Congrats to D

Congrats to D - 5km in a very creditable 37:33 last night! I'm about to go off on hols - see you all in a couple of weeks.
Gin

Update on June Sessions

Confirming the sessions for June:

Monday 1st June: 6:30pm - standard running session
Monday 1st June: 7:35pm - intermediate running session

Thursday 4th June 7:00pm - all levels running session from the Hub (usual start point - please note the time!)

Monday 8th June: No running session although an informal get-together-and-run may be happening
Monday 15th June: No running session although an informal get-together-and-run may be happening
Monday 22nd June: No running session although an informal get-together-and-run may be happening

Thursday 25th June: 7:00pm - all levels running session from the Hub (usual start point - please note the time)

Monday 29th June: 7:00pm - standard running session (for the current intermediates as well as current standard group)
Monday 29th June: 8:00pm - new beginners 10 week programme

I hope this makes sense. I'd like to persuade one of you to do the organiser training so that future holidays will not disrupt the group!

The 2 Thursday runs will be a bit different - some speedwork, making use of the playing field.....

Gin

Summer Running

A bit more about running in hot weather - personally, I much prefer a cold crisp day than a hot muggy one for running! There are some things that can help to make running in warmer weather more comfortable:

1. Don't expect to run at the same pace when it's hot. Ease off & ensure that you warm up properly. This is especially relevant if you are running when on holiday somewhere hot.
2. Hydration becomes more important. Try to keep on sipping water during the 2 hour window before running, but don't gulp down pints just before! You might want to try running with water - there are neat oval ring shaped water bottles that are designed for this. There are also waist packs designed to hold water bottles and hydration packs (waist or rucksack types) with a plastic water store. Practise & see what suits you. Drinking after your run is also important - but again, don't gulp large volumes quickly.
3. Review when you run. Early morning or late evening may be cooler options than midday.
4. Kit - look for fabrics that are wickable (aka breathable, aka dri fit). These take moisture away from your body, helping you to keep cool and avoid clammy sweaty fabric sticking to your skin. These tend to be better than cotton which gets heavy when wet. Wickable fabrics also tend to be made with flatter seams so they chafe less.
5. Sun safety - remember to wear sunscreen. A hat (e.g. baseball cap) can help too.
6. Sunglasses - not essential, but a nice-to-have. If you get hayfever, you may find that wrap around shades help to protect your eyes from becoming irritated.

WRN AGM

This is on Saturday 20th June, 11am at Salisbury City Football Club. £20 to attend that includes a 5K run (multi terrain, goody bag & medal!), lunch, guest speaker Sam Murphy (who's written some excellent books on running) and a workshop. And the AGM bit!
I'm cheesed off that I can't make it (will still be in Canada) as it sounds like a good day!

Update on the Hub & May Day Bank Holiday

I've had an email from The Hub's manager - they have increased the cleaning frequency of the loos! I'm hoping that this will mean that they are a little less smelly! We should also now get the use of a changing room and access on Bank Holidays. She was also very complimentary on the Beginners' achievements!

Running will take place as usual next week (Bank Holiday Monday) at the usual times. I'll be at the Bishopstoke Community Association Fete on BH Monday afternoon, drumming up some interest in the group - so please come & say "Hi" if you are in the area.

Gin

Music & Running

My Fabulous Mother In Law has recently discovered that she runs faster to music - so some more about running to music....

Why?
I love running to music - it helps me to keep my pace up and it really helps with my motivation when I'm alone. This Runners World article gives a great overview of the benefits many get. However, I find that a good natter does more to prevent boredom - and that running with others helps me to push my pace.

Why not?
The same Runners World article also gives some of the reasons not to run with music. Safety is a consideration - ensure that the volume is low enough that you can still hear traffic and what's going on around you. Many races discourage music as it may mean that runners don't hear what race stewards are telling them - and there are some that feel that it reduces runners engagement with the event.

What hardware?
I'm very fond of my ipod shuffle - as it's solid state, it doesn't have a crisis when it's bounced around and it clips nicely onto my t-shirt. The ipod nano can be linked to the Nike + system in trainers for many training options.

What music?
Very much a matter of taste! I like Christina Aguilera - but only when running - and noisy rock (Foo Fighters are a fave). I have had to eject tracks from my running playlist where the speed changes - Fatboy Slim's Rockafella Skank for example! Some other suggestions in this Guardian article.

Beginners Programme - the second!

The new beginners programme will start on Monday 29th June at 8pm - so if you know anyone who's been inspired by your running achievements this year, please do mention this to them! It will be another 10 week programme.

Until June, I'll be running 2 groups - standard group at 6:30pm on Mondays and Intermediate group at 7:35pm. From 29th June, these 2 become 1 (wasn't that a Spice Girls song??) at 7pm.

And finally - pic is of X & me at the Eastleigh 10K, looking a little post run!