Running Club News 26/9/16
Friday 23rd September
We had 5 dedicated runners for this Fridays running club session. Sharon set the pace for everyone today, striding out with purpose and leading from the front. Her 10mins per mile average – very impressive. The route was the same as last week, although Greg still managed to go wrong and ended up meeting Joanne on Dibles whilst heading in the wrong direction. He did well though as he completed 2 laps today to complete a 10mile run in under 2 hours!! Well done Greg! He is away for our Lee-on-Solent run on October 9th so decided to do it today and what a great time too!
Lisa had another great run, improving yet again with her speed and she is putting in the miles between sessions too. Well done! Joanne is also performing very well. She followed up this 5mile run with a 10mile run at the weekend to show she is ready for the GSR in 4 weeks!!
Dont forget to book in for the Lee-on-Solent 10mile run on October 9th at 11.45am,. Here is the route for those who want to try it themselves – http://www.mapmyrun.com/gb/lee-on-the-solent-eng/lee-on-solent-9-5ml-route-24192296. You can book in now at www.enjoyfitnessstudio.co.uk.
Same routes next Friday for the last time.
Monday 26th September
It was great to see so many new faces at this evenings running club. I would like to welcome Maddy, Alex and Nick B to the club for their first runs. All three showed they have some good experience of running. Maddy set off with Greg and Charles for the 5.5mile route. As it was her first run we didn’t know what to expect, but as soon as she saw home she left the men for dead and sprinted back for a very quick 9m22s split. We thought Maddy was quick but the two other new recruits this evening also showed great pedigree. Alex has completed marathons in the past and has finished the Great South in 67mins!!! There was no way I was running with him! He started near the back of the group and slowly progressed forward to finally push Nick C down Brook Lane for the final 2 miles and finish in a very comfortable 8m 25s average on a very hilly route. Well done Alex and well done Nick C for keeping him going! Also starting this evening was Nick B, he has signed up for the Great South Run and wasn’t really sure he could do it. Based on this evenings run he is going to be fine and I am now worried that my record of never being beaten by a client at the GSR may finally be beaten this year!! Not far behind Nick B this week was Carl, another fantastic run and this week it was after a 56mile cycle ride yesterday, I am surprised you can still even use your legs Carl!!
It was a particularly hilly route with the long Sarisbury hill mid-way through the run to really work the fitness levels. Gemma did well finishing in just over an hour, but we had to add on 5minutes for swearing at the end!! Apparently the hill was “clucking!”, although I didn’t hear anything while running up it. Nina and Rose also took on the 6.6mile hilly route and were amazing!!! They kept going all the way round and finished in just 1h21mins, burning a massive 998 calories!!! We did take 13seconds off their time too for traffic altercations!!! Well done ladies, you are definitely ready for the GSR now!
Same routes next week team, well done!!
Please make sure you book for the Lee-on-Solent run soon so I have an idea of numbers. Many thanks
New Life Training are pleased to provide MYZONE heart rate monitors to ensure you are rewarded for your effort and help you achieve. You can receive £50 off Myzone items via this link – http://buy.myzone.org/?lang=enGB&voucher=NLTUK001
Running Club News 19/9/16
Friday 16th September
A fantastic turn out for the Friday club this morning with 8 of the 9 runners keen to aid their preparation for the Great South Run, now just 5 weeks away! Jo was back today and ran with Lindsay, also back to the club after a break. The two ladies opted for the short route wisely after being away, and they finished in 10mins per mile average, thats 100mins for this years GSR ladies. I am sure you will be happy with that. Jo was also aided in the early stages by Chester who sang to her from his push-chair as Gemma raced round the longer 6.5mile route. Her 10m 24s per mile very impressive whilst pushing Chester around.
Joanne had a bit of a detour off route when she lost the team, however it worked in her favour as she completed one of her longest routes in one of her quickest times with the club. Joanne is hitting form just at the right time for the GSR now. With her average for 5.6miles this week she would finish the GSR in just 95mins!!! Also hitting form at the right time is Lisa, her forth week with the club and with Sharon at close hand supporting her it was Lisa’s forth week of improvement as she upped her miles to over 5 and dropped her time to near 10mins per mile. That 100mins GSR is looking more and more achievable!! Well done!
Greg had a fantastic run today too, a cooler day helped as he completed the 5.1mile route in one of the quickest averages of the day – 9m 31s per mile. 93 mins for the GSR Greg?? Nick moved his normal Monday evening run to the Friday club this week and it worked for him as he completed a 10k in just 53mins, his 3rd run of the week and a good pace to show he is ready for the GSR!
Charlie also completed this route a day or so later, but it was such a good performance that I included it in here. One of her fastest ever runs on a route that long and an average that could lead to a 100min GSR!!
Well done team, it looks as though the training plan is coming together at the right time for the Great South Run, everyone is putting in some fantastic performances! Keep it up!
Same route next week for the last time.
Monday 19th September
It was the last week on these routes and a chance for some quick laps!!
Gemma set off looking for a good time, she wanted to finish in under 9mins per mile average as part of her preparation for the GSR. She did it too, finishing with a very fast 8m20s average in the last mile and a half. This left her with 8m 56s per mile average plus a bit of travel sickness apparently (she was going too fast!). Carl did really well to keep close to her, he almost caught up on the last mile and only finished 30seconds behind. This is an amazing achievement considering that Carl completed a Dualathlon yesterday (Run – Bike – Run) and was pretty knackered. Leyon and Nina also participated in yesterdays Dualathon event and were using this evenings run to get their legs going again and remove some lactic acid. Nina did fantastic to get round the 3.5mile route so quick and Leyon’s legs finally felt like his own again after 3 miles, allowing him to speed up for the last 2 for a very respectable average 9m 50s.
Jo is still letting herself back in gently and assisted by Sharon she completed the 3.5 mile route in a decent 10mins average, well done ladies. Jo and Albe were also on the shorter route, but Albe wasn’t feeling great this evening and their run was cut short. I think Albe may be a fair weather runner?
Star of the day though was Greg, the only person brave enough to run the longer 6.1mile route and he did it 4minutes quicker than last week. Well done Greg, it is all coming together at the right time.
New routes next week team
Dont forget to book in for the Lee-on-Solent 10mile run on October 9th at 11.45am,. Here is the route for those who want to try it themselves – http://www.mapmyrun.com/gb/lee-on-the-solent-eng/lee-on-solent-9-5ml-route-24192296
Running Club News 12/9/16
Friday 9th September
It was great preparation for the Great South Run this morning. All todays runners are entered and all are upping their game as the big event draws nearer. Lisa, in only her 3rd week with the running club, put in a Personal Best performance, taking 2 minutes off last weeks time on the same route to show she is getting fitter!! Joanne also put in an awesome improvement of nearly 2 minutes. Well done ladies, we are going in the right direction. For Gemma it was her first run back with the club now the kids are back at school. It was a fantastic return though, just over 10mins per mile average with a pushchair, a more grown-up Chester in it, and Shore Road hill involved – Brilliant achievement.
Monday 12th September
It was a welcome return to the running club this evening for Jo and her dog Albe. Before we started Albe was very restless, keen to get going. It was clear that he had missed the club. However a summer fuelled by doggy treats, ice cream and biscuits hasn’t helped and about a mile in it showed. He did complete the run however, pretty much non-stop, and owner Jo, obviously had to keep up as well and did very well on her return also.
Nick and Carl teamed up this evening and put in a great performance. Carl had stepped up to the longer route in preparation for the GSR and Nick……well Nick had just returned from a stag do in Marbella and was leaving a scent of Sauvignon Blanc wherever he ran. Between them they had a great run, with a superb sprint finish which left Carl running 25seconds per mile faster than last week on a longer route – fantastic!! Pete also started with these two and kept the same pace as he opted for the slightly shorter 4.7mile route. His average of under 9mins per mile was fantastic and his fastest since early June, well done Pete.
Nina and Rose also upped the miles this week as they prepare for the GSR. The extra 0.7miles didn’t seem to make much difference to their speed either to show they are getting much fitter and can definitely run further next time!!
Gemma was back for her first Monday night run for a while and went straight for the 6.1 miles. She kept with Greg to start with then sped off to finish with a very impressive 9m 38s per mile, an 80 minute Great South Run is looking like a possibility at this rate!!! For Greg, the humidity still playing a factor in performance, but its like altitude training Greg, keep performing in these conditions and when the GSR is here, in the rain and sleet, you will fly round!! Even this evenings time would have you finish in 108mins!! Sub 100 target for you Greg I think!!
Charlie had an amazing run yesterday, completing her first running event at the New Forest 10k. She put in a great time too, and used this evening as a cool down following yesterday. However, with an average of under 11mins per mile, it was hardly a cool down!! Well done Charlie!
Same routes next week for the last time!
|Jo & Albe||1.9||00:26:59||0:14:12|
Running Club News 5/9/16
Friday 2nd September –
It was a cooler day today with a slight misty rain, perfect conditions for running. It certainly suited Greg who has been suffering with the heat whilst running. His time today was one of his best since the summer started. Well done Greg!!
Lisa also had a great run, it was only her second outing with the club and she did fantastic not only increasing her distance from 3.35miles to 4miles but also running faster – 38 seconds per mile faster in fact!! The only downside, a slight niggle to her calf muscle which will hopefully recover quick for next week. Four of the runners today are preparing for the Great South Run and all completed 4 miles comfortably to show they are track with 7 weeks to go. Joanne had a great run too, with no problems smashing 4miles. We do need to start increasing those miles now though ladies.
Monday 5th September –
A quiet turn out this evening, a slight surprise given that there is only 7 weeks to go to the GSR, however the kids go back to school tomorrow, so I am sure there is some preparation work going on there. It was great to have Pete back this evening, his first run since the beginning of the summer. He had a great first run back though, 9m 32s average was like he had never been away! He was aided and abetted by Carl who also flew round the 4.7miles in an impressive time. Well done Gents. Nina was representing the ladies this evening, and as the sole female she put in a great performance. She actually chose a longer route than planned, just to show how dedicated she is to preparing for the GSR! Well done!
Leyon, Mark and Nick set off on the longer 6,1 mile route, with Leyon setting the early pace. He had already ran 6 miles yesterday and that soon caught up with him as the long incline out of Warsash took its toll. He did keep in visual contact with Nick though and caught up well at the end to finish just 35 seconds behind. Awesome Leyon, 12 miles in 2 days!!
Greg found the 80% humidity this evening tough going as we all did ( I haven’t actually stopped sweating yet!) He cut the route a little shorter but still did fantastic to get another 6miles in his legs before the GSR!!
The great south run is just 7 weeks away and on Sunday 9th October I am organising a 10mile practice run around Lee-on-Solent. You can book in for this now on the www.enjoyfitnessstudio.co.uk website or app. It is just £4, normal for a running club session. You dont have to been competing in the GSR to come along either. Everyone is welcome.
Running Club News 22/8/16
A big thank you to Sharon for overseeing the running club for me while I was on holiday, it sounded an eventful couple of runs –
MONDAY 15th AUGUST
I walked down to stretch my legs but the heavens opened so consequently arrived at Run Club soaking. Thunderstorms were expected and the rain was getting heavier but found Greg ready for a good run with Jo. I was a little apprehensive about going down to the shore as I had already slipped a little on the pavement but consensus was that we would do the same route as the previous two sessions. Just leaving and Angela turned up so off we all set.
Running Club News 8/8/16
Friday 5th August
It was an extremely hot Friday morning in down town Warsash today! A run along the river was in order to get some breeze and fresh air. It worked for the most part, until Crabtree Lane Hill!! That was enough for Greg today, and to be honest I had to bail out even before that point. So a special well done to Joanne and Sharon who persevered and succeeded in completing the route in 49 and 44 minutes respectively. Very impressive with the heat!!
Monday 8th August
This evenings run epitomised the beautiful area that we live in. A route that took in the beautiful countryside of Warsash with the final 2miles along the beach over looking the Isle of Wight and Southampton Water. It was a fantastic run, not quick however and certainly not easy!!! The circuit was mostly off road with much of the run on the pebble beach. This terrain works the running muscles hard; the glutes were certainly firing (and evidently the Achilles was worked hard too). Still, the idea of this route is to get the right muscles developed before we start on the Great South Run Preparation!! No speed expected, no personal bests, just development of the right technique, utilising the right muscles and enhancement of fitness at the same time.
It was great to have Alistair back to the running club. He has entered the GSR again this year and his training starts from now as he looks to rebuild his running back up to wear it was last year. It was a good start though, he completed the 3.5mile route in just 40minutes. Well done Ali!!! Sharon and Angela also ran the 3.5mile route and finished with a fantastic time of 45minutes. Well done ladies.
There were two groups attempting the 5.6mile course. Unfortunately, I went slightly off plan and the group I was in finished with a 5.7mile route, Gemma however, managed 5.8miles!! She was helping Charles as it happened. Charles had decided at the beginning he would use a new visualisation tactic to help him round. He placed two large beers in the fridge before he left and visualised them on his way round to make him go faster and get back to them sooner! May be try 3 large beers next week Charles!!
Leyon, Sue and Carl had a great run, taking it in turns to set the pace, they clearly had a game plan!! It wasn’t until the end of the beach that Leyon saw his opportunity. He said “he was really struggling!” and at that point disappeared ahead so no one could catch him. His 9m 21s per mile on that terrain was very impressive and will take some beating next week. Well done to Sue and Carl for keeping him in sight!!
Same routes next week team, well done!
Running Club News 1/8/16
Friday 27th July
Some great performances this morning. Firstly, Sharon ran with Lydia, motivating her round. The result was Lydia’s fastest run on a Friday so far, taking 1m 37s per mile off her pace from last week. She was only 6 seconds off her running club PB she set at last mondays running club. You can really see some signifcant improvements with Lydia at the moment, keep it up and well done to Sharon for pushing her all the way round!!
Lindsay had a great run too. She was trying some different techniques this morning and for the final half mile it all clicked and she flew down Brook Lane like a missile!! and she thoroughly enjoyed the new style!!
Greg too had a great run this morning. On his own today, he flew round the longer 4.3 mile circuit in over 30seconds per mile faster than last week! Well done Greg!!
New routes next week!!
Monday 1st August
Well, August the 1st, the height of summer and it chucked it down with rain. #soaked! It was clear there are some fair weather runners out there, as numbers twiddled from last weeks turn out. Even Albe, the Labrador looked a little unsure running out in the rain. He made it round though, after a little encouragement, to earn himself a full rub down and treat!! Maybe I should introduce that to all the runners….thoughts?? Well done to Jo too, who kept up with Albe or was it Albe keeping up with Jo?
Greg had a great run this evening, and he even admitted to feeling good after, I think a better pace at the beginning of the run helped as he completed the longer 5.8miles in style.
Also running the longer route this evening were the stubbington twins!!! Charles and Gemma turned up in the same t-shirts, a finishers prize from last years Stubbington 10k, to make it worse they ran together!! They did put in a good time however, trying to run fast to minimise too many people seeing them with the clashing tops!
Leyon and Carl opted for the middle distance this evening. Leyon had some coaching on his technique and found a whole new way to run. He certainly has the potential to run very fast, so watch this space over the coming weeks!! Carl found himself in a time warp, running through a black hole to achieve a quicker time than Leyon, although he finished behind him. The watch doesn’t lie though! Well done Gents! Their respective partners also had a great run this evening, both have enrolled on the Great South Run and started their preparation in earnest this evening. It was a good start too as they whizzed round the 2.6mile route in under 11mins per mile. Awesome!!
Finally, Nick was making his last appearance for a few weeks as he goes away, but a great way to finish for a while. He flew round the 4.2mile route in his 2nd fastest ever pace with the running club and his fastest since April 2015!!! Fantastic Nick, well done!! Keep it going now while you are away, new PB when you get back!!
New routes next week
|Jo & Albe||2.6||35:44.0||13:44.6|
MYZONE JULY CHALLENGE RESULTS
|JULY MYZONE PARTNER CHALLENGE|
|The combined MEP scores of the partners make up the league table|
|CURRENT STANDINGS AT 31/7/16|
|Nick & Charli||881||3278||4159||KiraP & ClareT||1554||336||1890||Mayesy & AlisonI||2101||2438||4539|
|PUP & Danielle||1254||4705||5959||TinaW & Mark98||859||1998||2857||CarlJ & EllenS||2507||1536||4043|
|AlexPT & Cathie||55||4243||4298||Milly & KateS||384||1209||1593||AnneH & Brooke||1483||2184||3667|
|KTC & LeyonJ||692||2109||2801||PAP & Duncan||1499||1306||2805||KJKIT & NickC||1264||2197||3461|
|Mich-H & Sandy||2074||2700||4774||MattG & Boo||1225||1791||3016||NickB & SteveG||2889||1646||4535|
|Pedro & Chriss||991||1684||2675||Louise & ChrisD||136||2577||2713||RoseJ & KateG||2041||664||2705|
|PaulN & Charni||755||5302||6057||Helen & HSSKF||2073||1691||3764||Hannah & Kevin||2046||0||2046|
|SharoG & Nina||1270||3528||4798||Melb & ElaineS||781||5790||6571||Katie & Loxfo||1297||1815||3112|
MYZONE GAMES 2016
Running Club News 25/7/16
A few weeks of running news to catch up on this evening. Apologies for the lateness on some of these reports.
Friday July 15th
New Routes for the Friday club and a period of nice weather has meant we can now run a bit off road without getting all those new sparkly trainers too muddy!! Today’s route incorporated Hook Park Lane, a tough route but one the ladies did really well on this morning. Charlie completed the 4.3mile route, finding it tough going but not stopping and in a good time too. Sharon and Angela ran together and added a little on to the planned route to finish at 3.5miles and a good pace too. Well done ladies, same route next week
Monday July 18th
New routes for the Monday club this evening and a good turn out too. Leyon had a new toy this evening – a brand new Garmin watch which helped him hugely, it even measured if he was running too vertically!?!? clever! It certainly helped as he recorded his 2nd fastest ever run with the club and only 2 seconds per mile outside his PB. He may have Nick to thank for that too as the pair ran together for the 4.2mile lap in a very fast 8m25s average.
Also running fast this evening was Jo! The weather was extremely hot this evening and so she made the decision to leave Albe at home in the cool. Instead her dog was replaced by another trusty friend with a wet nose and big ears, Charles. He encouraged her round to produce a new PB with the running club of just 12m 33s per mile. Well done Jo!!
Sue, Jo, Lindsay, Sharon and Greg all ran the 4.2mile route and for the most part they were together, it was only near the end that Lindsay felt a little unwell so the pack split with Sue putting on a fast last half of the run to keep ahead of Greg, with Sharon just behind him!
Carl had a great run this evening. Completing the 4.2miles in a good average. well done!
Same routes next week team!
|Jo & Albe||2.5||0:31:22||0:12:33|
Friday July 22nd
A good turn out for the Friday club this morning and nice weather again to shoot around the lanes of Warsash. For all of the runners this morning it was their first experience of this route and how tough the off-roading can be. Slower times for all, but maximum effort that will pay dividends for fitness and speed later on. Well done for the effort team, same routes next week for the last time!!
Monday July 25th
Great turn out and perfect running weather this evening. A cool breeze helped as the team flew round the course today! Charles was bombed out early as Albe was back to run with Jo, instead he decided to tag along with Nick. He may have regretted it however, when he finished in his fastest time since February #speedy! Nick pipped him at the end but a great run from the 2 gents! As for Jo, another great run, and PB for Albe the dog, he looked fit and full of running this evening and he took 8 seconds per mile off his previous PB!! #woofwoof
It was Joannes first run with the Monday night crew having done so well on a Friday! She was looking Pretty in Pink this evening too, and like a pink flash she whizzed round the course in a very quick time. Sue H was back with us this evening after a short break but she hasn’t missed a stride as she pushed herself to record a Personal Best of her own, and her first ever run averaging under 12mins per mile. Well done Sue!! Lydia was running the same route as Sue and also put it a great performance, finishing 40seconds per mile quicker than her previous best with the club to set herself a new PB as well!! I think the Friday RC session helped!
Nina and Carl ran together this evening and completed the 2.6mile route well, especially after burning 2000 calories yesterday at the Muscle Acre, a 10k assault course that took them 2 hours to complete! Well done the pair of you! It sounded horrific!!
Sharon, Lindsay and Greg opted for the 4.2miles this evening and all three of them showed significant improvements from the same route last week. Greg managed to take a massive 38seocnds per mile off last weeks average, with Sharon 10 seconds per mile quicker. Lindsay was nearly 90seconds per mile quicker now she is feeling better. Great run the three of you, well done!!
Sandy and Charlie had a quick sprint round this evening. Completing a 3mile route to be back in time for Tabata, unfortunately for them Tabata included a lot of running this evening too!! I’m sure you will feel great tomorrow though.
Finally, Jo, Sue and Gemma opted for the longer 5.8mile route today! All three completed it in flying-colours with Gemma nearly hitting the 9min per mile average. Well done ladies
Same routes next week for the final time and some more PBs I hope!
|Jo & Albe||2.6||00:34:08||0:13:08|