Running Club News 21/7/14

It was an extremely hot evening this evening which made it very uncomfortable for the runners. It was clear no records were going to be broken on this, the final attempt at this route. In fact many regular runners struggled to complete the route without a breather as the heat and lack of breeze made conditions very tough. Well done to those who pushed through to make it non stop and well done to all those who came along and attempted the run in this heat. It was still an enjoyable events all agreed and the route along the beach was probably the best move in these conditions with a small sea breeze.

Of the runners only Mike, Greg and Sandy improved on last weeks times. Mike took 29 seconds off last weeks time but it wasnt enough to beat his PB. Sandy achieved his course PB taking 3 seconds off last week and finally Greg was nearly a minute faster after he completed this weeks run non-stop and with a great sprint finish.

For Pete and Juliette it was their first attempt at this route and both did very well. Pete, still nursing an injured knee, completed the route in a very quick 8m 28s per mile, very impressive. Juliette did fantastic to keep going round the whole course, even though she wanted to stop on several occasions. Her 10m 38s per mile was very good!

Well done also to Sue, Jo, Alistair and Charles. In particular Jo, who finished in a sub-10mins per mile average was very impressive. Charles and Sue encouraged each other round in a very sociable run which has very much been the theme for this route. Alistair wasn’t able to keep up to last weeks fantastic performance but it was still a very good run.

 

Well done to you all. Next week Bruce, with Mikes assistance will be taking the club on a new set of routes. Good luck.

Name 21/07/2014 Speed
Mark 4.80 00:51:07 00:10:39
Sandy S 4.80 00:46:15 00:09:38
Pete 4.80 00:41:28 00:08:38
Mike Y 4.80 00:34:59 00:07:17
Sue 4.80 00:50:35 00:10:32
Jo F 4.80 00:47:10 00:09:50
Charles 4.80 00:50:02 00:10:25
Alistair 4.80 00:49:43 00:10:21
Greg 4.80 00:51:23 00:10:42
Julliette 4.8 00:51:03 00:10:38

Running Club News 14/7/14

It was our second of three runs along the beach at Warsash this evening. It was a cooler evening than last week as some welcome cloud cover came in to break up another hot day on the Southcoast. It was a good turn out for this evenings run too. Greg brought his son along, Craig, and the pair of them ran together for the 4.8mile route. Craig did fantastic completing the multi-terrain route non-stop, making it the furthest non-stop run he has done in recent times. Well done Craig. Greg really enjoyed himself as well, the slightly slower pace certainly helped Greg and will aid him in the future with his pace setting. Well done Gents!!

Back from Mexico for tonights run was Charles. He had a great time away but it didn’t seem to effect his running as he still finished this tough route in under 10 mins per mile! Welcome back Charles. Sandy was also back after an injury and it was good to see his Soleus manage the tough terrain of the beach without any problems. In fact, it was great to see everyone running together at the beginning of the run, making the whole event very sociable for the first 2 miles. The group splintered somewhat after the 2mile point, with Maggie and “Sat Nav” having to retire after Maggie had a re-occurance of a hip injury…hope youre OK Mags! At the front of the group Alistair and Jodi stretched their legs and took on a lead from the group finishing in a very quick average of 9m 34s per mile, Jodi’s second fastest run with the club!! In front of them was Mike, he had completed a half-marathon in London at the weekend and used this evenings run to loosen up his muscles again, a little slower than last week, but we will allow him that after a very quick time at the Weekend, well done Mike!

Well done to all the runners, Last time on this route next week.

 

Name 14/07/2014 Speed
Mark 4.80 00:47:52 00:09:58
Sandy S 4.80 00:46:30 00:09:41
Mike Y 4.80 00:35:28 00:07:23
Mike H 00:45:45 #DIV/0!
Maggie 00:45:45 #DIV/0!
Charles 4.80 00:47:52 00:09:58
Jodi 4.80 00:45:55 00:09:34
Alistair 4.80 00:45:55 00:09:34
Greg 4.80 00:55:52 00:11:38
Craig 4.80 00:55:52 00:11:38

Friday Running Club 11/7/14

This was the final run on this route and the final run for the Friday running club for a few weeks as we have a 4 week break. The break is due to courses and holidays but it will return on Friday 15th August as we start the 10 week plan towards the Great South Run!!!

Back to today though and a beautiful sunny morning greated the runners. We had Alistair back from Ibiza, who was clearly running to detox, he did a great time though, achieving less than 10mins per mile. Greg also had a great run although the conditions aren’t his favourite. He started fantastic as always leading the charge and setting the pace for the first 3miles. The stamina is coming though and I am sure he is getting a little further each run before the pace has to drop. Jo had a great run today as well, completing the run in just outside 10mins per mile. Finally Lindsey has a 10mile run on Sunday in the New Forest, a good run today non-stop has set her up well for Sundays challenge. Good luck Lindsey.

Remember Monday running club is on as usual while I am away, but Fridays is having a 4 week break.

Well done to all the runners.

Name 11/07/2014 Speed
Mark 4.16 00:42:25 00:10:12
Lindsey 4.16 00:43:33 00:10:28
Greg 4.16 00:42:25 00:10:12
Jo F 4.16 00:41:42 00:10:01
Alistair 4.16 00:40:20 00:09:42

Running Club News 7/7/14

For the next three weeks the running club is all about Fitness and Enjoyment (Fun!). The route for the next few weeks is not going to set any records or Personal Best times. But as the runners discovered this evening it is a very enjoyable route that tests you in different ways. It also takes you to places in Warsash that people who have lived here all their lives didnt even know exisited!! You can check out the route – http://www.mapmyrun.com/routes/view/463832304

The route is Mikes’ regular run so he was familiar with the terrain and blasted it, completing the 4.8miles in just 34mins!! Nick was back to the club this evening having completed a 10k at the weekend he was keen to put in a good performance. Jo gave him a run for his money and only a sprint at the end gave him a 1 second advantage over Jo with both averaging around nine-and-a -half minute miles, well done!!

Jodi was also back this week having spent time abroad, along with Maggie they are still on the #100daysoffitness challenge they have set themselves and both of them worked really hard this evening to complete the tough route non-stop and in an excellent time! Well done girls keep it going!!

Finally Sue had a great run also, she even had chance to talk, on route, to her friend, Liz, and hopefully encourage her along next week!!

Well done runners this evening. You get chance to enjoy the route again next week!!

Name 07/07/2014 Speed
Nick 4.80 00:45:43 00:09:31
Mark 4.80 00:48:35 00:10:07
Mike Y 4.80 00:34:42 00:07:14
Sue 4.80 00:46:29 00:09:41
Jo F 4.80 00:45:44 00:09:32
Maggie 4.80 00:51:28 00:10:43
Jodi 4.80 00:50:20 00:10:29

 

Friday Running Club 4/7/14

It was due to be the hottest day of the year, but it didnt deter the runners who came along to improve on their times from last week. It was expected that the heat would really effect Greg but he set off like a rocket today, and he kept the fast pace up for over 3miles before slowing slightly in to the home straight. His 9m 42s per mile was his best average for nealry 2 months and shows he is back enjoying his running. Gregs performance may have been due to the longer warm up he performed in preparation – he had to park his car some way away from the park and ran to the start line!! It seemed to work though!

Jo also had a great run this morning, showing great consistency she finished about 10seconds behind her time of the previous week. Pete is still suffering from his knees but starting slower and building up the pace through the run seemed to help lots today as he, a bit like Jo, finished just 20 seconds behind his time of the previous week. Not bad given the heat today! Also running with the club this morning was Lindsey, she is undertaking a 10k on Sunday and wanted a good run today in preparation! She did fantastic, finishing with an average of just over 10mins per mile, which she should get under on Sunday with cooler conditions. Well done to all the runners today, same routes next week for the last time.

 

Name 04/07/2014 Speed
Mark 4.16 00:43:26 00:10:26
Lindsey 4.16 00:43:26 00:10:26
Pete 4.16 00:38:25 00:09:14
Greg 4.16 00:40:20 00:09:42
Jo F 4.16 00:39:15 00:09:26

Running Club News 30/6/14

This evening the running club had a competition night. The runners were split in to two teams and set the challenge of an “Out and Back!” run! The teams ran a route in opposing directions with the lead runners meeting in the middle (supposedly). Once the lead runners met they turned around and sprinted back to the start. On their return journey they “Tag” the rest of their team as they meet them, they also turn around and return to the start as quick as possible. The team to get all their runners back to the start first wins. It did take some explaining but once started the runners picked it up quickly. The purpose of this training was to improve peoples Anaerobic threshold, this will aid their running endurance and speed, check out http://nltraining.co.uk/training-lactate-threshold-and-obla/  for more information. It certainly worked as the runners all put their effort in to the first run. In team 1 Mike captained Juliette, Sandy, Alistair and Jo, whilst Mark led Greg, Sue, Pete and Maggie.

The first run saw Mike and Mark meet on Peters Road and sprint back bringing their teams with them. It was a close finish with Mikes team completing their run as Marks team turned in to Osborne Road from Church Road, a win of about 80 meters – Close finish!! The runners needed a quick recovery as they had all work extrememly hard, with many working anaerobically – perfect for developing their fitness levels. The second run was not quite so quick, but it was Marks team who won this time with just 50 meters in it!!

Well done to all the runners. In total the teams ran for 46 minutes at a high intensity. The furthest runners covered 5.6miles in this time with the rest covering between 4 and 5.2 miles. It was agreed it was a good workout with many of them not realising they had run so far.

Next week we are planning a beginners route – 2.5miles and a 5mile route. See you then

 

Friday Running Club 27/6/14

A great turnout this Friday and a great run through the lanes was very enjoyable. It was still quite hot and humid but the runners pushed through to complete the route in style. Alistair led the run from the start and was determined to finish with a good time. The last mile he was pushed on from Mark and Pete as they closed in on him down Church Road on the homeward stretch. But Alistair upped his pace to finish with an average just over 9mins per mile, one of Alistairs fastest of the year! Pete finished just 10seconds behind! So close!

New to the running club today was Anna, she came along with Juliette and the pair of them completed the 4.4mile course without stopping, very impressive for a first run with the club. They pair of them pushed each other to a great average of just 9m 41s, very quick!!

Also running this morning was Jo, She has been flying recently and today was no exception. Her 9m24s as one of her faster runs this year.

Well done to all the runners, same route next week! This Monday we have a special event though – an “Out and Back” challenge. Make sure you book in and come along to Mondays Running Club, 6.30pm start at Osborne Road Rec. This event is perfect for all levels of runner!!

Name 27/06/2014 Speed
Mark 4.16 00:37:57 00:09:07
Pete 4.16 00:37:57 00:09:07
Juliette 4.16 00:40:17 00:09:41
Anna 4.16 00:40:17 00:09:41
Jo F 4.16 00:39:05 00:09:24
Alistair 4.16 00:37:47 00:09:05

Running Club News 23/6/14

It was the last chance for a good time on this route before we change tact next week. The weather was a problem though. It was extremely hot with temperatures hitting 30C earlier in the day. This made it tough to put in any fast times. Mike did have a good try though as he matched the course record finishing the 4.4miles in just 30m 17s exactly the same as his time two weeks ago!

Although it was the same route as the last 2 weeks we did have a few people go off-track a little. At first I put it down to the heat, but on closer inspection I think it is more likely to be hereditory factors – “Sat Nav” was working this evening so couldnt run, but his daughter must have the same in built satellite system!! Maggie went off route and added nearly an extra mile to the course. This was very impressive in the heat, more impressive was the fact Greg and Tom followed her! The three of them will certainly benefit from the longer route in the heat. Maybe they were hedging a bet on next weeks course and trying to get ahead of the rest, but next week will be a special week as we undertake a handicap run – out and back! Come along to find out what thats all about!

Pete had a good run this evening as he recovers from his knee injury. His 9m 17s per mile kept him ahead of the pack. Then the runners all seemed to come in close together, led by Sandy, who had his 2nd best run since August 2013!! He was closely followed by a group of Jo, Juliette, Sue and Alistair, all of whom finished within 30seconds of each other. Their times were all just a little slower than last week but not surprising given the weather!

Well done to all the runners this evening. We are trying something different next week which will appeal to all abilities. Come along and give it a try!!

Name 23/06/2014 Speed
Sandy S 4.40 00:41:30 00:09:26
Pete 4.40 00:40:37 00:09:14
Mike Y 4.40 00:30:17 00:06:53
Sue 4.40 00:41:49 00:09:30
Jo F 4.40 00:41:41 00:09:28
Maggie 5.50 00:53:17 00:09:41
Alistair 4.40 00:41:59 00:09:32
Greg 5.00 00:49:49 00:09:58
Tom 5.50 00:53:17 00:09:41
Julliette 4.4 00:41:55 00:09:32

Running Club News 16/6/14

A lovely summers evening to run. This was the second week of the short fast circuit, designed to help people work on speed. There were certainly a few out there looking fast this evening. Mike was like an Exocet missile again. Chasing his time of 30.17 to do 4.4miles last week he came in just 3 seconds slower. Great consistency though and shows last week wasn’t a fluke!! Jo also had a great run this evening, her 9m12s per mile was just 5 seconds per mile off her PB in an excellent run. Even Speedy Sue couldn’t keep up with Jo this week as she finished just 31 seconds behind! Greg was back this evening having returned from holiday. He had completed a few runs while away and was in good form at the start. His 10m 44s per mile was a great return to the club! Well done! Alistair finished with a 9m17s average this evening, slightly slower than last weeks run – time for another hair cut Alistair. His 9m 17s was still fantastic though. Finally Sandy completed the beginners route this evening. This shorter route is designed to encourage beginners or people returning to running to come along and get involved. It can be a lot of fun and very rewarding. So if you are interested in starting running or just need that little bit more motivation, drive or support, come along and try our shorter routes. Sandy did it non-stop and I’m sure you can too – www.nltraining.co.uk/running-club

Same routes next week for the last time.

 

Name 16/06/2014 Speed
Mark 4.40 00:47:14 00:10:44
Sandy S 3.50 00:38:00 00:10:51
Mike Y 4.40 00:30:20 00:06:54
Sue 4.40 00:40:58 00:09:19
Jo F 4.40 00:40:27 00:09:12
Alistair 4.40 00:40:49 00:09:17
Greg 4.40 00:47:14 00:10:44

 

Running Club News 2/6/14

It was the last time on this route tonight. A fast sprint of 4 miles and fairly flat terrain. This was definitely a chance to set some personal bests and over half of tonight’s participants achieved just that!!

It was also an evening to show off new trainers. A bit like formula 1 racing a new set of slicks can make all the difference to times. “Sat Nav” certainly had the brightest edition to the new footware on show, though he showed they weren’t just for show though as he beat his Personal Best and set a new personal record of 8m46s per mile, well done Mike!! He was running with Alistair for much of the run this evening, but Alistair’s new black trainers meant he was faster round the corners and he soon pulled away. Alistair finished 89 seconds quicker than last week!! And set himself a new PB of 8m 31s, Brilliant! Well done Alistair!!

Next was a big surprise, coming round the corner of Osborne Road was a sprint finish between Jodi, Maggie and Charles. Charles had been away for a couple of weeks injured but, motivated by the girls, he brushed off any injury and smashed his PB, achieving 9m 08s. The girls weren’t gunna be beaten though and they both recorded the same time as Charles, 36m 33s. This split time was a record for both girls but more impressive for Maggie whose previous PB was just under 10mins per mile, she took a massive 50seconds per mile off her previous record, amazing Maggie, well done!!!

It was a big welcome back to Jo, who had been on holiday for the last few running clubs. She was trying out a new fuel source this evening as well. Although I am not sure Gin is as powerful as pasta or a banana! She had a great first run back with the team and was supported round by Pete and Sue for the most part. Finally, out front and setting a course record was Mike. It was good to have Mike back after a short absence and his speed still amazes most of the runners. His time this evening 4 miles in just 27m 53s, phenomenal!!

Next week we have new routes, There will be 2 to choose from – a short 2-3mile route ideal for beginners and a longer 5mile route to push everyone along a little.

Can people also let me know if you have or intend to register for the Wyvern 10k please, https://www.sportsystems.co.uk/ss/event/Wyvern10K12

 

Name 02/06/2014 Speed
Mark 4.00 00:34:03 00:08:31
Pete 4.00 00:38:45 00:09:41
Mike Y 4.00 00:27:53 00:06:58
Sue 4.00 00:37:17 00:09:19
Jo F 4.00 00:38:45 00:09:41
Mike H 4.00 00:35:04 00:08:46
Maggie 4.00 00:36:33 00:09:08
Charles 4.00 00:36:33 00:09:08
Jodi 4.00 00:36:33 00:09:08
Alistair 4.00 00:34:03 00:08:31