Running Club News 18/4/14
A great start to the bank holiday weekend today as a record turnout for the Friday Running Club enjoyed the Bank Holiday Sunshine!
There were a few new participants and a couple of previous runners returning to us today. First-timer, Rob, ran with us at the Eastleigh 10k and shocked us with an amazingly quick time. He did it again today leading from the front and finishing in a very good average of 8m 36s. There is some debate over who was 2nd as Pete joined the race a little way round the route but ran through the pack of runners to the front to finish alongside Rob. Pro rata his average would have been slightly quicker, but Mike has already text me to state that he actually came second on the route and beat Pete!!! Bit competitive lads! But Mike had a great run today smashing his PB with the club by over a minute per mile and averaging under 9mins per mile! This was fantastic for Mike and now we finally know the secret to keeping him quiet….run under 9mins per mile!!!! Well done Mike
Also running for the first time with the club today was Jessica. The family, Sue, Jo and Jessica all started together, and it seems to be a family trait that they always start at the back, nice and steady then slowly progress through the pack of runners to finish strong and in exceptionally good times. Jessica finished her 4.15miles in an average of 9m 29s per mile alongside her mum, Sue, with Jo, her sister, just infront! Well done ladies, it was a great run from you three.
Back with the running club today were Mel and Sharon. Both are one of the original runners and founders of the running club, with their first run in March 2011 with the club. Back then they ran 3.5miles in and average of 10m 41 (Sharon) and 12m 31s (Mel), they have come along way and it is great to see them still enjoying running. Today Sharon achieved 10mins per mile and Mel 10m 15s a big improvement over the years ladies, well done!!
There were a couple today who were a whisker away from thier own PBs, Greg has been looking strong with his running in recent weeks and finished strong again today, his 9m 18s per mile just 4s per mile off his PB! Alistair had an awesome run this morning. It may be the mornings that are better for Alistair as he certainly looked spritely today as he completed the route in under 9mins per mile. His fastest for a long time and also only 4s per mile outside his PB! Well done Gents! Making her PB with the running Club today was Lindsey. She finished dead-on 10mins per mile, her best with the club so far and was probably well within her comfort zone! Well done Lindsey, strong run!!
Sandy was also back today and finished the route alongside Mel, both achieved 10mins per mile average and smiled all the way around. Also pleased with their performance today were Jody and Maggie. Great runs from the both of them today means they have burnt good calories so they can enjoy Maggies birthday celebrations this evening guilt free! Have a good night girls
Well done to all the runners today a great preparation for the Easter weekend. Don’t forget you can work off any exceess at the end of the weekend with a run on Monday evening 6.30pm. I hope to see you then!
Running Club News 14/4/14
It was a beautiful evening to go running along the river Hamble and with the tide out this week that is exactly what we did. The route requires the tide to be out so we can cross the path leading from the shore to Brook Avenue without our armbands! It is just over a mile of off-road terrain with the majority uphill so it is a fairly challenging course. Clearly not challenging enough for Mike though as he set a new course record, personal best and first sub-7min per mile average at the running club in over 14 months!! He smashed the 4.4mile course in just 30 mins with an average pace of 6m59s per mile. Excellent Mike, well done!! Even Pete wasn’t able to keep him in his sights today, even though Pete beat his own course PB, improving on last times run by nearly 2 minutes.
Running for the first time with the running club tonight was Jody, she is looking to do the Great South Run again this year and will be training with Maggie. Jody had a great first run completing the route in an average of just 9m 40s per mile! Well done Jody! Maggie had new trainers and there was some debate on who would carry her through the muddy lane so not to get them dirty. Someone clearly did as her trainers were still bright white at the end. The trainers certainly worked though as Maggie averaged a great 10m 27s per mile. The only thing whiter than her trainers this evening were Mikes legs! The white blur was on form though as he helped Maggie round the route! Well done guys! Tom kept with Maggie and Mike until near the end and his average of 10m 11s per mile was good for his first run back in over 2 months, well done!
Greg had a good run this evening too. We had some debate on Fridays run, as Greg averaged a 9m 55 on the Friday 4.1m route. It was felt Greg was very much a morning person, with his best times being achieved during the Friday club not the Monday club. Well this changed this evening as he produced a great run to beat Fridays average by over 20seconds per mile and achieve his 2nd fastest average ever with the club and his quickest on a Monday meeting! Well done Greg!! Some thanks needs to go to Alistair who set the early pace for Greg and to Jo who overtook him near the end and spurred him on for the last mile! Alistairs run was his fastest for over 2 months and for Jo this was her fastest Monday night time and only 4 seconds per mile outside her overall PB!! Well done team!
Sarah had a great run this evening too. Encouraged round the course by Charles, she matched her pace from last week at 10m 42s per mile but ran nearly a whole mile further than last week, non-stop! Well done Sarah!! Awesome!
Next week we have a meeting at 9.15am start on Good Friday and 6.30pm Start on Easter Monday for those who are keen. Same routes for the last time!!
Running Club News 10/4/14
First of all, apologies for the delay in the running club news blog. Problems with internet access has resulted in a delay in posting the results from the last few meetings. Hopefully the news below will bring everything up to date!
We are currently preparaing for the “The General” on May 18th – http://www.toughenoughraces.co.uk/the-general/
So specifcally there is an element of off-road running going on. On Friday 4th the runners undertook a 4.1mile route which encompassed about 1.25miles of wet muddy lanes……great fun!!
The team did fantastic -
We all set off together but as the lane approached the group splintered slightly. The off-road element of the run does use up a lot more energy both mentally and definitely physically. So it is great route to improve on your fitness and can be fun along the way. The route we took was – http://www.mapmyrun.com/gb/hamble-eng/4-2m-x-country-route-23255580
Greg had a great run, leading from the front again, he didn’t slow down this time, showing his fitness and stamina are improving all the time. He was that impressive he was stopping traffic along the route this week as well!! Infact, there was a traffic jam going down Fleet End Road as they watched him run! Pete only managed to catch Greg at the very end to finish off a great run for Pete. Jane was flying at the start and an unfortunate phone call right on a hill which slowed her down. But she managed the tough route in style! Jo also was very impressive, completing the route in just over 10mins per mile. Well done team
The Monday group had planned to repeat the previous weeks route but a high tide prohibited the cut through from the river Hamble to Brook Avenue so an alternative was sort. It was decided that the Monday group would replicate the same route as the Friday club for 1 week. It had rained most of the day so the puddles were full and the track muddy, but everyone finished the run with no problems and infact quite a lot of smiles at the end. I think they like this route!
It is a tough route but Mike seemed to take it in his stride with an amazing average time of 7m 12s just 2 seconds per mile outside his PB! Very impressive, he is just getting faster and faster! Pete improved on his friday run on this route taking a massive 6m 09s off his time!! Well done Pete.
A sprint finish from Alistair was required for him to come in just infront of Georgina. Georgina did well to keep up with Alistair for the majortiy of the route and the sprint finish resulted in her fastest ever time with the running club, a new PB of 9m 39s per mile. Well done George!
Sue had a great run too! her average of just over 9mins per mile was very impressive and nearly a minute per mile quicker than her daughters time from Friday!! Well done Sue!
Greg had also run the route on Friday, but is clearly a morning person as he was a little slower on this evenings run. I am convinced he will improve on his time this Friday though as we repeat the route again. Charles finished just ahead of Greg in a good run that saw him finish in sub 10mins per mile and a good improvement week on week.
Finally it was great to see Sarah back running with the club. She has had a break since the eastleigh 10k but is back now with renewed determination. She has already booked her place on the Great South Run and I would advise as many of you as possible to do the same as places are filling up very quickly now. Click here to register - http://www.greatrun.org/Events/event.aspx?id=12
Hopefully the tide will be kind to us this Monday and we will return to the Hamble run. Fridays team its the same route again and a chance for a course PB!
EASTER NUTRITION SPECIAL
April often signifies the start to summer, the sun comes out, the kids have time off school and there is the temptation of chocolate at Easter. Following the typical post Christmas fasting people’s bodies are craving sugar at this time of year and then all of a sudden there is an abundance of Chocolate on every shelf in every store!
It’s not a case of locking yourself in your house for the whole of April; it’s more a case of being sensible on what you have. We have provided a list of Chocolate Easter Eggs and Seasonal Treats and their calories. Remember you can have a treat, it is about a lifestyle not a diet and we want you to enjoy yourselves. However, be aware that these calories will go towards your daily target and you don’t want to go over too many times. It is also worth noting that the sugars in Chocolate will also leave you craving more and will not fill you up. To help with this we have provided a selection of seasonal tasty treats and meals that will leave you full, nourished and on track for a slimmer summer.
Easter eggs – the low down on whats a good egg !!
This list demonstrates how many calories there are in a selection of Easter eggs and chocolate Easter treats.
Per Aero Bubbles Easter Egg Shell (235g) Calories: 1264.3 cals
Per Nestle Mint Aero Lamb (27g) Calories: 146 cals
Per Cadburys Buttons Medium Easter Egg (162g) Calories: 858.6 cals
Per Cadburys Caramel Easter Egg (38g) Calories: 195 cals
Per Pack of 2 Cadburys Caramel Easter Bunnies (40g) Calories: 200 cals
Per Cadburys Creme Egg (39g) Calories: 180 cals
Per Terrys Chocolate Orange Easter Egg (120g) Calories: 636 cals
Per Cadburys Crunchie Medium Easter Egg (167g) Calories: 885.1 cals
Per Cadburys Dairy Milk Large Easter Egg (343g) Calories:1817.9 cals
Calories in ½ Dairy Milk Chocolate Egg Shell Calories: 909cals
Green and Blacks Dark Chocolate Easter Egg (180g) Calories 991.8 cals
Per Cadburys Flake Medium Easter Egg (153g) Calories: 810.9 cals
Per Green & Blacks Mini Egg (7.5g) Calories: 42 cals
Per Kinder Surprise Egg (20g) Calories: 113 cals
Per Nestle Kit Kat Chunky Easter Egg (235g) Calories: 1250.2 cals
Per Chocolate Mini Egg, Lindt (5g) Calories: 30 cals
Per Maltesers Bunny (29g) Calories: 157 cals
Per half a bag of MilkyBar Mini Eggs (50g) Calories: 250 cals
Per Cadburys Mini Egg (3.3g) Calories: 16 cals
Per Cadburys Roses Large Easter Egg (307g) Calories: 1627.1 cals
Per Nestle Smarties Small Easter Egg (138g) Calories: 731.4 cals
Per bag of Smarties Mini Eggs (100g) Calories: 488 cals
Per Cadburys Twirl Large Easter Egg (325g) Calories: 1722.5 cals
In summary, there is a lot of calories in each egg, and chocolate will often leave you feeling hungry and empty afterwards
Here are a few suggestions to have as deserts over Easter instead of the Chocolate Eggs -
Low calorie Easter cup cakes
You will need (makes 12 fairy cakes )
150g self-raising flour
1 1/2 tsp baking powder
7 tbsp splenda Granulated Sweetener
150g low fat spread
2 eggs, lightly beaten
1 1/2 tsp vanilla extract
2 tbsp skimmed milk
100g chopped chocolate (optional)
For the frosting:
250g tub low fat soft cheese
4 tbsp splenda Granulated Sweetener
4 tbsp icing sugar
A few drops of food colouring (of your choice)
A few mini eggs
- Preheat the oven to gas mark 5/190ÂºC/fan 170ÂºC. Line a 12-hole bun tin with fairy cake cases.
- Sift the flour and baking powder into a bowl and stir in splenda. In another bowl, beat the low fat spread with an electric whisk until softened, and then gradually add the beaten egg, then the vanilla extract.
- Fold in the flour mixture using a metal spoon or plastic spatula; fold in the milk and then add the chocolate
- Spoon into the cases and bake for 12-20 minutes or until lightly golden on top. Allow to cool for 3 minutes before removing from the tin.
- For the frosting, whisk the soft cheese, splenda and icing sugar and add the food colouring of your choice. Spread over the cooled cakes and decorate with mini eggs.
Low Fat Chocolate Chip Oatmeal cookies
What you need ( makes 2 dozen cookies)
1/4 butter, softened
1/2 cup brown sugar
1/3 cup granulated sugar
1 tsp vanilla extract
1 cup all purpose flour
1 1/2 cups old fashioned oats
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
1/2 cup chocolate chips
How to make it
- First, preheat the oven to 175 degrees.
- Place the softened butter and the brown sugar and white sugar in a medium sized mixing bowl. With an electric beater, beat the butter and sugars until the mixture is smooth. Then, add the egg and the vanilla extract, and continue beating until the mixture is completely combined.
- In a separate, large mixing bowl, combine the flour, old fashioned oats, baking soda, baking powder, salt, and ground cinnamon. Assure that the mixture is well combined. With a large, sturdy spoon, mix in the butter and sugar mixture. Pour in the chocolate chips, and combine well.
- Spray a large baking sheet with non-stick cooking spray. Use a tablespoon to drop the dough by rounded tablespoons onto the baking sheet. Space the cookies about 2 inches apart from eachother.
- Bake the cookies for ten to twleve minutes, until the edges of the cookies turn slightly brown. (bake a little less for soft cookies, and a little longer for crisp cookies).
73 Calories per cookie
Easter Sugar Cookies
What you need (makes approx 30 cookies)
5 tbsp butter, softened
3/4 cup sugar~
1 tsp vanilla extract
1 2/3 cups all-purpose flour
1 tsp baking powder
1/4 tsp salt
How to make it
- Using a mixer, beat butter and sugar until creamy. Add egg and vanilla, mixing well. In another bowl, whisk together flour, baking powder and salt. Gradually stir flour mixture into butter and sugar until dough forms.
- Don’t worry if the dough seems a little crumbly at first; it will come together.
- Wrap dough in plastic and chill for two hours in the refrigerator.
- Preheat oven to 175 degrees.
- On a lightly floured surface, roll out dough to a 1/4-inch or 1/8-inch thickness. Use Easter-themed cookie cutters dipped in flour to make cutouts. Gather scraps and re-roll until all the dough is used.
- Place cookies 1 inch apart on a parchment-lined cookie sheet.
- If you’re using sugar sprinkles, decorate the cookies before baking.
- Bake for 10 minutes or until the edges are lightly browned. Transfer to wire rack after 1 minute to cool.
Makes 30 cookies, depending on size of cookie cutters used.
65 calories per serving
What you need
- 12 paper fairy cake cases
- 100g (4) wholegrain wheats
- 200g milk chocolate
- 3 tbsp golden syrup
- 50g unsalted butter
- To decorate
- 2 packets mini chocolate eggs and little chicks
How to make it
- Put 12 paper cases into a fairy cake tin. Then crush the wholegrain wheats into small pieces in a bowl.
- Break the chocolate into small pieces and put in a medium pan with the syrup and butter.
- Put the pan onto a low setting on the hob and wait for the chocolate melt.
- Take it off the heat and stir.
- Add the crushed wheats to the chocolate and quickly mix with a spoon until everything is chocolatey.
- Use a spoon to drop the mixture into the cases and then poke a hole in the middle of each one to make nests.
- Leave them in the fridge until they’re hard and then put a few eggs in each nest. 235 calories per serving
Easter Hot Cross Buns
What you need (Makes 12 Hot Cross Buns- can be frozen once made)
- 450g (1lb) strong white flour
- 1 sachet easy-bake yeast
- 5ml (1tsp) ground mixed spice
- 5ml (1tsp) ground cinnamon
- 50g (1.75oz) caster sugar
- 50g (1.75oz) butter
- 160ml (5.5fl oz) semi-skimmed milk
- 1 egg
- 75g (2.75oz) currants
- 50g (1.75oz) cut mixed peel
- 5ml (1tsp) sunflower oil
- 50g (1.75oz) plain flour (for the pastry crosses)
- 25g (1oz) butter (for the pastry crosses)
How to make it
- Mix flour, yeast, spices and sugar in a large bowl.
- Gently heat the milk with the butter and 75ml (5tbsp) water, until the butter has melted. Cool until it feels warm but not hot. Add with the beaten egg, currants and mixed peel. Mix.
- Knead the dough for approximately 10 minutes on a lightly floured surface until smooth. Place in a lightly oiled bowl. Cover with a tea towel. Leave to rise for 1.5 hours in a warm, draught-free place.
- When dough has doubled in size, turn out onto floured work surface. Knead for 2–3 minutes. Divide into 12 pieces.
- Shape each into a round bun. Place on lightly oiled baking sheets with a space between them. Leave to rise in a warm place until doubled in size again.
- Preheat oven to 220°C, 425°F, gas mark 7.
- In a bowl rub plain flour and cubed butter until resembling breadcrumbs. Add 10ml (2tsp) water. Knead to smooth dough. Roll out thinly; cut into strips.
- Lay over buns in a cross, securing with a little milk brushed on. Bake in the oven for about 15 minutes until golden and hollow sounding on bottom when tapped.
- Make a glaze by mixing 30ml (2tbsp) caster sugar with 30ml (2tbsp) water. Dissolve and simmer gently. Brush over buns as soon as they come out of the oven. To freeze, place cooked, cooled buns in freezer bags. Seal and freeze for up to 3 months. Defrost and reheat in the oven or the toaster.
250 calories per hot cross bun
Monday Running Club News 31/3/14
This evening we started the preparation for our next event run. A choice of 3 runs were made available for May 18th with “The General”, in Winchester coming out favorite! This is a Cross Country run with optional assualt course challenges along the way. It is a bit different from what we have done in the past so more specific training will come up over the coming weeks in preparation. For more information and to enroll on “The General” please go to http://www.muddyrace.co.uk/south/the-general-race-10k-winchester/ Please let me know when you have registered so I may plan the logistics!
Back to this evening and the route tonight contained about 1.5miles of off road running. This included a gravel path along the river Hamble as well as two muddy lanes to overcome (they were also up hill!). The whole route was 4.4miles and everyone completed the route non-stop even with the rain coming down!
For some this was a first experience of “off-roading” and it is certainly different! Mike though seemed to take to it like a duck to water as he achieved a personal best split time this evening of 7m 10s per mile over the route. He is either getting fitter or loves off-road running as this is not an easy route to achieve a PB!! Well done Mike! The other Mike, Mike H, also achieved his PB this evening! He went especially fast through the muddy lane, apparently because he didn’t want to get his new trainers dirty! It worked though as he achieved a fantastic time of under 9mins per mile! Sue was running with Mike H, and matched his time. Sue and her daughter Jo have already put in for the Great South Run this year, as have I! Don’t delay on this one either as it books very quickly!! It is the 25th year anniversary so it will be more busy than normal! Book now at – http://www.greatrun.org/Events/event.aspx?id=12
Greg seemed to like this route, especially as the last 2miles are all down hill. He burst away from Charles down the hill and was uncatchable, he nearly caught up with Bruce near the end too. In all the three lads were all within 100seconds of each other. This route was very enjoyable but will made more enjoyable in the sunshine now the clocks have gone forward. I’m already looking forward to next week to see everyone’s improvements.
Monday Running Club News 24/3/14
It was the day after!!
Sore feet, tight legs and a few hangovers greeted the runners after yesterdays heroics at the Eastleigh 10k race. As expected this evenings running club was sparsely populated as people reflect, recuperate and relax after the weekend. For the 5 that ran this evening it was a loosener, a short route to get the legs moving again and a stretch after to aid the recovery. Well done to Nick, Mike, Sandy, Sarah and Pete for turning up and running in some less favourable conditions. There were no records broken this evening as the group splintered in to two and ran steady, sociable runs. Well done guys!
And so begins the next challenge. Starting next Monday we will look to build up the training for the next event. It is an ideal time to start if you are a beginner and even if you’re not, check out the webpage – http://nltraining.co.uk/running-club/ and come and give it a go!
I have highlighted May 18th as the next available date for a race, that is 7 weeks away to train! There is a choice of 3 and I would like to determine which one asap so we can all enroll. The choices are as follows -
|RUN||WEBSITE||VOTES SO FAR|
|Run in the Park, Netley||http://www.southamptonathleticclub.org.uk/wordpress/netley-10k-race/|
|The General, Winchester||http://www.muddyrace.co.uk/south/the-general-race-10k-winchester/||1|
|Meon Valley 10k||http://www.moors-valley.co.uk/event/charity-10k-run-18-may-14/||1|
Please text or e-mail asap on which you would prefer to do, so I may plan and prepare the training.
Eastleigh 10k 2014 Results
New life Training Runners are a running club based in Warsash. We have spent the last 2 months preparing our runners of all abilities to run the Eastleigh 10k! If you would like to find out more about the Warsash Running Club please check out our webpage at http://nltraining.co.uk/running-club/
The weather was perfect for running – a dry day with a nice cooling breeze. The Marshalls and organisers were fantastic and the race started dead-on 10am! At New Life Training we had the largest contingent of runners we have ever entered in a race with 20 keen participants.
All 20 runners completed the race brilliantly.
Greg managed to complete the course without getting lost today although he did get a little lost on the way to the race which was probably a blessing as it got it out of his system early. He had a great run, although the coaching he recieved on Friday about starting the race slowly really didnt work! His first mile was well under 9m30s, very fast, but once he levelled out he was fine and finished in a good average of 10m24s, finishing just 40th in his category. Well done Greg!
Maggie woke up this morning with tonsilitis so was not well, but she managed to complete the run non-stop and in a very good time too. This was her first ever 10k race and she performed amazingly, well done Mags, Great South Run next for you girl!! Mike, her Dad, ran with Maggie. His new Addidas sponsorship deal coming in just in time for todays run! They certainly got good exposure as Mike and Maggies time was a very respectatble 1h 02mins.
It was great to see Nick running with the club again today. I personally took a lot of enjoyment in seeing him cross the line knowing how hard he has worked rehabilitiating his knee following a nasty injury last year. This was the furthest Nick has run in nealry 6 months and, although he was suppose to be taking it easy, we both knew he would get bored at a steady pace. His time of just 51minutes was extremely fast. Nick himself was chuffed to bits, not only with the time but also the fact he beat his son, Henry, who came in just 189 seconds behind! Well done the pair of you!
Sarah has an amazing story, she joined the running club just 7 weeks ago, running her first run on the 3rd of February she managed a couple of half mile stints and recorded a pace of 12m 13s per mile. Today, she completed the 10k in some style. Her determination and training helping her to a time of 1h 1min. A brilliant result for all the hard work she has put in! This is an average of just 9m 52s per mile. Look what you can achieve in just 7 weeks! Well done Sarah! Her Daughter, Jessica, started training at the same time, she too as progressed very quickly in a short space of time. Plus she completed the Richmond 10k yesterday. So her time of 1h 05mins was very respectable and to do 2 10k races in a weekend is very apploudable!!
Sandy was also back from injury, completing his first 10k for sometime, he finished the run in style as well beating the hour mark too.
Charles had just returned from his pre-run training camp in Las Vegas a few days ago, and even continued his training the night before!! He ran today in partnership with Damien who had been limping just a few weeks ago with a calf injury. Both came through todays run very well though and were unfortunate not to beat the hour mark, finishing in 01h 00min 33secs. Great run though boys, well done!!
Georgina hasn’t run a 10k since Stubbington 2012!! So this was a big return for her and she was very impressive with an average speed of just 9m 26s per mile, she finished the race in 58m 43s Well done G! This was just 4 seconds ahead of the group of Jo, Sue and Lindsey. All three girls finished the race together beating the hour target by a good distance. It was a fantastic run for Jo, on her first 10k and for Lindsey who seemed to find her long lost Twin in Georgina after the race. Well done ladies, dont forget its the Great South Run next for you, get yourselves booked in asap!
Finishing near the front for New Life Training was Pete. He put his all in to the race and used his experience well, not strarting too quick but leaving nothing in the tank at the end. His time of 47m47s was a personal best for Pete, who has been improving each week with the ruinning club and peaked at the right time. His average speed was just 7m 41s per mile, thats quick!! Just 140 seconds behind Pete was Rob. It was his first run with the running club today and no-one really new what to expect. Rob was definitely the surprise package of the day finshing with a sub 8 mins per mile average and with plenty of energy left for a very impressive sprint finish. Well done Rob, I hope to see you at Running Club very soon!
Suzi was the first of the ladies to cross the line for NLT! She had a great run, even without a couple of toenails, she managed a great time of 53m56s almost 5 minutes ahead of any of the other ladies. Well done Suzi! Jane had a great run too. A nervous start, Jane really didn’t know if she could do the run even on the morning of the event. But she got round the course non-stop and in a great time too, 1h 01min was brilliant and hopefully Jane will build the confidence to come and do another one with us again soon! Well done Jane!
Alistair had a great run today, his 58m 56s was superb and shows he is still improving. This was Alistairs fastest 10k ever, and the first he has run under an hour! Well done Alistair, great run!!
Well done to all the runners today. Now you have done 10k you should all be able to do 10miles by October so book yourself on the Great South Run now before all the spaces go!!! Click to enrol – http://www.greatrun.org/Events/Event.aspx?id=12
Friday Running Club News 21/3/14
This was the last run before the Eastleigh 10k and so we had planned a nice gentle jog round the block and a stretch session in the sun. It didn’t quite workout like that as the pace was lightning and anything but the leisurely stroll we had planned. However, the fitness, confidence and determination from this run will do you all good for Sunday!
Greg had a superb run, setting out with a 9m 15s 1st mile he meant business, and this time he didn’t slow down. He finished first today completing the 3.25m run in a new Personal Best Split time of 9m 14s per mile!!! Awesome!! Although I would recommend taking the first few miles a little slower on Sunday!!
Jane also smashed her personal best speed with her first sub-10min mile run!! She was motivated by running with Sue and the pair of them are peaking at the right time for this Sundays run and will have no problem getting round the relatively flat route. Jo had a good run too, finishing just behind Pete they were both below 9m30s per mile and hardly broke sweat! The stretch session at the end certainly doing them good!
Good luck to all on Sunday!
Monday Running Club 17/3/14
Tonight was a special 10k night. A chance for people to run a 10k in preparation for the Eastleigh run this Sunday! For a few this was the first time they had ever run this far but all who started finished and no-one stopped. So a big congratulations to Maggie and Sarah who completed 10k for the first time with the running club. Maggie ran with Mike & Sandy and completed the 10k in style. The three of them managed to keep to the same average pace as the last two weeks, approx 10m 20s per mile, they just ran a little further. This preparation has certainly worked as the speed didn’t falter but the distance was achieved. Well done to you 3!! Greg was another who kept to the same pace as last week, 10m 25s per mile, he unfortunately took a wrong turn this evening and has already started his preparation for the Great South Run I think having completed an extra 0.5 miles or so. He still ran it non-stop though so 10k on Sunday is well within his grasp! Alistair followed Greg on the slight detour before correcting himself. His 10m 04s was very impressive and Alistair should be good for a sub 10mins per mile 10k on Sunday.
The 10k today is arguably harder than the Eastleigh run on Sunday which has worried me a little having seen Pete’s time tonight!! He kept within sight of Mike Y (his pace-setter) for most of the run and managed an amazing 49minutes for a 10k. He will certainly be fighting for a first place position within New Life Training runners this Sunday! And I shall be looking over my shoulder the whole way round waiting for him to pass me! Mike set the pace again today and another very confident run saw him finish with an average of just 7m 41s, awesome!
Finally, Sarah ran the route on Saturday and was amazing as she finished in an average pace of 10m 21s, just outside her PB for a much shorter route. She ran a “loosener” this evening after Saturdays heroics. Her 4.3miles seemed to do the job! Sarah will run again on Wednesday on a short route with plenty of stretching afterwards. This is a good plan to follow for the rest of you competing on Sunday. One more short run this week will be plenty enough preparation now. You will all receive an e-mail tomorrow with the itinery for Sunday plus some helpful hints and tips in preparation for the run.
There will be a running club next Monday, a short 3-4 miles which we will all run as a group before we start preparation for the next challenge….to be announced!!
Well done this evening!
Friday Running Club News 14/3/14
With just 9 days to go to the Eastleigh 10k it was a last chance for the Friday Clubbers to show us what they are made of!
With 5 out of the 7 runners today registered for the run it was a great day to get some practice in. Jane has been unsure whether the run has come round too quick for her, but she showed today that she is fit enough and more than capable of running 10k! She achieved her Personal Best split time with the club this morning to show she is getting stronger and fitter each week. Her new PB, helped along with todays running partner Juliette, was 10m 09s per mile, very quick!! Well done Jane!
Also achieving her PB and peaking at the right time is Jo. She set an amazing time in the 5.4mile run on Monday and today she ran a further half a mile and beat her split time again! Awesome!! Pete ran with her today and between the two of them they smashed the 5.9mile route in 54minutes, I am going to have to keep one eye over my shoulder at the 10k to make sure these two don’t beat me!!!
Greg had gone through his pre-10k routine today in practice and it paid off as he completed the near 10k (0.35miles short) in a spectacular 60mins! Anywhere near 10 mins per mile next Sunday would be a huge achievement Greg, well done!!
Making her first run with the running club today was Claire. She had only started running this week on her own and needed some direction. She had run 3.5k as the furthest ever but today she beat that and ran nearly 3.5miles!!! She is clearly a natural as no matter how much I tried to slow her down she found a pace that suited her and stuck to it! That pace was extremely quick for a beginner but she managed the route non-stop in an amazing PB average of under 10 mins per mile. In a few weeks she could be one of the fastest runners in the group at that rate. Hope to see you again next week Claire!
Next weeks Friday Club is just 2 days before the main event, so we will be running a steady 3.5miles plus undertaking a stretch session in the park. Please bring a towel or mat to sit on for the stretching!
See you all next week