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|
Running Club News 11/7/16
Friday 8th July
Well done to all the Friday Runners and a big thank you to Sharon for stepping in and looking after the group for the 2nd consecutive Friday. I will be back this Friday I promise. Sharon’s report –
|Jo & Albe||2.2||29:12.0||13:16.4|
Running Club News 4/7/16
Friday 1st July
A big thank you once again to Sharon who stepped in to look after Fridays running club this week, here is how she saw your run –
|Jo & Albe||1.3||00:20:21||0:15:39|
Running Club News 27/6/16
Monday 27th June
The football was a distraction this evening which brought the attendance down for the running club, I bet you all wish you had run now instead!
Anyway, it was the 1st week of the new routes this evening and some great performances. A big welcome to Nadine, who attended her first session with us and managed a fantastic 12m30s non-stop running the furthest she has achieved in over 5 years. She has entered the Great South Run and is determined to run the route non-stop! We will get you there Nadine, great start. Well done also to Sue, her third session this evening and her third personal best time so far. Her 12m 09s per mile eclipsed last week by 18 seconds. Well done Sue, under 12mins per mile next week please!
Charlie had another great run this evening, her 2nd fastest ever and this after completing the Southampton Airport 5k run yesterday at 6am!! Her first ever competitive run, Well done Charlie!
There was a bit of competition in the 4.1mile route. Gemma used some cunning tactics this evening. She let everyone set off first then chased them down! She passed Leyon on Brook Lane, he had just told Carl he was tired, but as Gemma past him, he found his 2nd wind and chased her all the way home. He thought he had beaten her, but as she started after Leyon her time was faster, infact the race to the finish helped Gemma achieve a new PB with the running club, Well done Gemma, and well done Leyon for not letting her get away! Carl kept up too, finishing just 36seconds behind in his first sub-9minute average since February! This shows he is getting his fitness back now, well done Carl!
Warsash was a little disappointed this evening, there was no loud music to serenade the runners, as Nina remembered to plug her headphones in this week and not broadcast her rave!!! The music must have worked though as she produced her fastest run since February as well, awesome Nina!! She also had Sharon and Rose to thank as the three of them ran very close together all finishing within 15seconds of each other. Clearly motivating each other round!
Finally Greg found some good form this evening. He was the only one brave enough to complete the longer 5.5mile route. He had some form on this lap though as he ran it on Friday, but this evening was much improved, as he took 93 seconds off his time. Well done Greg!
Same routes next week. I will also catch up on Fridays running news later.
Running Club News 20/6/16
Friday 17th June
Good turn out for the Friday Running Club this week and some very fast times. But not that fast Sue! She text her Daughter Jo to see how she got on at running club before she had even started! We know Jo is quick, but not that quick!! She did fly round though, 9m 32s per mile, very good. Gemma also flew round in nearly 9mins per mile in preparation for her Solstice 10k on Sunday! Good luck Gemma! Well done to Sharon who rocketed round today, 4 miles at 10mins per mile is very impressive. Joanne had another great run shaving some time off her performance last week to show she is improving consistently now. Well done! Angela too is showing improvement increasing her distance from 2.2miles to the 3miles today! Charlotte also had a great run dipping in under the 12 mins per mile average, great run Charlotte. New routes next week team!!
Monday 20th June
With the football on and the threat of heavy showers this weeks attendance was somewhat depleted. The weather held and those who did turn up did amazingly well!! From the beginners, we saw Lydia, Sue H and Jane all improve their distances, all three running an extra mile this evening, with Sue H and Jane also going faster per mile as well, WOW! Ladies very impressive. Angela, Nina and Charlie also increased their distances this evening and were awesome!! Angela especially as she was delivering milk tray all the way round in her black outfit and sunglasses!! Charli had her mentor, Sandy, motivating her round to her longest run with the club so far, well done Charli!
Quite a few of the runners opted for longer routes this evening. With 5 runners pushing themselves for the longest route, 5.5miles. Gemma ran very fast, she said she hadn’t intended too it just happened! Good planning Gemma, great run as well! Jo was back from her holiday, and apparently 4lb heavier, not that you can see it! The 4lb was down to Feta cheese, the food of champions apparently. Her 9m 21s alongside Sue, her Mum, was very good and clearly Feta is the way forward!
Also running the long route was speedy Mike, he had a great run taking over a minute off his time from last week, for a very impressive average. Greg also ran this route and although a little slower he still had a great run!
Running the 4.3miles this evening was Lindsey and Carl. Lindsey was fantastic, chopping over a minute off her previous best on this course and Carl also had a great run taking 13seconds per mile off his previous average albeit a shorter distance.
Well done all! New routes next week!
Running Club News 13/6/16
Running Club News 6/6/16
Friday 3rd June 2016
New routes for today’s run, and a first run for 6months for yours truly! It was a great feeling to be back running again with the club and a nice easy route to let me back in to it following my Achilles injury. Running is a great release, a fitness benefit, it burns loads of calories and is cheap! So why not try our running clubs, we have just re-launched the beginners element of the club once again, so it is a great time to start. If you are interested in running go to www.nltraining.co.uk/running-club for more information. Back to Fridays club and Sharon and Joanne teamed up to do a shorter route today. Joanne had already ran a 10k in the week and this was her last run before the Worthing 10k on Sunday so she decided to have a shorter route and save the legs today. Sharon’s excuse for the shorter route was that she had to leave to go to puddleducks straight after!!! I think I preferred Joannes excuse. Either way the ladies ran together and had a great run clocking just under 11mins per mile average! Well done. I know now that Joanne also completed her 10k in 1h 09mins, very good!! Also running today were Greg and Sue, they ran together so Sue could talk Greg through her trip to London last Monday and her London 10000 result!! Well done Greg for listening for the 53mins!! Seriously though, great run guys. Same courses next Friday!
Monday 6th June
WOW!!! What a turn out this evening!! Well done and thank you to everyone who came along to running club this evening. It felt like the good old days and it was great to see so many people come back! In total we had 25 runners start this evening. With 13 running with the new beginners element to the club! A massive well done to all those new to the club – Jane, Christina, Charli, Lydia, Michelle, and Ellie. Plus those who returned this evening from a long absence – Kate, Paul, Lorna, Angela, Clare, Theresa, Leyon, Nina and Rose.
As there were so many we split the club in to two and set the experienced runners off first – Mike flew round this evening in an average of just 7m20s, this is only going to get quicker of the next 2 weeks as we repeat the routes, I reckon you can get close to the 7m per mile on this one Mike! Carl and Leyon tried to keep up to start with but fell back going up Barnes Lane. Leyons running has been steadily improving and he achieved his PB at the weekend with the Park run! Tonights average of 9m 10s wasn’t a PB but it was enough to beat Carl who finished just behind him.
Also running the long route (5.4miles) were Charles and Gemma. Gemma had run a 10k at the weekend in a new PB to show she is getting faster and faster, and judging by the look on Charles’ face at the end, she was quite speedy this evening too! Greg was busy chasing Charles and Gemma for the whole 5.4miles, finishing just 64seconds behind them! His knee has been worked on today by a sports therapist and it seemed to do the trick! Well done Greg!
For the intermediate run, Pete, Lindsay and Theresa ran the 4.5miles. Pete had a great run, although he felt a little unwell before I think the 8m 08s per mile would have cleared his system! Lindsay and Theresa ran together and had a fantastic run, finishing very impressively just over 10mins per mile! Well done Ladies!
For the beginners group there were 2 options with routes, but within those routes there was the option to add on a little bit more if they were feeling good on the way back. It was great to see Angela and Paul back, and along with newbie Charlie, and Clare the four of them took on the 2.2mile route with the option to go to 3.2miles if they wished. Charlie did amazing on her first run with us, running non-stop she completed the 3.2miles in an average of just 11m 08s, very fast!! Paul also went for the longer option and his 10mins per mile was extremely fast especially after training his legs so hard yesterday in his Personal Training session. Well done Paul. It was also great to see Angela running. Angela was one of the original runners with the club, She ran with us in March 2011 and was very close to a similar time today on her return, well done Angela. Clare also was back with the club this evening after a small break, her 2.2miles was also very impressive on her return, well done Clare.
The shorter option was a 1.3mile run! The objective – To get round the route without stopping!! A lot harder than it looks for a beginner to running. So a fantastic well done to Jane and Lorna for getting round and in a good time too. The rest of the beginners group opted for the extra mile, I hope it doesn’t hurt too much tomorrow. They all completed it though! For Michelle and Lydia this was the furthest they had ever run! Well done also to Nina and Rose who performed fantastically well on their return to the club and to Ellie who ran for the first time with the club this evening and was awesome! Kate also had an amazing run, 10m 34s is an intermediate runners pace Kate!! What you doing in the beginners?? She said it was her new trainers not her apparently!
Same routes next week team, you know where you are going and you know you can do it non-stop, just need to go a little faster next week now. See you then!
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 email@example.com
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!!