they come over & run with us. Details are here.

Bit of disruption is about to happen - I'm on holiday Easter Monday 25th & Tuesday 26th. Runs next week (18th & 19th) will all go ahead OK.

On our virtual world tour, we're now in Serbia, our 10th country. According to the Lonely Planet, "Serbia is yet to come within most tourists' comfort zone", so I guess we are pioneers! I love looking at the map - it's so impressive to see how far we've run.

Mon 11th 7pm 6.84km in 43:22 568 calories

Mon 11th 8pm 7.18km in 48:27 592 calories

Tue 12th 7pm 6.20km in 51:51 388 calories

Tue 12th 8pm 3.56km in 32:22 203 calories

Beginners Programme

31 minutes with 1 running break at 15 minutes. If you try this alone, do start gently!

Running Reports for 2 weeks

I am rubbish - failed miserably to record our runs last week, so here's 2 weeks worth.

You lot, however, are brilliant. 13 of us did the Eastleigh 10K on Sunday - all of us finished & many did PBs. Dawn & Michelle were there too - Michelle as a Marshall and Dawn as photographer/bag carrier/glove retriever. Great running, fantastic support.

According to our virtual globe trot, the Eastleigh 10K took us through Vienna, past Bratislava and over the Hungarian border - 3 countries in 1 run! After tonight's runs, we're not too far from Budapest.

So, lots of runs to record - all numbers from my GPS:

21st March 7pm 5.1km in 30:54 417 cals

21st March 8pm 5.0km in 34:53 415 cals

22nd March 7pm 5.0km in 41:23 289 cals

22nd March 8pm 4.1km in 37:09 228 cals

Eastleigh 10K 10.0km 60:12 820 cals

28th March 7pm 6.0km in 41:49 483 cals

28th March 8pm 5.0km in 40:04 327 cals

29th March 7pm 5.4km in 43:43 347 cals

29th March 8pm 3.6km in 33:17 204 cals

Beginners Programme

This week we did 34 minutes with 4 walk breaks at 6, 13, 20 and 27 mins.

Next week (week 7), it will be 33 minutes with 3 walk breaks at 7, 16 and 25 minutes

Running Report 14th & 15th March

Many thanks to Jayne and Dawn for helping with the Beginners this week - and I'll be thinking of Dawn on Sunday when she's running the Reading Half Marathon. Her training has been inspiring & motivating to me! As it's the Eastleigh 10K on the 27th, next week's runs will all be gentle 5ks (apart from the Beginners).

We're in Austria now - we've shot through Salzburg (pausing for Mozartkugel & a Sound of Music sing along) & are heading for Vienna. So we're into our 6th country!

Mon 7pm 7.31km in 47:01, 606 calories

Mon 8pm 5.69km in 44:57, 399 calories

Tue 7pm 5.86km in 49:33, 370 calories

Tue 8pm 3.69km in 36:28, 214 calories

Beginners Week 5

This is the week when the shape of the training changes a little. We will be running 31 minutes in a 37 minute session tonight, with 6 walking breaks at 4 mins, 9 mins, 14 mins, 19 mins, 25 mins and 31 mins. Counting the breaks now rather than the length of the running interval.

Running Report 28th Feb & 1st March

We did some great running this week - the Beginners are doing really well (thanks to some extra help from Sarah F), Lisa & Fiona did their first 5K run with the group and it was great to welcome back Angela. I only managed to run on Tuesday - my back is pretty much better now though.

On our virtual global challenge, we' re now in Stuttgart, making some real progress down Germany with 160km run this week. Do have a look at our map - it's looking so impressive now!

For those of you doing the Eastleigh 10K, I have 2 extra runs coming up. 9am tomorrow (Saturday) from Fleming Park is aimed at first timers who are working up to the distance & will be very gentle with walk breaks. Thursday at 7pm from Fleming Park is for those who've nailed the distance & want to run the route.

Downloads for the sessions from my GPS:

Mon 7pm 7.5km in 48:04mins, 599 cals

Mon 8pm 5.1km in 40:41mins, 336 cals

Tue 7pm 6.0km in 46:42mins, 404 cals

Tue 8pm 3.7km in 34:12mins, 222 cals

Beginners Programme - Week 3

We'll be focusing on posture and technique on Tuesday - but here's the running plan:

· Warm up

· Run 2 mins, walk 1 min for first 13 mins

· Run 3 mins, walk 1 min for next 22 mins

· Cool down

· Stretching

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

Running Report 31st Jan & 1st Feb

Don't forget that there's only 1 run next week - Monday 7pm for all standards. And the week after, there's only running on Tuesday - both 7pm (all standards) and 8pm (last beginners session).

We are zooming across Belgium at the moment - we're past Brussels, but I'm not sure if Saturday's planned 10K session will take us over the border to our 4th country. Our progress is looking very impressive!

On Saturday 19th Feb, parkrun in Eastleigh will be making special efforts to make first timers welcome on its regular 5k run. There will be more marshals (you may recognise their hi vis vests) and pacers who will help you to get your speed right - and as usual, it's free. 8:45am briefing at Southampton Uni's Pavilion opposite Southampton Parkway train station. Remember to register beforehand & print off your bar code.

Mon 7pm 6.41km in 41:24 mins, 526 cals, starting near Ghent & finishing just before Brussels

Mon 8pm 5.56km in 47:14 mins, 325 cals, crossing Brussels & finishing at Bertem

Tue 7pm 5.25km in 40:46 mins, 365 cals, finishing at Willebringen

Tue 8pm 4.00km in 31:00 mins, 277 cals, finishing near Landen

On Tue 15th, the Beginners will be doing 30 minutes of running without a walking break.

Now, do I take my running shoes to Madeira or not....

This week's running report

A mix of runs this week. The Advanced group tried Fartlek (not as rude as it sounds) and both Improver groups tackled the Old Bishopstoke hill route - 1 hill, 2 ascents. The Advanced group all out speeded me - and the time & calories are based on the GPS on my wrist - so treat with caution!

Our virtual circumnavigation is now into country number 3 - we're in Belgium. We've run past Ostend, Bruges, and have just gone past Ghent. Chocolate, moules frites, Belgian beer - my kind of famous Belgians!

If you haven't spotted the post below giving full details of holiday disruption, do have a quick read.

Mon 7pm 6.00km 39:06 mins 501 calories 42km total

Mon 8pm 5.22km 40:32 mins 381 calories 20.88km total

Tue 7pm 5.86km 40:35 mins 471 calories 11.72km total

Tue 8pm 3.34km 32:00 mins 179 calories 23.38km total

Beginners

Fast Track Beginners on Tuesday get to do 31 minutes with a walk break at 15 minutes.

Running Report 17th & 18th Jan

Got to running on Monday evening and it wasn't raining - but the heavens opened as soon as we started, and then stopped pretty much as we stopped - how unfair is that? All other 3 sessions were dry. We've been tackling hills with the Improvers - the thing to remember is that you need to concentrate running downhill as that's where problems can happen.

Good luck to all of you doing the Romsey 5 miler on Sunday - I am still planning to be there!

On our global challenge, nous sommes en France. We've run through the tunnel, past Calais & are now close to Dunkirk enjoying some smelly cheese and a glass of wine. Or calvados perhaps. So we'll fuel up with a metaphorical croissant on Monday as we head for the Belgian border!

Mon 7pm 6.43km in 42:16 534 cals Finished at the French tunnel entrance

Mon 8pm 6.0km in 47:12 428 cals Finished just beyond Calais

Tue 7pm 6.4km in 46:49 465 cals Finished at Loon- Plage near Dunkirk

Tue 8pm 3.58km in 33:36 197 cals Finished beyond Dunkirk at Meulhoeck

Beginners Programme

32 minute session with 2 walking breaks at 10mins and 21 mins

The week's running - late!

Late seems to be my theme for the week! I normally get this blog published by end Friday - but I was tardy - and then the GPS had one of it's "I know I'm fully charged, but I'm going to crash now until you fully charge me again" moments!

I was also horribly late for Tuesday's new Beginners group - and am very grateful to Kelly and Jess for leading the stretching session for the Improvers.

Anyway, we ran 138km this week so are nearly at Dover - virtually! Advanced group took us onto the M25 & as far as the Gatwick turn off. The Monday Improvers got us close to Sevenoaks (home town of Eastleigh WRN-er Anne R) at Ightham, Tuesday Improvers past Ashford to Folkestone Racecourse. And the new Beginners got us to the top of the white cliffs of Dover at Capel-le-Fearne - where Eastleigh WRN-er Helen C did some fine seaside running earlier this year.

I need to know if you fancy the ferry or the tunnel.....

Mon 7pm - 5.9km in 41:35, 474 calories, 6 of us ran 35:46km

Mon 8pm - 5.6km in 43:47, 409 calories, 5 of us ran 28.05km

Tue 7pm - a run of 2 parts! Sarah F has recorded 5.8km on her iPhone (thanks Sarah!), I looped back a bit more and recorded 6.08km and the speedier runners looped back much more than I did! So I figure it's a group average of 6.08km in 46mins, 432 calories. Total of 60.8km for the 10 of us.

Tue 8pm - 3.4km in 34:00, 185 calories, 4 of us ran 13.6km.

Beginners Programme

Beginners next week is a 33 minute session with 3 walk breaks - at 8mins, 17mins and 26mins.

New Beginners Programmes - dates & details

Date for the next beginners programmes! I'm splitting this into a shorter course in Jan aimed at those who can jog (gently) for about 10 minutes already and a full 10 week course starting in Feb for absolute beginners.

Tuesday 11th January - 8pm - Fast Track Beginners Course (4 weeks)

Tuesday 22nd February - 8pm - Absolute Beginners Course (10 weeks)

The aim of both courses is the same - to get you running for 30 minutes without needing a walking break. You'll then be able to join in with the weekly improver's classes which are 8pm every Monday and 7pm every Tuesday.

The Fast Track Beginners Course is aimed at those who can jog for about 8 minutes already - no matter how slowly. Maybe you're returning to running after a long break or perhaps you 've been treadmill running and want to progress to the great outdoors! We'll be starting with four 8 minute runs with walking breaks in between (35 minute session) & building from there over the 4 weeks to 30 minutes continuous.

The Absolute Beginners Course (10 weeks) is aimed at those who've never run before. We'll start with gentle jogging for 1 minute, then walking for a minute. Over the 10 weeks, we will get to 30 minutes continuous. Please note that the final week will be the 3rd May, not the 26th April as I can't make that Tuesday. If you are keen to get started in January, I recommend doing some walking to build up your CV fitness before the course begins.

If you are not sure which course suits you, email me for advice - or simply come along on Tuesday 11th Jan & if that session is too tough, you can then defer to the 22nd Feb.

If you are new to exercise, it's advisable to have a chat with your GP to check that you will be OK to try running.

Costs are £25 annual WRN membership plus £2 per beginner session. I encourage all new runners to come along for a couple of sessions before committing to annual membership just to check that running is for them. After the programme completes & you graduate to the Improver's, you can opt to pay just £10 for unlimited sessions - much cheaper!

Clothing - sports bra and trainers are essential. I prefer that you start with a pair of trainers that you find comfortable - defer buying running shoes until you know that you'll need them and until you've developed you own running technique. We do run in nearly all weathers (snow is the only problem), so a lightweight jacket is useful too. I provide reflective vests.

Runs go from the Hub Sports Pavilion on Bishopstoke Road in between Bishopstoke and Eastleigh (the rugby club). There is parking, access to loos and a lobby where we can wait in the dry!

Do let me know if you would like to join either of these sessions - my max numbers are limited by the Women's Running Network. I've undergone coaching training as well as a first aid course - and I've been coaching beginners since Jan 2009. Chat is considered at least as important as the actual running by our members! Check out our website eastleighwrn.blogspot.com for more information - and we have a Facebook group too.

I think that's everything! If not, email me at tidridge@gmail.com

Gin

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.

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.

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.