Monday Running Club 3/3/14
A bitterly cold evening this evening for the Warsash Based Running Club. The cold seemed to inspire a few runners though as there was some huge improvements week on week with this longer route. We are up to 5.4 miles, less than a mile short of the 10k (6.23miles) target we have before 23rd March. We will do a 10k run in preparation on Monday 17th March as a final run before dropping the distance back down and focusing more on speed! So these next few weeks are more about distance than speed however there were some fast runs tonight. The weeks most improved runner on this route was clearly Pete! He took a massive 8 minutes off his previous time following a massage and change of foot-ware! It was a great run and he had used Mike Y as a target trying to keep him in his sights to keep his pace high. Mike had another great run too, and was unlucky to fall just 15 seconds behind last weeks amazing run!
Alistair had undertaken a major haircut in the week and was clearly more streamlined today as he took a massive 5minutres off last weeks time. He was motivated by Juliette who kept up with him round the 5.4mile route. Juliette’s 9m 35s per mile was extremely quick and just outside her PB! Charles was just behind the pair, he was just 14s per mile off his PB which was set on a course over a mile shorter! Charles is sure to get a great time in the Eastleigh 10k coming soon.
Sarah had run her furthest route at the weekend, completing a 4.6mile route in an average of 11m37s per mile. She has done fantastic, working her way up from half a mile non-stop just 5 weeks ago. Tonight the focus was on speed. Her challenge was to do a shorter route as fast as possible, she didn’t disappoint. In the mile stretch down Brook Avenue she clocked a 10m 06s mile! Very fast and she finished the 3.6 mile route in an average of just 10m 16s per mile! Very fast, next challenge is to combine the speed with the distance!
Sandy was back from trips away and he had a good first run back, with no re-occurrence of his injury which was great news. His 10m 20s per mile was also very impressive!! Just ahead of Sandy were Mike “Sat Nav” and Maggie! They had a great run this evening, improving week on week and looking very strong now with the running. They took 32seconds off the same route from last week, with Mike promising he hadn’t caught a taxi this week! Well done team keep that improvement going!
Jo F had a great run this evening too. She started at the back of the pack and used the runners as targets as she picked them off one by one to motivate her to a fantastic sub 10mins per mile average! Her average was just 5 secs per mile off her PB which was set on a lot shorter route. It shows Jo has managed to take her speed in to the longer routes now. Well done Jo!
Well done to all the runners this evening. Same routes next week for the final time!
Friday Running Club News 28/2/14
A beautiful sunny day greeted the runners this morning as they set off on today’s run! It was the 2nd week of 3 on this route and there were some fantastic improvements again this week.
Pete was rejuvenated following some sports massage and a change of foot-ware, and it showed as he took nearly 5 minutes off his previous weeks time and finished in an sub-8min per mile average! A really strong run Pete, well done!
Also massively improving was Jane, she had a great run last week running 4.6 miles for the first time in a very long time! This week she completed the same route 70 seconds faster!! Her average of just 10m 13s per mile was just 2 seconds per mile outside her Personal Best with the club. A great performance Jane! She was escorted round this week by Sue and Maggie. Sue had another great run, and kept the pace going for the girls. For Maggie, this was her 2nd fastest run ever with the running club and she looked strong finishing up Romford Road hill. Well done ladies!!
Greg had a good start to the run but a bit of possible dehydration resulted in a quick detour and a slightly slower average. Well done for keeping going Greg and more water next week!
New to the running club today was Kim. It was her first real exercise since 2009 and she did fantastic!! She managed to run 2 miles in 4 stages and has already committed to 2 more sessions with the Friday club. It is great to have some beginners in the club as it is very rewarding to see them progress so quickly. If you are a beginner runner and interested in getting started please contact 07771985015 and we can talk you through how it all works.
Well done to all the runners today, last time on this route next week!
Eastleigh 10k Preparation
We have spent the last 10 weeks at New Life Training Running Club preparing for the Eastleigh 10k and now it is just around the corner. I am now looking for confirmations to organise the logistics to and from the run for those people connected with New Life Training.
This will be the largest representation New Life Training have had at any run since their formation 4 years ago! It will be great to celebrate this afterwards. So there will be some champagne at the Silver Fern Pub in Warsash post-run for a de-brief!
Please can you e-mail me (firstname.lastname@example.org) asap with the following information -
Before the race, are you -
a) Going straight there
b) requiring a lift from the silver fern to the run
c) happy to drive people to the run from the silver fern
For the race, would you like to run -
a) in a New life training vest, specify size required
b) in a New life training T-shirt, specify size required
c) in your own top
d) naked, (for legal reasons I cannot recommend this!)
NB. New Life Training Tops will be £20 for t-shirt, £18 for Vest.
After the race, will you be
a) going home in a sulk!
b) going back to the Silver fern for a few drinks
c) going back to the silver fern for sunday lunch and a few drinks
I need as much notice as possible to book the tables and the Fern and order t-shirts / vests so please respond to the e-mail asap. Once I have everyone’s input I will send out the logistics for the day!
The 24 people I have confirmed as interested so far, if your name isn’t on here and you are running please let me know asap -
Jessica Mayes (Junior Run)
If you know of anyone I have missed please let me know. Also I dont have everyone’s e-mail addresses so please forward this on to friends and relatives to ensure everyone receives it.
Finally, if you can complete this 10k in March you can definitely complete 10miles in October. I have already enrolled on the Great South Run this year and the places are going very quick. It would be great to have all 24 of you running it this year, so don’t delay book in today – http://www.greatrun.org/Events/Event.aspx?id=12
Running Club News 24/2/14
A huge downpour didn’t dampen the spirits this evening with the Warsash Based Running Club. The torrential shower came right at the beginning of the run as we set off on new routes for the next three sessions. We have extended the routes to 5.4miles this evening in preparation for the forthcoming Eastleigh 10k, if you haven’t already you can enroll here – https://www.fullonsport.co.uk/fos/index.php?module=events&action=profile&eventId=4243.
It was a tough route and for Maggie it was a new PB for distance run non-stop with the club. She had done close to 5.4miles when “Sat Nav” Mike took her off the planned route a couple of weeks ago, but this week they stuck to the route and they finished in an average of 10m 25s, a massive 12secs per mile quicker than the 5.4miles completed last time! Well done! Finishing just in front of Mike and Maggie was Alistair. He is getting his form back well now following illness and injury and his average of 10m 23s was very good! Just a couple more runs before the 10k and an opportunity to get it back under 10mins per mile Alistair!!
Sarah was on the shorter route this evening having run 4.6miles yesterday with New Life Training. It was her PB on distance yesterday and this evening she set a PB on speed with her first average of under 11 mins per mile! This is over 30seconds quicker per mile than her previous PB! Very quick and even better when you consider she ran her third mile in under 10mins 30s!!
Greg is getting back to health after being poorly and his 5.4miles was a great way to get back on it!! It wasn’t particularly fast but it was completed non-stop and great preparation for the 10k coming up. I am sure you will speed up over the next few weeks in time for the 10k.
Pete had a little niggle this evening probably due to the cold weather. I’m not being rude, it was his calf! It slowed him down quite a lot on the way back in and it proves the value of a having the right pair of trainers for your running style. New trainers on order I hope Pete?? Pete still averaged a very respectable sub 10mins per mile! Well done Pete! Ahead of Pete this evening was Mike Y, he is aiming for the club record average but on a hilly long route it wasn’t going to happen this evening. The club record is actually 6m 21s per mile on a 4.8mile route set by Kyle on 18/2/12. This weeks extra miles will help as we will be chopping the distances back and working on speed following the Eastleigh 10k!! Mikes 7m 41s per mile was very impressive tonight though!
Same routes next week team!
Friday Running Club News 21/2/14
A beautiful sunny day in Warsash this morning and for the first time this year it actually felt hot running!! This didnt slow people down though as we started the 3 week rotation with a new route today. Everyone opted for the 4.6mile circuit. A tough route designed to improve peoples fitness levels as we approach the Eastleigh 10k. The route incompasses several short step hills and if they are attacked well it will get the heart rates in to the anaerobic zone causing an overload on the heart that will improve your fitness levels and increase your aerobic capacity. It definitley worked today for Jane, who completed this distance for the very first time! A great run shows she is on track for the 10k in 4 weeks time!! For Pete, Sue and Charles the comraderie of running together really helped today as both Charles and Sue both achieved their Personal Bests with the Running Club on argueably a tough route. For Chares this is the first time he has averaged under 9 mins per mile! A great achievement and perfect timing ahead of the imminent 10k race! Sue had a great run too, as she improved for the third consecutive run and brought her average down from over 10mins per mile to less than 9!!! Thanks to Pete who set the pace and finished his week with an excellent run.
Apologies to Greg for missing him off the blog for Mondays Running Club, we missed him today as he was absent ill! Get well soon Greg and we hope to see you Monday!!
Alistair, was also full of cold but he forced himself round and amazingly managed the course non-stop. A big improvement expected for next week if he can shift his cold in time!
Finally Jo F, had another amazing run as she beat her PB split for the 4th consecutive run!! Well done Jo, you are improving very well at the moment! Her average of 9m 47s per mile is very impressive!
A chance to improve next week now you know the routes. New routes also for this mondays RC which you can see on Facebook!
Monday Night Running Club News 17/2/14
It was the last night of these routes before we up the miles again as we prepare for the Eastleigh 10k race in March. With most of the runners well practiced on these routes it was expected that a few PBs would be achieved tonight. And they were!!
It was only Sarahs third run with the running club this evening. But even in that short space of time she has moved from struggling to achieve a mile to running 3 miles comfortably and tonight she even upped the speed to take a massive 4 minutes off her time last week and set herself a new PB of just 11m34s round the 3mile circuit. She was hoping to come in first this evening but Mike spotted her from the end of Church Road and put on a big finale to catch up and over take coming on to Osborne Road and the final 300 yards. The competition really made Sarah work hard that last half a mile but for Mike the target that Sarah set him was enough to achieve his PB with the running club and one of the fastest ever split times of just 7m 11s per mile! This was over a minute quicker from last week on the same route! Awesome!!
One of the biggest improvement this week was from Alistair, recovering from injury this was Alistair’s third run back with the club and he took a massive 3 minutes off last weeks time. His motivation was to keep ahead of Juliette and Andy. It was Andy’s first run with the running club and in unfamiliar surroundings of Warsash. He did brilliant helping Juliette to achieve her PB with the club. This, only 3 days after she had set herself a new PB with the Friday running club! Her 9m 20s was very fast and an amazing 15secs faster per mile than her Friday PB!! Juliette clearly likes running in the rain!!
Also beating her Friday PB was Jo. She set herself a new record on Friday with a split of 10m 06s I challenged her on the Friday blog to get under 10 mins per mile and she duly did this evening recording an average of just 9m 53s per mile. A huge improvement from where she started! Well done Jo!
Maggie pulled up short this evening with a slight muscle pull which will hopefully recover for next week as we up the miles and prepare for the Eastleigh 10k!!
Friday Running Club News 14/2/14
Well it was a refreshing run this morning in the driving, freezing wind and rain. But for 40 minutes it felt good to be out in the conditions as the runners earnt another 400 – 600 calories for the weekend!! A big well done to the 7 who braved the conditions to run this morning. You are all very dedicated!! And all very fast too as 5 out of the 7 acheived their personal bests with the running club this morning. The rain clearly helped as they rushed round to get out of the weather!!
Out front Sue had a great run. She started off near the back and 1 by 1 she moved through the field to finish in an amazing 37m 40s for 4miles a very fast new Personal Best split time of 9m 25s Sue, excellent!! Just behind her was Jane, she undertook a slightly shorter route but had a great run all the same, her average was just outside her personal best she set last week! Juliette was back running with the club today and in chasing Sue she managed her personal best average with the runing club of 9m 35s awesome Jules well done!!
Greg and the 2 Jo’s were close behind. Greg finished a fraction over 10mins per mile average and certainly spurred the 2 Jo’s on as they both finished strongly with personal best times for them both. Jo McQ with an average of 10m 03s was 17 seconds faster than her previous best and Jo F average of 10m 06s per mile was 5 seconds better than last weeks PB! Well done ladies superb times and next week you have a target to get under that 10min per mile average barrier!! I am sure you can do it!!
Alistair completed the run today as he returns from injury, it was his first outing back with the friday club and he did well to get round with a slight limp, well done Alistair!
New routes next week team as we up the ante for the Eastliegh 10k run!!
Running Club News 10/2/14
Apologies for the delay in this weeks Monday Night Running Club Blog. I have a few IT issues and so there may be a slight delay in posting the blogs aver the next few weeks. It is very much worth waiting for though as the Monday night crew had a great run this week. We are gearing up for the Eastleigh 10k and so far have 23 people entered representing New Life Training. This is by far the largest representation we have ever had as people from both Friday and Monday running clubs along with Personal Training Clients have enrolled. The majority of people this evening opted for the 4.8 mile route as we slowly progress to 6miles! Every individual showed improvement this week compared to the previous week on the same route, fantastic!!
Firstly, our beginner runners had a great outing this evening. Barbara was back after several months away from the running club and along with Sarah they completed the 3mile route non-stop. This is the furthest Sarah has run, having completed 1, 2 and now 3 miles non-stop in her last 3 runs. For Barbara, it was a massive achievement in her first run since December 2012!! Both achieved the course in quick times too, averaging nearly 12 and a half mins per mile!! Well done ladies!
Out front Mike Y is recovering and improving with each week at the moment. He finished this week 23 seconds faster than last week and only 8 seconds per mile away from his PB!! Next week I reckon he will nail it!! Chasing him, as always, was Pete, who also took 28 seconds off last weeks time! He’s catching Mike each week, albeit a little slowly!!
There was a big welcome back to Alistair this week who has been off injured since Christmas. He hit the ground running this evening completing the 4.8 miles non-stop and in a great average of under 10mins per mile. Welcome back Alistair. Ahead of Ali were Tom and Ryann who had a superb, and competitive run with each other. They clearly encouraged each other round the route to take a massive 1 minute per mile off of their previous weeks split times to achieve their personal bests with the running club of 9m 29s! Awesome lads! They have now gone away and enrolled on the Eastleigh 10k now too!
Maggie and Mike H are also doing the Eastleigh 10k and their preparation is going well. Maggie managed another PB this evening as she improves week on week. This week she took another 3 seconds per mile off her average split!! well done!
Same route next week for the last time before we ramp it up in preparation of the Eastleigh event!
Friday Running Club News 7/2/14
Apologies for the delay in posting the blog this week, slight IT issues prevented me from posting this yesterday!
A fantastic run today with 4 individuals achieving their Personal bests!! It was great conditions for running too.
Back to the run and a superb effort from Jane saw her improve her performance for the 4th consecutive week. Her PB now is an amazing 10m 11s per mile, this has come down from 12m25s in just 4 weeks!! Jane was the pace setter and inspiration for Jo F who kept with her all the way round the 4mile circuit to achieve her PB with the same split time average! Just behind these two was Jo McQ. She had a superb day running over a mile further than her last run and in a quicker average as well, awesome!!! A great run from also from Aileen as she finished well with Pete taking 16 seconds per mile off of her previous weeks split time to set her new PB!
Greg went for the further 4.8mile route and had a great run. His 1st 3 miles averaged less than 10mins per mile and he was set to beat his PB! However, a tough last mile meant he was just outside! It was a great run though attacking the hills and using gravity to help the downhills. I am sure this run will set Greg up for some new PBs very soon! Well done!
We are running the same route again next week for the last time! A chance for all to put in a great performance before we up the miles in preparation for the Eastleigh 10k
Monday Night Running Club News 03/02/14
Great turn out this evening as we start to ramp up the miles in preperation for the Eastleigh 10k. We have over 12 now entered!! The idea was to push people on to 5 miles this evening and slowly progress to 6 over the coming weeks. Unfortunately a few people took a detour and the 5.4 mile route they completed was the a record distance for 3 of them. Maggie, Tom and Ryan all completed their own 5.4 mile route to record their furthest distances run non-stop ever!! Well done team!! Along with their own personal “sat nav” Mike H, they managed to follow a different route all together but still recorded great average times of just over 10 and a half minutes per mile! So not only was the distance a record for Maggie it was also a record time too! Fantastic!
We also had a new runner to the club this evening, Sarah, she has run in the past but has been set a challenge – she needs to be able to run 10k by mid-March. She started really well this evening completing 2 * 1mile runs non-stop! She has already committed to coming back next wek and I am sure we will get her to the 10k level in-line with everyone else ready for the March 10k races!! Well done Sarah! Greg will tell you he started at exactly the same level Sarah and now he flew round 4.8miles in just 47mins, just like it was a walk in the park! His fitness has massively improved and he will be looking to set some reconds in the Eastleigh 10k when he runs it in March!
Mike Y was back on form this evening, although still carrying a niggily injury he flew round the new 4.8mile course in just 36minutes averaging just over 7 and a half minutes per mile, thats really fast!! Well done Mike, welcome back!! Sandy was not so lucky, his injury returning this evening so a shorter route for Sandy, I hope you get a quick recovery! Pete also had problems last week with his injury but it didnt seem to hamper him too much as he completed the correct 4.8m route in just under 40mins and just 100 odd seconds ahead of Miles, who was back to running club after a few weeks away! Damian was also back running after a calf injury! He tested it out last night and declared himsefl fit! and he sure was fit, setting himself a new Personal Best of just 9m 02s per mile albeit on a shorter course. I am sure we can encourage you back to the longer routes next week Damian. So 2 people achieved thier PBs on the first attempt at this route to show that the group are getting fitter, More PBs next week then as we re-run these routes again!