Running Club News 23/5/16
Friday 20th May
We are nearing the London 10000 now and so most of todays participants chose to up the miles somewhat. Greg had a great run today, increasing the distance by 1.8miles on last week and running it 10seconds quicker per mile, well done Greg! Joanne had a great run too, she had already completed 2 x 10k runs in the week in her preparation for a 10k race coming up, so she looked for a slightly shorter route but a quicker time. She was aided and supported by Sharon as they tore-up the 4.5mile route in what was Joannes 3rd fastest ever run with the club, well done ladies! Lindsay had a great run too, upping the miles again and running with Sue, the two ladies completed the 5.6mile route in a very quick time, perfect preparation for the forthcoming 10k races. Well done team! Same routes next Friday for the last time!
Monday 23rd May
I was told before the start of this evenings run that the map resembled a horses head, well everyone clearly galloped round this evening as there were some very quick times. This evening was the last Monday before the London 10000, so most people opted for a longer run. And with a 10k-ish route available it made sense that most attempted this. Nick has built up his miles over the recent weeks following his injury, and today was the furthest he has run with the club for sometime. You would have thought he would take it easy to start with, but no, he kept Mike in his sights all the way down Warsash Road!! He kept the pace going too, finishing his longest distance with his fastest average since his injury. Looks like you are peaking at the right time for next Mondays Race Nick, well done! Mike kept ahead though and finished with an amazing 7.44 average per mile. Fantastic!
Pete turned up saying, “I’ll just go for a short gentle one this evening!”. Famous last words as he ended up completing a 10k in an hour!! He was encouraged round the longer route through good conversation and company apparently. His running partners this evening were Sue, Jo, Gemma and Charles. Although Gemma, feeling a little dizzy on the way round, finished a little short of 10k with Jo looking after her. Must have been the champagne on this mornings cornflakes I reckon! It was a great run for the group though, with them all finishing close together, with decent averages around the 9m30s mark.
Lindsay had run yesterday and gotten lost in Whiteley. A wrong turn resulted in a 6mile circuit as opposed to the shorter route she had planned, so some fatigue this evening meant Lindsay, together with Sharon, opted for the 4.4mile route. They did fantastic though averaging just over 10mins per mile, and they kept up with Greg for the most part too, who finished just ahead!
Well done to all the runners and good luck to those running next Monday at the London 10000. There will be no running club next week due to the London event. We will re-commence the club on Monday June 6th and will include a new runners route as well!! If you are interested in starting running, or returning to the club, this would be the perfect day to return. Let me know firstname.lastname@example.org
Running News 16/5/16
Friday 13th May
The Friday Running Club had a choice of 3 routes for todays run –
or, in preparation for the imminent London 10000 – 6.5miles – http://www.mapmyrun.com/routes/view/1074807934
These will be the routes for the next three weeks as the London 10000 approaches. For this week Lindsay and Sharon decided on the 4.4miles. They were well briefed with a slow start and a gradual build up of pace. It seemed to work as they had a great run and finished averaging under 10mins per mile. Well done Ladies!
Greg and Gemma went for the middle distance with Gemma accompanied as always on a Friday with Speedy Chester. She had a great run with the pushchair today, although the breeze was tough to run against. Gemma’s 10mins per mile average was a great achievement though – the fastest buggy in the west!! Greg managed to get lost somehow and only completed 4.8miles, we are still trying to work out how that happened on this route, but his time was impressive! Well done all. Same routes next week!
Monday 16th May
A great turnout this evening for the last attempt at these routes. The weather was lovely, although maybe a little warm to run in. Even Jo had to apply her factor 20 before she set off!! It was the last chance on these routes and an opportunity to put in a PB. Charles had a sneaky attempt at the route mid-week and averaged 9m20s, a PB!, but fueled from the German Beer festival at the weekend he only managed 9m37s this evening. Pete too was looking to improve on his time this evening, but having been erecting since 11am this morning he was a little tired. The thought of it still being erect now though was motivation for him to beat his previous time on this route by 27seconds per mile, well done Pete, and I hope the tent stays up! Nick ran with Pete all the way round for conversations, no doubt, focused on Pete’s days erecting. Keeping up just behind these two was Carl, back after a back problem, he was supposed to be taking it easy, but clearly got in Pete and Nicks slipstream and chased them to a 9m 17s average. Very impressive for a first run back after a big break. Well done Carl and hopefully no ill effects on the back!
Gemma and Greg had a great run/race this evening. They set off together, but their competitive edge took over, with Greg the first to sprint away down Lockswood road. He peaked too early though and slowed coming back up Osborne Road allowing Gemma to speed past and take the finish just 12 seconds ahead. For the pair of them it was the furthest and fastest run they have achieved in the past month so the added competition clearly helped. Well done!
Lindsay continued her preparation for the London 10000 well this evening. Alongside Sharon they completed the 4.4miles well and finished consistently with last week, just 4seconds difference. The miles will help for the London run!
It was Jo’s first run for sometime and she wisely chose the shorter route to ease herself back in as she starts her preparation for the London 10k. She was escorted round by Sue and the pair of them completed the 4.3mile circuit in just over 10mins per mile. Fantastic ladies!
Mike was back to his best this evening, flying round the 6.4mile circuit in a very fast 7m 36s average, 8 seconds per mile quicker than last week, well done Mike!
Next week will have a challenge week before we have a Monday off due to the London 10000.
Running Club News 9/5/16
Friday Running Club News 29/4 & 6/5
Some great performances over the last two Friday Running Club sessions. Joanne has been practicing loads and you can see the effect it is having on her times. On this particular route she has moved from 49m29s to 47m 49s and this was after completing her first sub- 1hour 10k the day before. Well done Joanne and keep up the work it is clearly paying off. Charlotte decided to do a 10k herself as a practice for the end of the month run and she was pleased to complete it non-stop and in a good average of 11m20s per mile. Well done Charlotte and good luck for the run. Chester is still the fastest sleeping baby in Warsash! Being pushed by his mum, Gemma, he whizzed round the village in under 10mins per mile the first week. The second week was a little slower mostly due to the heat wave we experienced! Well done Chester for keeping your Mum going!! New routes for the Friday crew next week!
It was a very still, hot and humid evening for the run. It threatened to rain, which would actually have been refreshing, but it never materialised. We had a great turn out, however the conditions did slow the pace somewhat. The only improvements were from Lindsay and Sharon, running together the ladies were briefed before-hand to start slower and build up the pace for the 4.4mile circuit. Well 9m40s later and a mile in to the run, the go slow tip was clearly quickly forgotten, but the girls still made it round in an excellent time, taking nearly 80 seconds off their last run and it tougher conditions. Well done Lindsay and Sharon.
Charles was feeling a little worse for wear this evening. His 50th celebrations on a P&O cruise had hit him almost as hard as it hit his wallet. But as the good sportsman he is, he persevered, completing the route a tad slower than last time, but he completed it!! A bit like Charles, Gemma was here this evening to work off the weekend, she chose the longer route (obviously had a very big weekend to work off) but excelled finishing just 17seconds over the hour mark on a near 10k route, well done Gemma!
Greg and Mike found the hot conditions tough this evening. Both slightly slower than the last time out, but non-the-less impressive. Greg scored another sub-10 min per mile, with Mike also consistent with another sub-8 min run! Well done Gents!
It was Sue’s first run on this route and without her partner in crime, Jo, she sped off on her own. I don’t think anyone would have been able to keep up anyway as she flew round the circuit in sub-9mins per mile, very impressive!!!
One last attempt on this route next week team, time for some PBs I reckon!!
Running Club News 25/4/16
Friday 22nd April
This was the first Friday session for a while as numbers have dwindled due to other events. So it was great to see so many returning today. It was Joannes first run with us for a while and she did brilliantly keeping up with Charlotte and completing the 4.4mile circuit without stopping. Well done to Charlotte too who has also returned from a short break. Jo and Sue set off together but an emergency phone call half way round curtailed Jo’s run to just under 3 miles. I’m sure she will make up for it next week with a longer run though!! Sue continued on her own though, with the promise of a Yogalates coffee at the end spurring her on!! Greg was star of the day though. It is clear he has lost a lot of weight lately as it looking more and more like a racing snake now!! Retirement is obviously doing him good. When can I retire and look that fast???
Same routes next week guys, well done!
Monday 25th April
It was fantastic to see Lindsay back running with us this evening. We have had a competition between the two of us on who would get back to running first; Lindsay following Chemo and myself with the Achilles injury. Well…..Lindsay won! Well done. And she did it with some style too, a very fast 4.3miles for an amazing first run back!! She was of course aided throughout by Mrs Motivation, Sharon, who, even with jet lag, kept going right to the end. Well done ladies, great to see you both back running!! The streets of Warsash have missed you both!
There was a choice of 4 routes this evening, with only Mike opting for the longest 6.5mile route. He did it in a great time though – 7m 19s per mile is fast on a hilly route! Well done Mike.
Pete opted for the 5.5mile route, he had a bit of back ache though, too many erections this week apparently. (He’s been putting up tents!). He still put in a good lap though.
Following Greg’s great run on Friday he put in another awesome performance this evening. A 9m 20s average is just getting better and better at the moment!!
Nick also had a great run this week, the plan was a longer route taken slower, as part of his return to running. Well Nick increased the distance, not sure he actually slowed down though, 8m 20s Nick??? If this is slow, what does fast look like?
Gemma was a little competitive this evening, running alongside Charles for the majority of the 4.4mile route, she put on a sprint finish to pip Charles back to the Enjoy Fitness Studio by just 20seconds. No one beats Gemma!!
Well done team. Same routes next week! We are running even though it is a Bank Holiday! See you all then.
Running Club News 18/4/16
Due to popular demand we ran the same routes for an extra week this week. Everyone has seemed to enjoy these circuits so one last time wasn’t going to hurt, in fact it gave everyone a chance for a PB on a known route. A few people however, decided to up their game and push for a longer route. Gemma was one of these, although by following Sue and Jo she didn’t actually realise she was running the 1 mile longer route until it was too late. She did fantastic though, averaging 10mins per mile over nearly 6miles, and on top of a very intense HIIT class at Enjoy Fitness Studio yesterday! Well done Gemma! Sue and daughter, Jo, also put on extra mile from last week. The distance didn’t slow them down though, in fact they were alot faster…..24 seconds per mile faster!!! Jo didn’t have the distractions of a mobile phone this week however, but she did get a stitch and had to go “slow!”..really?
Nick and Pete kept to familiar routes and ran together, apparently they now have the design for world peace having put the world to right on the way round. Pete was 16s per mile quicker than last week. For Nick it was his third run on the week and next week we will have to up the miles!!
Mr Consistent was running with us this evening. Greg has run this route more than anyone now, having completed the lap on his own at Fridays running club as well. His 3 Monday night runs on the same circuit have read 45.57, 45.52, & 45.58 all very consistent. Well done Greg, very impressive. He had Charles for company this evening on his lap, they both finished together with Charles saying he felt quite tired this evening, not surprising really as he smashed his previous best on this route by 24seconds per mile, a big improvement. Well done Charles, great run!
Mike was a tiny bit slower this evening compared to last week, however his 7m 19s per mile average was still electrifyingly fast!! Awesome run Mike!
New routes next week!!
Running Club News 11/4/16
A good turn out and warm weather this evening for the running club. This was the last time on these routes, however with the recent running events, it was their first time on these circuits for most of this evenings runners. Pete and Nick opted for the shorter 4.1mile route this evening. They started off tentatively but soon got in to stride with Nick pulling away down Peters Road to finish with a very quick 8m18s (although the Warsash clock doesn’t have a seconds hand!). Pete was close behind though, finishing just over 9mins per mile. Well done Gents.
Greg had a great run again this evening, having rested over the weekend he shaved a second off last weeks time and averaged a marvelous 9m 22s per mile. This was too fast for Charles and Gemma who tried to keep up with him to start but realising Greg was on a mission this evening settled back in to their own paces and finished with a very respectable sub-10min per mile average.
Jo and her Mum, Sue, also had good runs this evening. 9m 33s is a great time on a normal day, but consider that Jo had to stop, take a phone call, and then text someone en route, the time then looks much more impressive!!
Mike was back this evening having taken a few weeks off. He looked as though he really enjoyed it, finishing the longer 5.9mile route in an extremely quick 7m 12s. Not content with that he went home, then ran back to collect his coat, putting another mile on the clock this evening! That’s dedication!! It was also his quickest time since August 31st last year!! Well done Mike!
We may do the same routes one last time next week as many of you missed this one over the past 2 weeks!
Running Club News 4/4/16
We have had a lot of events over the past 2 weeks or so; the Eastleigh 10k then the Wickham 10k and half-marathon. People obviously need to rest in preparation for these events and recover after, therefore the Warsash Running Club has been a tad quiet in the last 2 weeks. Well done to all those people who completed the Wickham this weekend, I hear it was eventful. I understand the the “Chilly, Silly, Hilly” run would have helped the preparation had it been a “Muddy, Chilly, Silly, Hilly run!”
The new routes for the next few weeks have been posted on our New Life Training facebook page and offer a choice of 3 distances. On Monday 28th Charles and Greg opted for the 4.9miles and did fantastic finishing with averages of 9m41s and 9m 23s respectively. With only the 2 of them in attendance there was some debate on whether they would actually run, as it was cold, Charles was hungover and Greg knackered from the 10k, but they both agreed that they felt much better for it afterwards. Well done Gents for going for it!
Monday 4th April saw Jo, Carl and Leyon come along to “loosen off” after their exploits the previous day at the Wickham run. Jo was joined this evening by her mum and the pair of them put in a good time over the 4.1mile route. It was interesting that everyone had to use different trainers after ruining their main pair in the previous days event. This probably didn’t help Carl, who had to pull up after 1.3miles . This left Leyon to push himself round on his own and he did fantastic, finishing just outside the 9mins per mile marker, not bad having raced a 10k just yesterday! Well done to you all, same routes next week and hopefully a few more people back!
Calories in Alcohol
Calories in Alcohol
If you are going to have a drink which is the best one to have?
|Magners / Bulmers||1 Pint||233|
|San Miguel||1 Pint||256|
|John Smiths||1 Pint||153|
|Tetley Smoothflow||1 Pint||187|
|Moet et Chandon||250ml||190|
|Jacobs Creek Sparkling||250ml||190|
|Smirnoff Ice||1 Bottle||157|
|Barcardi Breezer||1 Bottle||154|
How to drink less and save calories
- Alternate a glass of wine with water or low-calorie soft drink, or try adding soda water to a glass of wine to make a long refreshing spritzer – lots of ice too!
- Go for a small glass of wine (125ml), rather than a medium (175ml) or large (250ml) glass and steer clear of special offers like ‘buy two large glasses and get the bottle of wine free’ – a saving for your purse as well as your hips/bum/tum!
- If you are drinking wine at home always use a small glass (125ml) and keep the bottle in the kitchen so you have to get up to have another. This might give you enough time to decide not to have a refill. Add lemonade to make the drink longer!
- Cut down the alcohol in wine by swapping your usual strength of wine for a lower strength. Some wines can have an ABV (Alcohol by Volume) as high as 14% or 15%. Low-alcohol wines have ABVs of 9% and lower.
- Bottles of beer have less in them and is a good way to reduce the calories, Corona for example has just 139cals in a bottle compared to nearly 200cals in a pint of lager.
Avoid the Sugary mixes, These can add an extra 100 calories to a cocktail!! Remember 4oz of tonic water has 12g of sugar in it!!
|MARGARITA||Tequilla (1oz), Cointreau (0.5oz), Lime Juice (0.5oz)||120|
|MOJITO||Rum (1.5oz), Lime Juice (1oz), Sugar (2 tsp)||135|
|VODKA TONIC||Vodka (1.5oz), Tonic (4oz)||137|
|RUM & COKE||Rum (1.5oz), Coke (4oz)||143|
|SCREWDRIVER||Vodka (1.5oz) Orange Juice (3.5oz)||145|
|GIN & TONIC||Gin (1.5oz), Tonic (4oz)||151|
|WHITE RUSSIAN||Vodka (1.5oz), Kahlua (0.5oz), Cream (0.5oz)||152|
|WHISKEY SOUR||Whiskey (1.5oz), Lemon Juice (1oz), Sugar Syrup (0.5oz)||156|
|MARTINI||Gin (2oz), Vermouth (0.5oz)||161|
|PINA COLADA||Rum (1oz), Coconut Milk (1oz), Pinapple juice (3oz)||170|
|SEX ON THE BEACH||Vodka (1.5oz), Peach Schnapps (0.5oz), Cranberry Juice (1.5oz) Orange Juice (1.5oz)||179|
|TEQUILLA SUNRISE||Tequila (1.5oz), Orange Juice (3oz), Grenadine (0.5oz)||200|
|VODKA AND REDBULL||Vodka (1.5oz) Red Bull (8.5oz)||206|
You have probably had too many calories from alcohol already if you have reached this point but here is what you need to know when you start on those shots!!
Vodka Jelly Shot – 94cals
Vodka Shot – 96cals
Rum Shot – 96cals
SoCo & lime – 100cals
Tequila – 104cals
Whiskey – 105cals
Jagermeister – 155cals
Running Club News 21/3/16
MONDAY 21st March
We only had a few in attendance this evening due to the Eastleigh 10k race the day before. Some of the runners were just using today’s run as a stretch out following yesterday and therefore the were no record breaking times, but everyone enjoyed this evenings Hilly runs (no jokes please!)!! Yesterdays 10k took the focus for the weekend though, see below for full report on the event.
New routes next week. YES there is a running club session on Easter Monday!!!
This weekends running clubs sessions were somewhat depleted due to the Eastleigh 10k event. It was great to see New Life Training Running Club well represented again this year. Even though they had over 2300 entries all our team made it round safe and in good times too. 5 out of the 6 runners achieved their best Eastleigh results this year showing that all the work at the Warsash Running Club is paying off as you guys are faster and fitter than ever before!! It was also great to see that all the Warsash Runners finished within 4 minutes of each other! #teamwork! Well done to Jo and Sue, who, running together, knocked off 3mins 03 seconds from their last best time at the Eastleigh 10k two years ago. Charles also missed last years run but he also managed to improve his 2014 time by nearly 3 minutes which took him under the hour for the 10k! Well done! It was Theresa’s first Eastleigh with us and she put in a great performance of just 9m18s per mile average, awesome! Greg though showed how much he has improved over the years, with 2014 – 64mins, 2015 – 58mins and 2016 – 57mins. Great improvements Greg, fantastic! Alistair also had a great run, he hasn’t been able to attend the RC quite as often as in recent years, but his 57mins was still very impressive. Well done team! I hope to join you for next years Eastleigh!!
Running Club News 14/3/16
Friday 11th March
We only had 2 runners for this mornings run, which was surprising seeing how the weather was so nice. Nick was officially working so had to run fast through the village so no one would see him. I think he needs to be working & running more often because his 8m 32s per mile was very impressive!! Greg took a longer route to take in the beautiful weather, he didn’t really hang-around though, his average of 9m 21s per mile also very impressive for a near 5mile route. Well done Gents. Nice routes, same again next Friday!
Monday 14th March
Another beautiful day on the South coast that turned in to a cold evening as the sun surrendered. Tonight therefore became the Silly Chilly Hilly Run (oh Dear! we really do have to stop these!). Everyone seemed to enjoy the challenging routes again this week and they do seem to be helping peoples fitness as all the runners who ran last week improved on their times this week! Firstly Charles took 3 seconds per mile off last weeks average. He put it down to Sharon egging him on for the last mile after she had finished her run and rejoined the team to push them for the last bit! Another great piece of motivation from Sharon, however, we maybe shouldn’t rely on her for the directions as she set off in totally the wrong direction this evening and had to be chased as she couldn’t hear the shouts through her music! Well done though Sharon and thanks for the motivation!!
Alistair missed last weeks run and he also missed Heath Road North on his way back this evening, not a bad section to miss Alistair. Still it was a very good run and a great average of 9m 37s, just ready for the Eastleigh 10k coming up this weekend. Dawn also had a great run this evening and her first experience of the silly hilly chilly Billy Milly Tilly (oh Stop!) route. Her 10m 51 is exceptionally good for this route, well done Dawn!
Greg had a 7seconds per mile improvement on last week. This is quite a significant improvement and shows the route along with the extra running Greg is doing currently is making him fitter. Well done Greg and good luck on Sunday at Eastleigh.
Finally, Jo and Carl opted for the 6.2mile route. This is a nearly-10k hilly route, but they managed it very well, averaging just over 9mins per mile!! Very impressive guys! Well done!
Same routes next week for the last time.