This blog has moved....

The Eastleigh SRS blog is now here - click on the link to find it!  I've made the change to make things much more SRS-ish.

Runs from Eastleigh on 20th & 21st Feb - and a change

This will be the last weekly blog from this website - I will be starting a new one this week with a more SRS-ish url!  


I've scheduled the next 2 Thursdays as Eastleigh 10K test runs.  No looping back as that will add to the length of your run, but will probably adopt the SRS front & back marker approach instead, issuing a couple of maps of the route - have a look here to see where it goes.  The only differences will be at the Passfield Ave turn onto Shakespeare Rd where we may cut the other side of B&Q and given the lighting, we will finish up Passfield Ave rather than cutting into the park.  I will be the back marker.  Walk breaks are very acceptable and the aim is to give those of you taking part this year a bit of a confidence boost.  Both will go from the lobby at Fleming Park & will be setting off at 7pm.


Last Week's Runs:
Mon 7pm 6.79km in 44:36, 561 calories
Mon 8pm 7.15km in 50:45, 578 calories
Tue 7pm 5.66km in 42:12, 426 calories
Tue 8pm Beginners 3.29km in 32:55, 185 calories


This Week's Beginners - Week 8
33 minutes with 2 running breaks - one at 10 mins & one at 21 mins.  So much easier to sort out than the earlier walking breaks....

Runs from the Hub on 13th & 14th Feb

Well done to all of you who completed the CC6 at Bolderwood - very jealous:

• 30th place: Claire D
• 42nd place Donna R
• 43rd place Dawn H
• 47th place Louise H-W
• 49th place Jayne
• 50th place Clare L
• 55th place Gillian
• 56th Place Hilary
• 57th place Pat

The 6th (and last) CC6 of the year will be at Fleming Park on March 4th.  Will attempt to get the hang of calendars & actually make this one....


More of you than I expected came along on Tuesday - valentines & half term obviously couldn't keep you from getting your running fix!


Last Week's Runs
Mon 7pm 6.88km in 45:17, 566 calories
Mon 8pm 5.32km in 47:51, 287 calories
Tue 7pm 6.24km in 38:43, 525 calories
Tue 8pm 3.79km in 38:07, 218 calories


Beginners Week 7
3 walk breaks this week - it's important to set out at a steady pace now that the running intervals are longer so you can guarantee finishing in fine fettle!

• Warm up
• Run for 33 minutes with a 1 min walk break at 8, 17 and 26 minutes.
• Cool Down
• Stretching

Runs from the Hub 6th & 7th Feb

Parkrun PBs last week for Claire D (25:14), Karen B (25:17) and Clare W (29:59) - how impressive is that?  Especially as it was so cold yesterday.  This Saturday, SRS are supplying the volunteers, so let Hilary know if you are able to pitch up & help or contact Eastleigh parkrun direct.


The Beginners are doing brilliantly and will be doing their 6th week on Tuesday.  If any SRS runner would like to come along to meet, encourage & support them on Tuesdays, it is much appreciated.  Many thanks to Fiona for doing so on Tuesday.


Mon 7pm 6.96km in 41;53, 555 calories
Mon 8pm 7.26km in 47:18, 593 calories
Tue 7pm 6.85km in 45:53, 566 calories
Tue 8pm 4.41km in 43:27, 276 calories


Beginners Week 6

• Warm Up
• Run:
• 34 minute run with walking breaks at 6mins, 13mins, 20mins and 27mins
• Cool Down
• Stretch

A bit more about... CC6

When we joined SRS, some of us were slightly bemused when we were encouraged to take part in CC6s and RR10s - was it 6K, 6 miles, 10K, 10 miles, off road, on road - what were these things and why take part?


Well, I do now know & understand why SRS take part so enthusiastically in these series!  Starting off with the CC6....

• What? 
• CC6 - Cross Country League race.  There are 6 over winter - hence CC6!  The running clubs of south Hampshire organise & take part.
• When? 
• One Sunday morning per month from November to March.  All start at 9:30am.
• Where? 
• Each race has a different course.  Four of the six are in the New Forest (next Sunday's is at Bolderwood), the last one was close to Winchester and the one on 4th March is at Fleming Park.
• How far?
• About 4-5 miles - a different distance each time.  Courses are cross country - so off road & most have hills.
• How much?
• Free.
• How does it work?
• Check on the website to get the start point and allow plenty of time to get there as the selected car parks can take a bit of hunting down!
• Wear an SRS top if you have one - but don't worry if you don't.  Look for other SRS tops so we can get together at the start & learn who's doing our admin.
• Run.
• At the end, you'll be handed a raffle ticket.  Hand this to the SRS organiser who will administer the paperwork. 
• Your results will then appear on the CC6 website & will contribute to SRS's performance over the series.  We need 3 runners each time to have our results counted.
• What's so good about it?
• Beautiful locations - a chance to run with some new scenery.
• Friendly & welcoming.
• Free.
• Very well marshalled and you can study a course map at the start.
• SRS help to marshal/organise the Winchester CC6.
• Very fast runners can't take part.  It is designed to be a good series of events for club runners.
• Good to meet other club's runners - and other SRS runners!
• Early-ish start means that you have the rest of your Sunday free.
• Any downsides?
• It can be muddy - trail shoes will be really useful.
• No loos at the start/finish!
• It isn't chipped so you will lose a few seconds from your time if you weren't first in line at the start.
• Do check the maps for starting car parks - there may not be a marshal directing traffic when you arrive.

Check out the website to learn more.

Last Week's Runs - 30th & 31st Jan late again!

The SRS training weekend was rather brilliant - do sign up quick next year!  More activity - and more cake - than I believed I was capable of getting through.  Highlights included seeing Sarah F looking fresh and smiley after a 2 hour run, Louise & me doing 10 miles that might have been closer to 11 depending on who's GPS was more accurate, zumba taster, pilates, circuits and a sports massage.
Congratulations to Karen B for a PB at Saturday's parkrun - well under 26 minutes!
I'm looking for 2 volunteers to do a training coaching course on Sat 18th Feb.   Fully funded by SRS, on completion, you'd be able (if available!) to cover for me when ill/on hols/tied up with work, along with Louise.  Do let me know soon if this would interest you.


Anyway, the runs:
Mon 7pm 7.22km in 47:31, 595 calories
Mon 8pm 4.62km in 42:31, 255 calories
Tue 7pm 6.04km in 45:02, 473 calories
Tue 8pm 3.84km in 34;27, 239 calories
Sunday 9:30am 16.47km in 1:50:33, 1355 calories


Week 5 Beginners

• Warm up
• The run:
• Run for 4 mins, walk for 1 & repeat until you've been out for 15 mins.
• Run for 5 mins, walk for 1 & repeat until you've been out for 39 mins.
• Cool Down
• Stretch

A bit more about... parkrun

I'm going to embark on another mini series of blogs about stuff you might find useful.  I'm sure you'll all contribute your own wisdom either as comments here or on Facebook!
Anyway, this mini series is about local events and kicking off with parkrun.

• What? 
• Eastleigh parkrun
• When? 
• Every Saturday morning at 9am
• Where? 
• In winter, the playing fields on Wide Lane, in summer, Lakeside Country Park next door.  The parkrun website tells you exactly where the start is - and whether they are in summer or winter mode
• How far?
• 5km
• How much?
• Free to everyone.
• How does it work?
• You need to register beforehand on their website.  This is free.  
• Then print off a barcode that you take with you on Saturday.  
• On crossing the finish line, you'll be handed a 2nd barcode.  A marshal will scan this together with your personal barcode.
• Later that day, you'll be texted & emailed your time.  You'll also learn if you managed a PB!  Check on the website to track your progress.
• Do 50 (like Karen B & Claire D) & you'll get a t-shirt.
• What's so good about it?
• parkrun is a series of 5km races that take place at venues all over the country at 9am on Saturdays.  Extremely well organised by volunteers, you'll run with a diverse mix of speeds - and ages, including kids.
• The organisers are fabulous - and will respond well to any queries.  They maintain a useful Facebook page as well as the main website.
• You can track your progress.
• Pretty flat.
• On the summer route, you can take your dog.
• Pacemakers operate on some weeks - a great way to beat a time barrier.
• Because it starts at 9am, it doesn't cut into your weekend too badly.
• Any downsides?
• It can be muddy - trail shoes will help, especially in winter.
• The course always involves laps
• Try to get there at least 5-10mins before the start.

If you're a little nervous about the first time, volunteer to help out.  This will give you the chance to see what's going on & meet some of the runners and organisers without the additional pressure of actually running!  You can volunteer any week, but SRS are providing lots of volunteers on 18th Feb.

Alternatively, mention you'd like to give it a go on Mon/Tue at the training session & I'll see if I can rustle up a running buddy for you.

Find out more: http://www.parkrun.org.uk/eastleigh/home

Runs in Eastleigh 23rd & 24th Jan

Please can you all ensure that you have joined/renewed membership?  It is only £15 per annum - a fraction of most gym's monthly fees - so cost shouldn't be a barrier!  I'm never going to ask to see membership cards, but if you are running with us, you need to be a member or our insurance isn't valid.  Click here to find out how.... 


Congratulations to Claire D who did her 50th parkrun at the weekend - an incredible achievement!  She joins Karen D as our 50 parkrun stars.


Mon 7pm, 7.37km in 47:18, 608 calories
Mon 8pm 6.84km in 49:40, 538 calories
Tue 7pm 5.61km in 44:26, 389 calories
Tue 8pm  3.87km in 36:12, 227 calories


Beginners Week 4

• Warm up
• Run for 3 mins, walk for 1 min until you get to 13 mins
• Run for 4 mins, walk for 1 min until you get to 37 mins
• Cool Down
• Stretch

Eastleigh Runs last week - 16th & 17th Jan

Well done to Sian - she broke the 30 minute 5K barrier at parkrun last week and got a new PB this week.  Sarah N also did her first parkrun in under 30mins.  Karen H & Valerie both took part for the first time.
And if you take a look at this link, you'll see a red 50 by Karen B's name - she's notched up an incredible 50 parkruns!  Claire D is at 49, so will soon be joining the 50 club.
We are so lucky to have this free, weekly, very well organised event on our doorstep.


Many congratulations to Lizzie who has given birth (finally!) to Isabelle.  Who knows, in 18 years, perhaps Isabelle will joins SRS?!


Little bit of drama with the Tuesday 7pm run where we managed to get split up - all worked out in the wash though!  The SRS AGM took place on Wed & I was chuffed to see Helen & Sarah F there.


Last Week's Eastleigh Runs

• Mon 7pm  7.18km in 46:55 mins, 593 calories
• Mon 8pm  5.46km in 43:42 mins, 374 calories
• Tue 7pm  6.02km in 42:39 mins, 479 calories
• Tue 8pm  3.86km in 36:51mins, 234 calories

This week's beginners will be:

• Warming up
• Running!
• Run for 2 mins
• Walk for 1
• Repeat until you get to 12 mins
• Run for 3 mins
• Walk for 1
• Repeat until you get to 36 mins
• Cooling down
• Stretching

Runs w/c 9th Jan

Welcome to the new beginners!  You all did fabulously on Tuesday & it was great to be able to put faces to email addresses..... and particularly good to see Alexa & Sue back.
More well dones - to Louise H-W, Clare W & Jo who all ran in the Stubbington 10K.


It's the AGM this week on Wednesday - I'll be there & I hope a few others from Eastleigh will be too!


Mon 7pm 7.22km in 49:18, 595 calories
Mon 8pm  4.2/6km in 36:20, 247 calories
Tue 7pm  5/5.5/6km in 42:53, 283 calories
Tue 8pm 3.1km in 31:41, 173 calories


Beginners this week will be....

• Warming up
• Running for 1 minute & walking 1 minute until 15 minutes.
• Running for 2 minutes & walking 1 minute until 34 minutes.
• Cool Down
• Stretching

Runs w/c 2nd Jan

Apologies for the chaos on routes last week.  Monday's runners got to choose their own (kind of), taking turns to decide which way to go at the junctions.  Tuesday went a bit wrong - I really wasn't intending for the speedier runners to do 8K & we didn't finish until 8:15.....
My new New Year resolution is to prepare more conscientiously - especially as the beginners start on Tuesday 10th!


Louise, Jennifer & I joined Dawn, Tanya, Catherine, Pat, Gillian and Hilary as marshals for today's CC6.  The next one is on 19th Feb & is in the New Forest again at Bolderwood (and it's stunning around there!).


Jennifer has a big batch of kit now - including SRS reflective bibs for £5 - and will be selling it at the AGM on 18th Jan.  Let her know if you'd like some but can't make it to the AGM.


Last week's runs:

• Mon 7pm  6.52km in 44:34 529 calories
• Mon 8pm 5.30km in 43:19 355 calories
• Tue 8pm  7.07km in 60:05 471 calories

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

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.

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

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

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.

1.     

•   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.

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

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

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!


What:


• 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.



Where:


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


When:


• 2:30pm on Sunday 18th December


How much


• Free!


How to join in


• RSVP to tidridge@gmail.com or RSVP to the Facebook event that I will set up shortly.

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