Running Club News 17/11/14

A big turn out this evening for the Monday Night Running Club in Warsash. The weather was dry but there was a definite chill in the air! There were three routes to chose from this evening ranging from 3miles to 6.1! Nina was first back after the group started together, she completed her route in sub-12mins per mile to set herself a new PB with the running club, well done Nina. Her husband, Carl also set a new PB as our two latest recruits to the club show great progress. Carl took a massive 20seconds per mile off his previous PB, awesome!!

We had both Mike (Sat Nav) and Greg running this evening, and with a slightly confusing route, it was expected that someone would go off track at some point. Both were kept on the straight and narrow though. Although Mike needed to sort his headband out as it was the wrong way around the Nike tick more like a frown than a tick!! Both had great runs though, Greg finished under 10mins per mile for the third consecutive week showing he is now becoming consistently fast and Mike, running with Mags for the first time since the GSR, completed the run in under 11mins per mile, well done Mags!!

It was great to have Nick C with us again this evening and he flew out of the blocks, our one hope of keeping up with Mike!! His leg was in good form as well as he finished in close to eight and a half mins per mile! Mike was still untouchable though, even though he finished 10seconds slower than last week (slacking!!) he still averaged an amazing 6m45s over the 6.1mile route!

There was a little group that finished together in the middle of the pack this evening, and it was clear from the sprint finishes that they had motivated and pushed each other all the way round. Firstly, Alistair crossed the finish line in 42m48s, with Sharon 11seconds behind and Carl 1 second further back. Charles and Mandy also pushed each other through the route with Mandy accelerating away just at the end. It was good to see her leg better from last week, well done you two.

Next week we are running the same routes for the last time.

I have been a bit concerned that some people are too dark when running and may not be seen by other runners, bikes and cars. I would recommend all runners wear something to stand out while we are on the roads. I have placed a few suggestions on the New Life Training Shop page - http://nltraining.co.uk/products-page/exercise-equipment/

For example, these are only £5.99 and would make a great Xmas present!!

running lights

 

 

 

Name 17/11/2014 Speed
Nick C 4.50 00:38:27 00:08:33
Mark 3.05 00:36:22 00:11:55
Mike Y 6.10 00:41:08 00:06:45
Mike H 4.50 00:48:12 00:10:43
Maggie 4.50 00:48:12 00:10:43
Charles 4.50 00:45:25 00:10:06
Alistair 4.50 00:42:48 00:09:31
Greg 4.50 00:44:24 00:09:52
Carl 4.50 00:42:59 00:09:33
Nina 3.05 00:36:22 00:11:55
Sharon 4.50 00:42:58 00:09:33
Mandy 4.30 00:43:57 00:10:13

Friday Running Club News 14/11/14

The rain has been coming down so bad this week that the weekends football matches have already been cancelled as the ground is sodden. It is that bad that Greg brought his swimming hat along this morning to run in! Although it was wet under foot the weather was once again kind to us as we ran in sunny conditions round the 4.6mile route. Gregs hat was very streamlined and helped him to a sub -10min per mile run. He kept up well for the first half of the run with the ladies, Sue and Sharon. Both had great runs finishing in a very impressive 9m17s per mile. Juliette built on her first run back at Mondays running club improving by 2secs per mile. well done!!

I was asked today to look up the Marwell 10k for 2015. According to their website it is suspended for the next few years while they develop the zoo. So make sure you book in for the Eastleigh 10k instead - http://www.runningmania.co.uk/

Name 14/11/2014 Speed
Mark 4.65 00:47:40 00:10:15
Greg 4.65 00:46:23 00:09:58
Juliette 4.65 00:47:40 00:10:15
Sue 4.65 00:43:12 00:09:17
Sharon 4.65 00:43:12 00:09:17

 

 

Running Club News 10/11/14

It was the start of a set of new routes this evening and with 3 to chose from we are  now catering for all levels and abilities. The majority of this evenings runners opted for the middle of the road – not running down the middle of the street but more the middle distance route on offer. It was a tough route though and there was still some hangover from the Great South Run. Jo, for example, had a sore knee following the GSR and so couldn’t make this evening and Mandy was also suffering with sore knee’s. She managed to get round though with the help of birthday girl (tomorrow) Sharon!! I believe new trainers are in order for Mandy having completed 2 GSRs with them now I think they probably need hanging up next to the medals. Well done on getting round though ladies!

Mike found the routes challenging as he took on the longer 6.1mile route. This meant he was always trying to catch the others up, and this motivates him more! A great run again, averaging under 7mins per mile again, only 10s per mile off his PB, set on a much shorter circuit. Well done Mike.

There are a few colds etc going round at the moment as the weather has changed and the nights become cold and damp. Alistair still turned up though and with the coughing and spluttering before we started I wasn’t even sure if he’d make it to the end of the road. He completed the run though and his 9m 20s was one of the fastest of the night! Kill or cure I guess

Carl was back for more this evening after his first ever run with the running club last week. He was beaten at the post by Greg, but between Carl, Greg and Charles the three of them had a great run together, finishing just 7 seconds apart. All three averaged less than 10 mins per mile, so a great pace and the three were clearly pushing each other on! Finally, it was good to see Jules back this evening with her first run in 4 weeks. A good average of 10m 17s was not bad after a break, well done!

Quick reminders on some dates for the diary -

We have the same route now for the next 2 weeks.December 1st will be another handicap run!!
December 22nd will be a running club xmas social at the Silver Fern.

See you all next week

Name 10/11/2014 Speed
Mark 4.30 00:44:12 00:10:17
Mike Y 6.10 00:40:58 00:06:43
Charles 4.50 00:44:55 00:09:59
Alistair 4.50 00:42:00 00:09:20
Greg 4.50 00:44:22 00:09:52
Carl 4.50 00:44:28 00:09:53
Sharon 4.30 00:46:41 00:10:51
Julliette 4.30 00:44:12 00:10:17
Mandy 4.30 00:46:41 00:10:51

Running Club News 03/11/14

It was the handicap hurdles this evening! The first real run since the Great South, so we added a little bit of fun along with some competition, add in some very cold weather and it was the perfect recipe for a great evenings running.

The idea was to take peoples averages over the last few runs, calculate the time it would take them to complete the 4.3mile route and then set them off at intervals based on everyone finishing the race at the same time!! It meant that some people were being chased round the circuit trying to ensure no one beat them, while the others were working hard to catch those in front. I wasn’t sure if it would be like the hare and the tortoise or more like a greyhound race. Greg was more the Rabbit than the Hare though as he set off first and at a pace that certainly shocked a few people. May be it was the psychological advantage that Greg needed. As he complete the race where he started it… in 1st place. He certainly was pushed hard being chased and his 9m 25s per mile was his fastest average since May, proving he really didn’t want to get caught! At the other end Mike had to wait 16minutes before we let him set off. He was determined to get to the front and did fantastically well to catch up with most people. His average…an amazing 6m 33s was a PB!! I think he enjoyed the chase!

We had two new runners this evening, a big welcome to Nina and Carl. Not to be outdone by the event they teamed up with Mark and Sharon respectively. Carl and Sharon flew round, I am not sure who was pushing who but they finished with an average of under 9 mins per mile to equal Sharons PB of 8m 56s!! Nina did fantastic completing a 5k route non-stop and in a very respectable time too! Well done guys, I hope to see you back next week.

In the middle of the group we had Charles and Alistair. Alistair found the cold weather tough on his asthma this evening, but his 9m18s per mile was still very impressive. Charles was caught just on the final stretch by Mike, but the extra competition saw Charles achieve his best time since August!

All in all, the extra edge and competition pushed everyone a little harder this evening and it was pleasing to see a few new Personal Bests there this evening. Next week we start the preparation for the Stubbington 10k!! Watch this space!!

Name ACTUAL TIME Average
Mark 00:37:10 00:12:23
Mike Y 00:28:00 00:06:33
Charles 00:40:43 00:09:31
Alistair 00:39:50 00:09:18
Greg 00:40:19 00:09:25
Sharon 00:38:15 00:08:56
Nina 00:37:10 00:12:23
Carl 00:38:15 00:08:56

 

 

 

Great South Run 2014 Results

New Life Training is a Running Club based in Warsash, Hampshire. For the past 5 years we have been training people up to run 10k races throughout the year with the focus on Achieving the Great South Run. This year we had the biggest turn-out from the running club ever with 24 people running the Great South Run associated with New Life Training. You can find out more on the Running Club at http://nltraining.co.uk/running-club/

New Life Training was formed in 2010 to help a couple of people prepare for the Great South Run. It was great that one of those people came back to NLT this year and once again ran with the club. Julie had a great run too. She has had little opportunity to prepare for this years run but with the assistance and motivation from Nic and Georgina, they all completed the run in style, with quite a few laughs and dances along the way! Also back this year was Sharon, she last ran with New Life Training at the GSR in 2011. She has been back to the club this year though and has been training hard at the Monday and Friday Run clubs. The training all paid off as well as she achieved her PB this year, taking nearly 11 minutes off her 2011 time. Sharon had a fantastic run and actually finished just 83rd in her category – BRILLIANT!!!

One of the best stories of the day was for Sue and Jo. Mother and Daughter finished just 1 minute apart, with Sue achieving an amazing 117th place in her category! It was at the finish line where emotions are high that they spotted Jo’s sister – Jess. She had flown in that morning from Canada to cheer them on at the finish line!! Neither Jo or Sue knew she was coming and it was a fantastic way to finish the race.

Lee had a great run with us this year at the GSR, but he couldn’t steel the limelight from his kids who participated in the Junior GSR the day before. Both Rue and Sophia were invited up to the gantry to help with the warm up before the race started and the family were invited to VIP hospitality over the whole weekend – Sophia has an amazing story to tell, which you can read HERE.

Sophia & Rue

 

 

 

 

 

 

The running club had 4 entries in the Orange wave, the “elite” wave. Only 3 ran in this wave though after Lindsey realised she had missed off the 1 hour part of the 1h 45mins on her application form! She decided to drop back in to the white wave and had a great run in there. She ended up 3 minutes ahead of her plan and 4 minutes better than last year to achieve a new PB for the GSR. In the Orange wave the 3 boys were being very competitive. Nick had an amazing run, finishing in just 85 minutes in the first 10 mile run since his last GSR adventure in 2012! This time was made all the more remarkable after he pulled his calf muscle at mile 2!! He still managed to get round in an awesome time. Rob had a fantastic run too. He was determined to beat Mark and his 79 minutes was brilliant. Mark felt the pressure too though and with Rob breathing down his neck (at the start line) he had to pull out his PB to make sure he wasn’t beaten.

 

 

IMG_20141026_131638 Nicks son, Henry, had a great run this year too. He beat last years time by just 23 seconds and still managed to post a “Selfie” on social media at every mile. I think a combination of his training partner and running partner on the day was something to do with the fantastic time Henry produced!

 

 

 

Charles has been with the running club now for a few years and has progressed brilliantly. It was a surprise that this was his first GSR, but he has always managed to get out of it with holidays abroad etc! This year though he was there and he enjoyed the day hugely. His 1h 45mins was very quick, but not as quick as the first celebratory drink afterwards! Well done Charles. For Greg, this was his 2nd GSR having caught the running bug last year. His training has been fantastic this year and he was well prepared. Gregs pace setting was fantastic and he averaged 12mins per mile, just as planned! He set himself a new PB by taking a huge 17minutes off last years time which placed him just 201st in his category. Well done Greg!
Alistair was another one to set a PB today! Alistair has run the last 4 GSRs with New Life Training, but this was by far his best! Smashing last years time by 8 minutes!!! Nearly a minute per mile quicker! He averaged under 10mins per mile this year which will be tough to beat next year Alistair!!

Sat Nav ran with us again this year, his first GSR since 2011! He ran alongside his daughter, Mags, whose preparation for the run had been full of incidence! A fall three weeks ago whilst out running almost forced Mags to withdraw after she damaged shoulder ligaments. Then a stomach bug last week forced her to curb her training again. She did brilliant though, making it round the 10mile course in style to complete her first ever GSR and have a huge sense of achievement!! Well done Mags and Mike!!

Sandy is another long standing member of the running club and has been attending for nearly 4 years! This was his first GSR since 2011 although he did take some persuading this time round!! Sandy, as always, was brilliant. He motivated anyone within ear shot of him as he completed the 10 miles with a great big smile on his face – the way the GSR should be run!!

Mandy is relatively new to the running club, having been invited along by Sharon she has shown a steady but consistent improvement at the Friday and Monday clubs in preparation for this years GSR. Her last run 3 years ago was 1h51m, so imagine her delight when she completed this years run in just 1h 37mins – fantastic – that’s over a minute per mile quicker this time!!!

We had a few runners associated with the running club for the GSR this year as well. Jody has been training alongside Mags and has been to the Box circuits class this year to get fit for today. I am sure she was very pleased with her 1h 44m. No pain no Elaine! also attends the NLT circuits class each week – Click HERE for details – her 1h 43m was superb and a new PB for her, beating last years time by 63 seconds. Kat has been to the running club a couple of times and it showed in her 1h 49min run, well done Kat! We also had Kevin and Ollie join the NLT team on the day. Fantastic run gentlemen!!

Name Time Distance Speed Pos
Mark 01:15:14 10 00:07:31 1407
Maggie 02:05:00 10 00:12:30 14654
Alistair 01:38:10 10 00:09:49 8752
Sandy 01:58:51 10 00:11:53 13958
Mike H 02:04:59 10 00:12:30 14653
Mandy 01:37:00 10 00:09:42 8316
Sharon 01:40:50 10 00:10:05 9705
Kat 01:49:03 10 00:10:54 12116
Charles 01:45:18 10 00:10:32 11123
Greg 02:02:19 10 00:12:14 14372
Lindsey 01:42:41 10 00:10:16 10306
Rob 01:19:36 10 00:07:58
GEM 02:27:49 10 00:14:47 15796
Nick C 01:25:43 10 00:08:34 4199
Henry 01:48:14 10 00:10:49 11902
Jo F 01:35:31 10 00:09:33 7762
Sue 01:34:29 10 00:09:27 7463
Jody 01:44:36 10 00:10:28 10929
Ollie 01:41:23 10 00:10:08 8118
Kevin 01:36:28 10 00:09:39
Elaine 01:43:38 10 00:10:22 10626
Julie J 02:27:49 10 00:14:47 15797
Kat 01:49:03 10 00:10:54 12116
Lee 01:25:19 10 00:08:32 4069
Nic Pook 02:27:48 10 00:14:47 15795

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5 day push for NO MORE SUGAR!

#8 NO MORE SUGAR CAMPAIGN
We are nearing the end of October. How has the NO MORE SUGAR CAMPAIGN worked for you??
Lets go for one more big push and see what difference you can make!!

If you are serious about making the next 5 days your healthiest yet here are my top 10 NO MORE SUGAR tips:


1: Clear out the cupboards of all processed foods, cereals, biscuits, cakes all things sugary, processed food, all those treats you keep in for the kids.

Give them away to a food bank or charity. If you don’t have it in you can’t be tempted.
2: Do a 5 day food shop locally at the butchers, grocers & fishmongers. The produce is a much a higher quality than supermarkets.
3: Load up with a variety of meats, fish, eggs, tons of vegetables. Go easy on fruit, but grab a variety of nuts & seeds.
4: For 5 days give up gluten (all bread/cakes) Dairy especially cows milk. If you really cannot live without a cup of tea use a splash of almond milk.
5: Aim for 5 days alcohol free.
6: Aim to only eat 3 meals per day & NO snacking in between to regulate blood sugar levels.
 
7: Ditch the cereals for breakfast & eat a lunch style breakfast – Cereals long term make you fatter as they keep you on a blood sugar roller coaster.
8.Get the whole family involved. Get the kids motivated with prepping your food & meals. Teach them about eating clean, ditching ready meals, sugar & processed food.
9: Your mindset is crucial. Embrace this 5 day focus, feel & think positive. Any negative thoughts that come into your mind, kick them right out. Change your thoughts. Change your life.

 

10: Support is KEY. Use Social media connect with me on Facebook – https://www.facebook.com/NewLifeTraining,  text 07771985015 or e-mail mark@nltraining.co.uk. Let me help and support you with this!!


My goal is to help as many people as I possibly can live fitter, slimmer, happier, healthier & prosperous lives.

I love to hear from you so get in contact and let me know how its going for you.

Mark

 

Here are 7 ways to get off sugar!!

# 7 NO MORE SUGAR CAMPAIGN!!


Those pesky sugar cravings are INTENSE!!!!!!


Sugar actually changes your brain chemistry. Conclusive evidence shows us that sugar is highly addictive.

So, don’t panic if you find it tough & you are feeling the withdrawal effects .

Depending on your personality type there are 2 ways to tackle sugar:

1: All or Nothing.
Just go complete cold turkey & cut it out. Be ruthless.
Tell everyone around you what you are doing & to stay focused.

2: Cut down a little bit every day & ease your way out of it.


YOU know your personality so take control & go with the right method for you.


 7 ways To Get Off Sugar AND Lose Body Fat.

1: Start the day with a workout – Make it high Intensity if you can. A run, sprints up and down your staircase or a fitness DVD, whatever it takes for 10- 30mins. It will leave you feeling energised and ready for the day!!


2: Eat a protein rich lunch style breakfast.

Cut cereals out all all costs!!!


3: Eat only 3 meals & load up on green veggies.


4.Give fruit a miss for a week but again EAT LOADS OF VEGGIES.


5:Drink tons of bottled water & fruit teas.


6:No snacking.


7: BOOZE - The weekend has gone so no more alcohol for at least 5 days!

Remember ALL alcohol is sugar in various forms – Go easy!


Come on. You can do this.


Make a commitment & stick to it just take it day by day or even hour by hour.

 

Let me know how you get on Mark@nltraining.co.uk

Running Club News 20/10

It was the final run from the New Life Training team before the Great South Run this Sunday!! For many it was an evening to do the homework set for them – some gentle exercise and a good stretch out. For Maggie, Sat Nav and Jodi it was an opportunity to do one more run before the big day. I am sure all three will take confidence from this evenings run going in to Sunday as well, They completed the 6mile route in under an hour, averaging under 10mins per mile, this would have them complete Sundays run in 1h 40mins……that would be awesome!! They looked strong at the end as well! Keep fresh now though, rest for Sunday and keep hydration levels high! For the others it was business as usual. For Mike, Tom and Pete are not running the GSR this year. Their performances tonight would warrant a place though. Mikes’ 6m 47s per mile would put him very high up the leader board in his category on Sunday. Pete also had a great run averaging under 9mins per mile. Tom was trying new in-soles and his description of them being more suited for a deep sea diver told a story, his 10m 15s per mile was all the more commendable!!

Next week we will do a one off short run and stretch session for those interested in losing off after Sundays run.

Name 20/10/2014 Speed
Mark 4.50 00:39:39 00:08:49
Pete 4.50 00:39:35 00:08:48
Mike Y 6.00 00:40:40 00:06:47
Mike H 6.00 00:59:54 00:09:59
Maggie 6.00 00:59:54 00:09:59
Jodi 6.00 00:59:54 00:09:59
Tom 4.5 00:46:08 00:10:15

Please contact me if you haven’t had a confirmation e-mail with Sundays itinerary. All should have received one from me by now

Finally, there is a Run England course for those people interested in helping out with the running club as Bruce does from time to time. The course provides you with a leader in run fitness certificate and would allow you to help, cover and contribute to the running club should you want to. The course will enable you to deliver fun and safe sessions to multi-ability groups and give advice and support to the new runner, as well as developing pathways for those who want to progress.  It focuses on understanding and overcoming barriers to participation in running and how to increase participation by those not traditionally attracted to a running club.  It is a legal requirement that you also have a DBS check with UK Athletics.

The course will take place at the River Park Leisure Centre in Winchester (please see attached document for location details). On November 23rd.

The course code will be SC0858. You can find more details at http://www.englandathletics.org/coaching—central-to-successful-athletics/qualifying-as-a-coach

Let me know if you are interested!

Friday Running Club 17/10/14

Well all the hard work is now complete, there is nothing you can do this close to the race to improve your time apart from rest, eat properly and keep hydrated. Todays runners used the route to loosen off from the 10miles last Sunday and in Gregs situation practice pace setting for the big one in 9 days time. Greg had a pace setter with him throughout the run today and it helped (I hope). He kept his pace to 11m30s ish for the first 2 miles before getting excited again and increasing to 10m30s ish. Either way he is looking at a 1h50m run next Sunday a massive 30mins quicker than last year!! Mandy, Sharon and Alistair were all running-off last weeks 10mile, all feeling a little stiff and lethargic still. It was the perfect run though as they all set off nice and steady, not too quick and increased the pace as they loosened up. The final result was three very good runs!! All around 9mins per mile, well done team!!

You should all have received an e-mail itinerary for the Great South Run Day! If you haven’t please e-mail me at Mark@nltraining.co.uk.

 

Name 17/10/2014 Speed
Mark 5.00 00:51:55 00:10:23
Greg 5.00 00:51:52 00:10:22
Sharon 5.00 00:45:00 00:09:00
Mandy 5.00 00:45:00 00:09:00
Alistair 5.00 00:44:00 00:08:48

Keep on the Sugar Free Trip!

#6 NO MORE SUGAR CAMPAIGN

 

Are you staying on the sugar free trip?

If not, jump back on-board or join us if this is new to you!! The more you reduce your sugar consumption the better you will feel!!!

I’ve been pulling up some fascinating sugar research that will make a real difference to your lifestyle.

So do you ‘THINK” you are eating “healthy” & doing your best nutrition wise?
BUT.
Are you finding that you are…….

a: Not getting the results from your nutrition & fitness plan?

b: Constantly suffering with niggly medical complaints/issues?

c: Suffering with niggly injuries?

d: Finding stress is piling up on you?

e:Insatiable sweet cravings that become uncontrollable?

f: Piling on weight?

Is this you?

Hidden sugars, sugars you may think are good for you and sweeteners are probably contributing MASSIVELY to all of the above.

1: Sugar Makes You Fat

The more you eat, the more you want.
Eat lots of sugars in any form, or things that turn into sugars very quickly in your body, and you end up dealing with constant cravings for sugary pick-me-ups and end up eating sugary foods all day long.

If you do that for long enough, you’ll find yourself needing to eat every couple of hours just to feel normal in your mood and energy

2: It keeps You Fat

Keep over-eating sugar & your pancreas will start overproducing the hormone insulin in an attempt to keep your blood sugars at a safe level.
All that extra insulin will keep your hunger triggered and block your body’s natural ability to release fatty acids to be burned.
Insulin tells your body to turn sugar into fat, to store that fat and to hang onto it for dear life.

3: It’s inflammatory.
Regular sugar consumption can lead to or worsen chronic inflammation in your body.
Chronic inflammation can negatively impact the functioning of your immune system. This is associated with multiple serious diseases, such as diabetes, heart disease, cancer and arthritis.
4:Booze makes you fat.

The sugar in alcohol is absorbed even faster than the sugars in foods.
We get distracted by its ability to relax us, but functionally alcohol is a sugar.
Let me know what you think about sugar and if you think it is impacting your lifestyle.

If you need help smashing the sugar addiction let me know Mark@nltraining.co.uk