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!
Monday, 25 May 2009
Monday, 27 April 2009
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
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
Monday, 20 April 2009
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.
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.
Friday, 10 April 2009
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!
Sunday, 29 March 2009
A bit more about... what we've learned
The next stages
Well, that’s it for the Beginners Programme –and WELL DONE!!!! As of next week, you’ll be the intermediate group. My new objective will be to bring you all up to 5K of running – not too much more than what you are all currently capable of. I will still aim to write up something each week on the blog and for those of you who like a hard copy, I’ll bring some along.
A bit more ..... about what we’ve learned over the last few weeks
1. We can all run!
2. The best structure to a training session is:
a. Warm Up
b. Train
c. Cool Down
d. Stretch
3. Our voices are our in-built heart rate monitors – if we can chat, we’re within aerobic activity rates and our bodies are not being overloaded.
4. Interval training builds speed. That’s exactly what we have been doing with run/walking. We’ll be doing more of this for the next stages.
5. The right pace is the one that you are comfortable with – never worry about being slower or faster than the others as looping back means we can still run together.
6. Don’t aim for too much too soon. Gradual, little by little is a better approach and runs less risk of injury.
7. Kit – the essentials are trainers, sports bra & something reflective at night (OK, most of us would probably add a few more items of clothing to this list!).
8. Gin is incapable of checking time when chatting – obviously lacking in female multi tasking abilities!
9. Food – having something to eat about 2-1 hour before we run (small snack rather than 4 course meal!) & something when we get home is good practise.
10. Cross training is great. Mixing up activities builds overall fitness. Horse riding, walking, cycling and netball seem to be the favourites.
11. Rest days are important – it’s when your body recovers that it strengthens.
12. Think about your posture. Don’t stare at the floor, keep upright & try not to clench your hands – or your toes!
13. And it’s worth mentioning again, we can all run! Many congratulations – you’ve worked really hard.
Well, that’s it for the Beginners Programme –and WELL DONE!!!! As of next week, you’ll be the intermediate group. My new objective will be to bring you all up to 5K of running – not too much more than what you are all currently capable of. I will still aim to write up something each week on the blog and for those of you who like a hard copy, I’ll bring some along.
A bit more ..... about what we’ve learned over the last few weeks
1. We can all run!
2. The best structure to a training session is:
a. Warm Up
b. Train
c. Cool Down
d. Stretch
3. Our voices are our in-built heart rate monitors – if we can chat, we’re within aerobic activity rates and our bodies are not being overloaded.
4. Interval training builds speed. That’s exactly what we have been doing with run/walking. We’ll be doing more of this for the next stages.
5. The right pace is the one that you are comfortable with – never worry about being slower or faster than the others as looping back means we can still run together.
6. Don’t aim for too much too soon. Gradual, little by little is a better approach and runs less risk of injury.
7. Kit – the essentials are trainers, sports bra & something reflective at night (OK, most of us would probably add a few more items of clothing to this list!).
8. Gin is incapable of checking time when chatting – obviously lacking in female multi tasking abilities!
9. Food – having something to eat about 2-1 hour before we run (small snack rather than 4 course meal!) & something when we get home is good practise.
10. Cross training is great. Mixing up activities builds overall fitness. Horse riding, walking, cycling and netball seem to be the favourites.
11. Rest days are important – it’s when your body recovers that it strengthens.
12. Think about your posture. Don’t stare at the floor, keep upright & try not to clench your hands – or your toes!
13. And it’s worth mentioning again, we can all run! Many congratulations – you’ve worked really hard.
Week 11 Beginners Programme
Very simple tonight - you can take a walk break if necessary!
· Warm up
· Run 30mins
· Cool down
· Stretching
· Warm up
· Run 30mins
· Cool down
· Stretching
Sunday, 22 March 2009
A bit more about... races
Week 10's schedule has already been posted here (see 2 blogs down).
All of you are now capable of doing a 5K race!
Race for Life is a great first race – beginner friendly & inclusive - we could all aim to do Southampton this year? It’s on Sunday 12th July at 11am:
http://www.raceforlife.org/choose-your-event/southampton--12-jul-09-1100.aspx
What you need to do:
1. Enter
Some races fill up quicker than others.
2. Train
Be clear with yourself what your goal is. For any first time distance, a good aim is to get around, not worrying about speed. Your training should reflect your goal.
Reflect the race’s time of day in your training – if it’s a summer morning start, include some summer morning runs in training.
Build up a race plan – what time do you want to pass 1k/2k/3K/4K/5K in? Most races have signs up at each kilometre mark – which is great for checking your pace.
If you will be running the race with a friend, agree between you what the plan will be.
Don’t run at all in the days before the race. If it’s on a Sunday, do your final training run on Tuesday or Wednesday for a 5K.
3. Race Day!
On the night before, lay out your normal kit. Now is not the time to try out new stuff! Ensure you have the following ready:
· Race Number (complete the back with emergency contact info)
· Safety Pins for affixing race number
· Tissues –in case you need the loo when you get to the start
· A watch so you can stick to your race plan
· Supporters are fabulous! Plus they can hold spare kit for you (e.g. warm top)
· Read the race pack to check on start time & place
Organisers like to get you to the start an hour before – but this can feel like an age. Look at parking provision, assume heavy traffic & base your decision on that. If you do need to park some distance away, it’s not a bad thing – good warm up/cool down opportunity.
At the start line, hanging back is good - you will be overtaken less and your pace will be less influenced by others.
Check the time as you go over the start line and then STICK TO YOUR PLAN! Treat the race as a training session – warm up before the start, check your breathing, take a walking break if needed and don’t forget to stretch afterwards.
If you’ve stuck to your plan, you may have the energy for a crowd pleasing sprint at the end!
All of you are now capable of doing a 5K race!
Race for Life is a great first race – beginner friendly & inclusive - we could all aim to do Southampton this year? It’s on Sunday 12th July at 11am:
http://www.raceforlife.org/choose-your-event/southampton--12-jul-09-1100.aspx
What you need to do:
1. Enter
Some races fill up quicker than others.
2. Train
Be clear with yourself what your goal is. For any first time distance, a good aim is to get around, not worrying about speed. Your training should reflect your goal.
Reflect the race’s time of day in your training – if it’s a summer morning start, include some summer morning runs in training.
Build up a race plan – what time do you want to pass 1k/2k/3K/4K/5K in? Most races have signs up at each kilometre mark – which is great for checking your pace.
If you will be running the race with a friend, agree between you what the plan will be.
Don’t run at all in the days before the race. If it’s on a Sunday, do your final training run on Tuesday or Wednesday for a 5K.
3. Race Day!
On the night before, lay out your normal kit. Now is not the time to try out new stuff! Ensure you have the following ready:
· Race Number (complete the back with emergency contact info)
· Safety Pins for affixing race number
· Tissues –in case you need the loo when you get to the start
· A watch so you can stick to your race plan
· Supporters are fabulous! Plus they can hold spare kit for you (e.g. warm top)
· Read the race pack to check on start time & place
Organisers like to get you to the start an hour before – but this can feel like an age. Look at parking provision, assume heavy traffic & base your decision on that. If you do need to park some distance away, it’s not a bad thing – good warm up/cool down opportunity.
At the start line, hanging back is good - you will be overtaken less and your pace will be less influenced by others.
Check the time as you go over the start line and then STICK TO YOUR PLAN! Treat the race as a training session – warm up before the start, check your breathing, take a walking break if needed and don’t forget to stretch afterwards.
If you’ve stuck to your plan, you may have the energy for a crowd pleasing sprint at the end!
Subscribe to:
Posts (Atom)