Leader Course - 11th April

If you fancy spending a day learning how to lead a running group, Eastleigh WRN will cover your costs. The next local course is on Sunday 11th April at the Holiday Inn in Eastleigh.

I'd love there to be more Leaders - even if you'd rather do it simply to provide back up rather than to lead your own sessions. There is no obligation to turn up more often if you do decide to do the training!

Let me know if you are tempted.

Gin

Tip for the week - sports bras

An essential piece of kit for all female runners! Research done a couple of years ago at Portsmouth Uni demonstrated just how much "displacement" (great phrase) occurs while running - and that applies as much to smaller busts as to those who are more endowed. Choose a bra that's designed for high impact activity and that feels comfortable and supportive when you run. There are many providers including M&S, Less Bounce (WRN discount here), Bravissimo and Figleaves. Shock Absorber is probably the most recognised brand, but there are many others, including those catering for larger busts.

And sports bras do wear out! I've read 6 months - admittedly from those trying to sell them. Try to be aware of how supportive your bra is - if it's no longer doing its job, change it. Chafing also indicates wear.

Finally, if you have lost weight, check that your sports bra still fits - you may have changed bra size and it is crucial that your sports bra fits perfectly so that it is effective.

This week's runs 8th-10th March

Cold, but dry running this week. The 8pm Monday group took on a hill session with gusto - and it was great to meet a new Beginner on Tuesday. Sadly, the 7pm Tuesday session didn't happen, but I'm hoping to get this session more established soon.

7pm Monday 5.00km in 32:34, 414 calories

8pm Monday 5.28km in 42:49. 346 calories

8pm Tuesday 3.73km in 32:53, 206 calories

10K run on Wednesday 10km in 75:47

The beginners session on Tuesday will be 31minutes with 1 scheduled walking break (week 9!).

Gin

10k run on Wednesday - time change

The 10K run on Wednesday will start at 7:30pm as I'm double booked! Still starts from Fleming Park.

Gin

Tip for the week - Body Check

When running, it's worth doing a top down body check now & again to check posture & form:

• Where am I looking? If I've been staring at the floor, I need to switch to looking ahead.
• Am I running tall? Try to lift my head and spine so that I am.
• Are my hands clenched? Loosen them to loosen arms and shoulders for better posture.
• Am I bringing my hands & arms across my body? If so, bring them to the sides.
• How are my hips? I need to kind of sit into them (easier to do than explain!).
• How's my stride? Are my feet scraping the floor mid stride? If so, lifting my heels a little will lift my stride with little effort.
• Are my toes clenched? Normally yes for me - try to relax my toes and feet.

Don't worry if you forget it all - every bit of improvement will help. And you can always add in anything else you've found useful.

This tip is from Sam Murphy's book "Run for Life". Body checks are great to do when I am starting to flag as the process brings my focus back. And it's when I'm tired that my posture and form normally goes to pot!

Felicitations - a fine first 5K

Congratulations to Patricia for completing her first 5K - an impressive feat as she took up running in mid January!

This week's runs included another 10K - a more challenging route around Fair Oak and I was pleasantly surprised that we completed it in the same time as the easier Eastleigh 10K route. We will be back at Fleming Park next Wed (10th) at 7pm for another go at the race route.

The advanced group will start at 7pm as per usual on Monday.

Monday 6:30pm 10.00km in 70:46, 818 calories (data from Garmin)

Monday 8pm 5.00km in 40:01, 327 calories (data from Garmin)

Tuesday 8pm 3.61km in 33:14, 235 calories (data from iphone)

The Tuesday 7pm run hasn't been happening of late as the group's regulars have all been out of action. It is still available however (i.e. I'm there at 7pm ready to run!). It tends to be a slightly easier pace than the Monday 8pm group - do feel free to try this session especially if you want to ease back in gently after a break from running.

On Tuesday, the beginners programme has just 2 walking breaks at 10mins and 21mins, session time will be 32 minutes.

Pink band amnesty!

I seem to only have 2 of the pink reflective bands left! Please can you return any that you have - doesn't matter how long ago!

There will be another 10K training run on Wed 10th March from FLEMING PARK at 7:30pm. We'll be doing the Eastleigh 10K route again - all speeds welcome.

Sport Relief Mile - the Southampton events take place on Sunday 21st March and you can choose to run 1 mile, 3 miles or 6 miles. 1 & 3 milers start at 12:00 and 6 milers start at 11am. Pauline, Jess and Patricia are all thinking of taking part. Check out the website for more details.