tag:blogger.com,1999:blog-13269524515945288892024-02-08T01:56:51.380-08:002012 Redcar Half MarathonSunday 30th September 10.00am in Redcar.
A fast, flat, accurately measured, all tarmac 13.1 mile courseAdminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-1326952451594528889.post-29844851811665524742012-03-26T02:28:00.000-07:002012-03-26T02:28:41.395-07:00An interview with Last Years Winner!<img height="320" src="http://www.runteesvalley.co.uk/minishowcase/galleries/Redcar_Half_Marathon_2011/110612redc_140.jpg" width="213" /><br />
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In this weeks blog we catch up with Graeme Taylor of Jarrow and Hebburn AC (has now switched clubs to Morpeth Harriers) who won the race overall in a time of 71 minutes 07 seconds.<br />
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<div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">RHM: Did you enjoy last years race and what were the highlights of the race?</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">GT: It was a highly enjoyable race, I've done it for the last three years, in 2010 I made the mistake of not getting to the start in time and had to start at the back playing catch up the whole race eventually finishing 8th. Last year I made sure I was at the start on time and got away with the front runners , I enjoyed a good battle with David Kirkland of Alnwick Harriers finally getting away with two miles to go, it was nice to the get the win in such a big race with great crowd support along the sea front. Another highlight was improving my time by over six minutes from my first Redcar attempt in 2009.</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">RMH: How did your training for last years race go?</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">GT: I entered the race with my London Marathon training in the bank, although I didnt quite run the race I wanted to at London the training stood me in good stead and I was in good shape to run the race, after a few easy weeks recovering from the marathon I was back in to my normal regime which roughly consisted of: </span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Monday- 11 mile steady</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Tuesday- Track session e.g 20 x 400 at 72 sec pace, 4x 1mile, 8 x 800.</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Wednesday-2x6 mile runs am/pm</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Thursday- Interval session in local park or tempo run around 5:30 min mile pace</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Friday- Rest day</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Saturday-fast run/Park run</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">Sunday-long run 90-120 minutes steady.</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">RHM: What would you recommend for someone tackling the half marathon distance for the first time?</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">GT: Gradually build up your level of fitness over a couple of months, once you have built a reasonable base start increasing your mileage and try to add in some faster efforts. Try to mix your training up with steady runs, speed work and longer easy runs. </span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">My top tip would be listen to your body if your plan says rest day take it, or at least do something very easy there is no point causing yourself an injury by training when your tired or pushing yourself too hard too often.</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">RHM: Are you entering this years race and what is your target?</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">GT: I am hopfully entering this years race (fingers crossed) I am due to have knee surgery (torn cartilage) in the next couple of weeks so everything is on hold running wise for the time being. I have provisionally pencilled in Redcar to be my come back race as the new date gives me extra time to get back upto speed again. My target is first and foremost to be fit enough to compete at the very least, and I would be lying if I said I don't want to defend my title.......also if im being optimistic a sub 70 time would be most welcome!</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">RHM: What is your favourite training session and why?</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">GT: I am always willing to try out a new sessions and running routes to keep my training varied and interesting. However I do really enjoy doing hill work in the winter, my background is in cross country running so I feel at home doing these efforts. A typical session is normally 10-15 reps up a series of varying hills near to Jarrows base in Monkton, this is where I build my strength, endurance and I feel this helps me to attack hills in races without fear.</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">RHM: Our final question for you is who are your top tips for a gold medal in 2012?</span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><span style="color: black; mso-fareast-font-family: "Times New Roman";">GT: Although I would love to see Mo Farah win gold in his home country I just cant see anyone getting close to Kenenisa Bekele if he is anywhere near fit. The man is a legend probably the greatest there has been, if he is in good shape then hes my tip for gold over 5000 and 10000 metres. Also I think like most people it would be great to see a couple of world records from Usain Bolt as he is so talented and a great entertainer. </span></div><div class="MsoNormal" style="background: white; margin: 0cm 0cm 0pt;"><br />
</div>Thanks for your time Graeme and we hope to see you fit and well post surgery at Redcar in September to defend your title!Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-69378194341900166702012-03-22T08:41:00.000-07:002012-03-22T08:41:02.932-07:002011 Race Winner Carolyn SummersgillToday I caught up with last years ladies race winner Carolyn Summersgill of Middlesbrough and Cleveland Harriers to ask her about last years race and talk running! Carolyn won last years race in a time of 1 hour 24 minutes 57 seconds and was only 18 seconds off her pb despite the Redcar wind in the final few miles.<br />
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<img height="213" src="http://www.runteesvalley.co.uk/minishowcase/galleries/Redcar_Half_Marathon_2011/110612redc_045.jpg" width="320" /><br />
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RHM: <span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Did you enjoy last years race and what were your highlights of the race?</span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">CS: Yes I really enjoyed the Half Marathon, the atmosphere was really good and there were lots of people along the course which helped me tremendously and pulled me round. I led the race from the start and there were plenty of men around me to help me round. I was only 18 seconds off my best ever half marathon time and was using the race as a build up to the Great North Run.</span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">RHM: <span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Can you give me an idea of the training that you did for last years race? </span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">CS: Typically my training would consist of a weekly interval session of something like 6 x 1 mile hard at my 10km pace. This would be off a 2 and a half minute recovery so quite a tough session. I would also do regular long runs of up to 90 minutes usually at an easy relaxed pace (being able to talk is a good indicator of the right pace to do these at) and also tempo type running typically at around 10km pace - I would cover up to 6 miles at this pace. I had a relatively short build up to the half marathon (about 6 weeks) as it was a build up race and I wasn't really focusing on Redcar as an "A" race.</span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">RHM: What would you recommend for someone new to running who is thinking about tackling the half marathon distance?</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">CS: I would build up the distance gradually and look to do some shorter races in the build up (ie 5km and 10km races). Start by running up to 1 mile and just keep adding distance on gradually and build up to covering the 13 miles in training. Joining a good local running club with a beginners section can really help people who are new to running. Finally a good pair of running shoes is an essential if you want to enjoy running and stay injury free. (Half Marathon sponsor Bike Traks can offer a gait analysis service to ensure good shoe choice and fit!).</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">RHM: <span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Are you entering this years race and what is your target? </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">CS: If the summer goes well and I stay injury free then yes I will be entering and trying to lower my pb. The Redcar Half is a good fast course with pb potential and I hope to be there. I am concentrating on the track and shorter distances over the summer so will see how that goes. I have only been back in training for about 10 weeks as I was injured over the winter so fingers crossed!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">RHM: What is your favourite training session and why?</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">CS: I love running easy on the hills or around the moors but for a training session I like doing mile/800m reps on the cross country course at Acklam Grange. I am definitely a fan of strength endurance training rather than all out speed so this is the sort of session I love in the winter although it is hard work! </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">RHM: Who are your top tips for a 2012 Gold Medal in Athletics?</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">CS: I would love to see Paula Radcliffe finally get a gold medal in the marathon. It would be a fitting end to a long career. Paula is someone who I have long admired and would love to see her do it in 2012. Also Hannah England in the 1500m stands a really good chance of medalling as she is in really good shape.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">RHM: Thanks for taking the time to speak to us Carolyn and best of luck in your training. We look forward to seeing you at the race in September to see if you can defend your title.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">In the next blog we will be catching up with the 2011 Redcar Half Marathon winner Graeme Taylor of Jarrow and Hebburn AC.</span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-44483994315171503822012-03-20T04:56:00.000-07:002012-03-20T04:56:57.946-07:00New Marske Harriers Road Race SeriesThe Half Marathon in Redcar has always enjoyed good support from our local running clubs. New Marske Harriers have an excellent, good value race series that start on Good Friday 6th April with a 10km. The entry details for this race and the rest of the series can be found at:<br />
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<a href="http://www.new-marske-harriers.co.uk/index.php/en/road-running-3/clubs-road-race-series/entry">http://www.new-marske-harriers.co.uk/index.php/en/road-running-3/clubs-road-race-series/entry</a><br />
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There are five races in total and they all are all held in and around Redcar. These races would be an excellent stepping stone to the Half Marathon.<br />
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Happy Running<br />
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AndyAdminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-27483768442685994962012-03-19T04:10:00.002-07:002012-03-19T04:23:33.565-07:002012 Launch - New Date, New Start and FinishHere we are in 2012 with what should be a great year of Sport. In this Olympic Year when better to have a really good summer of training for the 30th anniversary of the Redcar Half Marathon. This blog will provide news about the race, some training tips and any events associated with this years race.<br />
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Entries are now open for the race in 2012 which will be on the 30th September 2012. The race this year will start from the Redcar Leisure Centre on Majuba Road. Entry details are here.<br />
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<a href="http://www.runteesvalley.co.uk/">http://www.runteesvalley.co.uk/</a><br />
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You will probably have noticed that Redcar is undergoing a bit of a transformation. We have new sea defences being built, a new leisure centre and community facilities under construction, a vertical pier and a new youth building called MyPlace all underway and nearing completion as we speak. <br />
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The 2012 race has had to accomodate these works and as such has had to be delayed to September 30th and as a result of this change the start and finish has moved to Majuba Road as we were unable to secure the fields at Green Lane as the football season will be underway. <br />
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The course remains essentially the same with the outward leg heading towards Marske, turning and heading back along the seafront to Redcar and up the trunk road. We hope to create a special atmosphere at the Leisure Centre which will be a great place to see the race both at the start and finish but also half way into the race. I am sure there will be some people who need that extra bit of encouragement at that point to smash that second half of the race.<br />
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Best of luck with your training for 2012 and keep visiting this site for more information, tips and news!<br />
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AndyAdminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-666555178046353012011-06-13T04:46:00.000-07:002011-06-13T04:46:45.081-07:00Congratulations & Time to Recover<div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; font-size: 11pt;">Well done to all finishers!</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">Congratulations to all of the finishers of the Half Marathon yesterday! It was a great event and a huge success for all involved.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">The conditions were quite good for the race first thing but there was a noticeable sea breeze building up around the seafront and as the race progressed the wind became a little bit stronger and made the last few miles a little bit tougher.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">It was great to see so many people crossing the line with smiles on their faces and obviously ecstatic about completing the Half Marathon which is a great achievement…I’m sure many people will have been raising money for various charities, completing some personal challenges or simply running to try and gain a personal best.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">This is the second time we have used this course and from last year we made a few changes. There have been a lot of positives about the course and the race but as always we will be using the feedback from runners and marshals to help us make the event even better next year.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">I am sure many of you will be a little bit stiff and sore this morning so a few words about recovery!<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">It is expected that after an effort such as a Half Marathon you may be a little bit stiff and achey! This is down to Delayed Onset Muscle Soreness or DOMS. Don’t worry it wont last long but over the next few days you may feel sore due to tiny microscopic tears in the muscles. This should only be temporary and will ease after a few days. Sometimes active recovery can help ease some of the symptoms but there is no miracle cure. Increasing blood flow to the muscles through gentle exercise (walking, swimming) may help or ice, compression or in extreme cases some anti-inflammatory medicines may help.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">Once the dust has settled and you can start to think about running again why not think about a new challenge? There are lots of good quality races in the area – Middlesbrough 10Km, Darlington 10km,<span style="mso-spacerun: yes;"> </span>Hartlepool Marina 5 mile race, New Marske Harriers 5km and 10km’s to name just a few. Or if you fancy something a little bit different why not try a Triathlon. 31<sup>st</sup> July will see a new Triathlon in <place w:st="on">Redcar</place> with a 750m Sea swim, 20km bike and 5km run. Further details from <a href="http://www.trihard.co.uk/"><span style="color: purple;">www.trihard.co.uk</span></a></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">For those unattached runners out there (Unattached simply means you do not run for a UK Athletics affiliated club) why not consider joining a running club. In the <place w:st="on">Redcar</place> and Cleveland Area we are blessed with a number of running clubs who cater for all abilities from fun runners to International standard runners.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;"><br />
Here are details of the three clubs who have been particularly helpful to the Redcar Half Marathon and supplied many of the <city w:st="on"><place w:st="on">Marshalls</place></city> as well as being represented by lots of runners taking part in the race.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">North York Moors AC <a href="http://www.nym.ac/"><span style="color: purple;">www.nym.ac</span></a></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">New Marske Harriers <a href="http://www.new-marske-harriers.co.uk/"><span style="color: purple;">www.new-marske-harriers.co.uk</span></a></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 30pt;"><span style="font-family: Calibri; font-size: 11pt;">Redcar Running Club <a href="http://www.redcarrunningclub.co.uk/"><span style="color: purple;">www.redcarrunningclub.co.uk</span></a></span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-51528271629598428962011-06-10T09:21:00.000-07:002011-06-10T09:21:11.294-07:00Last Minute Preparations<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Race Day</span></span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">After all that preparation Race Day is almost here. Sunday morning will be the pinnacle of all your months of training and it is ready to unleash the racer in you!</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Getting to the race and toeing the start line may have involved many miles of training so don’t let last minute lack of preparation let you down.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Now is the time to think about Sunday and your travel, kit, shoes, strategy etc.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Firstly the race starts at 10am. It wont wait for you so you need to be on site at the event area in plenty of time. That means getting up in enough time to breakfast, travel and arrive on site to have a warm up, visit the toilet and sort out any last minute issues.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">I like to be at races about an hour before the race starts. This gives me plenty of time to sort out my kit, jog a mile or so, visit the toilet. This last hour at a big race like Redcar also gives you enough time to put your kit into the baggage store, familiarise yourself with the location of the start and finish as well as enjoy some pre-race “reflection” to sort your head out prior to the race.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Here are my top ten tips for race day.....</span></span></div><div class="ListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Arrive in plenty of time. The park and ride buses are running early and will run often but don’t leave it to chance. Better to be on site early than late!</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Breakfast well and early enough for it not to give you any problems. You should know by now what works for you and what doesn’t. Don’t eat anything you wouldn’t normally eat but maybe lay off the fry up!</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Drink plenty of fluid – sip little and often but don’t overdo the coffee and tea! There are drinks stations at 4 miles, 7 miles, 9 miles and 11 miles.</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Sort your kit out the night before and do a checklist....shoes, watch, socks, shorts, vest, number, CHIP!!!, safety pins, old t-Shirt to wear pre race once you have put your baggage in, baggage label, Vaseline (to rub on parts of your body that may chafe!), race instructions, drink, snack and anything else you may need.</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">If travelling with others ensure they are as prepared as you...you don’t want to be turning round half way into the journey because someone hasn’t been as organised as you!</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">When on site check out where the finish is and also check out the start. The start on Sunday is about 500m from the finish area. It is located near Salisbury Grove so allow enough time for the short walk or jog to the start.</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Don’t fight to get to the front unless you think you are likely to stay at the front.<span style="mso-spacerun: yes;"> </span>Your chip will record your time so an easy start will do you more good than harm.</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Maintain a positive attitude....it has been proven that a positive outlook will help you run faster! It might not be true but every little helps! Also please be aware that most of the <city w:st="on"><place w:st="on">marshalls</place></city> are volunteers giving up their Sunday to help you. If something goes wrong please don’t give the <city w:st="on"><place w:st="on">marshalls</place></city> a hard time! Everybody wants the race to be successful in every way but sometimes things go wrong.</span></span></div><div class="ListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Don't wear new kit to race in...the kit you choose to race in should have been worn a few times so you know it wont rub etc and cause problems.</span></span></div><div class="ListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Finally please remember there is a load of information available on the website </span><a href="http://www.runteesvalley.co.uk/"><span style="color: purple; font-family: Calibri;">www.runteesvalley.co.uk</span></a><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>There is also an event helpline to help with any last minute issues such as lost chips, missing numbers etc. The number is 0757 278 3796.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 18pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 18pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Enjoy the race and best of luck!</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 18pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 18pt;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Andy</span></span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com2tag:blogger.com,1999:blog-1326952451594528889.post-86080317626997339952011-06-02T03:58:00.000-07:002011-06-02T03:58:35.875-07:00It's Nearly Here Sunday 12th June<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; font-size: 11pt;">The Final Countdown</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">With just over a week to go until race day I thought I would take a look at the final week in terms of preparing for race day.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">You may have heard the old saying “fail to prepare – prepare to fail!”</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">This week we had a question from a participant asking what training to be doing in<span style="mso-spacerun: yes;"> </span>the final week and also to suggest a nutrition strategy.<span style="mso-spacerun: yes;"> </span>There is a huge amount of information that covers these subjects on the internet so I thought I would try and answer this with a mix of tips gained through my own experiences.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">In terms of training the last week is an opportunity to fine tune the training you should, and hopefully will have, already done.<span style="mso-spacerun: yes;"> </span>In the last week before the half you should certainly not be doing anything strenuous such as your longest run or a hard interval based session.<span style="mso-spacerun: yes;"> </span>Training volume (or number of miles) should be at least two thirds, possibly even half of what you have been doing in the build up to the half marathon.<span style="mso-spacerun: yes;"> </span>This is an opportunity to refresh yourself (known as tapering) ready for race day.<span style="mso-spacerun: yes;"> </span>If you normally run five times a week it may be a good idea to run just four times and run slightly less miles on each run.<span style="mso-spacerun: yes;"> </span>In my last Half Marathon I ran 28 miles in the 7 days leading up to the race and had two full days off in the week (compared to close to 55 miles per week and running 7 days!).<span style="mso-spacerun: yes;"> </span>This worked for me but the critical things were that I didn’t do any hard sessions in those seven days and had a day off the day before the race to replenish energy stores.<span style="mso-spacerun: yes;"> </span>It is also a good idea to try and keep off your feet the day before the race and not do anything too extreme.<span style="mso-spacerun: yes;"> </span>A day shopping or climbing Roseberry Topping should not be considered the day before the race!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">It does take a bit of experience to get the “taper” right before a race and how much you taper will depend upon how much training you are doing.<span style="mso-spacerun: yes;"> </span>As I have tried to explain stick to some golden rules for the last seven days:</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -36pt;"><span style="font-family: Calibri; font-size: 11pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri; font-size: 11pt;">No speed work or hard sessions</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -36pt;"><span style="font-family: Calibri; font-size: 11pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri; font-size: 11pt;">Don’t cram miles in last minute – reduce your overall training volume.<span style="mso-spacerun: yes;"> </span>Last minute miles in panic will not do you any good and may have the opposite effect.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -36pt;"><span style="font-family: Calibri; font-size: 11pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">3.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri; font-size: 11pt;">Take one or two days at least as rest days</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -36pt;"><span style="font-family: Calibri; font-size: 11pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">4.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri; font-size: 11pt;">Don’t do anything unusual the week or days before that will make you stiff or sore or tired!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Nutrition – again this is a massive subject that is far too complex to cover in a short blog article so here are a few rules of thumb to help guide you.<span style="mso-spacerun: yes;"> </span>I would say that in the days leading up to the race you should eat relatively normally.<span style="mso-spacerun: yes;"> </span>By reducing your training load and eating normally your body should be storing up energy as glycogen in the muscles which will help provide valuable energy on race day.<span style="mso-spacerun: yes;"> </span>Drink little and often in the days leading up to the race – particularly if the weather is hot.<span style="mso-spacerun: yes;"> </span>Don’t overdo the tea and coffee or alcohol in the last week and stick to fairly simple, normal foods.<span style="mso-spacerun: yes;"> </span>The night before the half marathon is not the time to experiment with rich, spicy foods – as tempting as that may be!<span style="mso-spacerun: yes;"> </span>You may also be tempted to over snack as you may be tempted to substitute normal training with snacking on biscuits, crisps and the like!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">In my next (and possibly final pre race blog) I will cover in more detail race day and will look at race nutrition, final preparation and race day strategies.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Finally use the last week to sort your kit, your travel arrangements, make sure you have your number and chip (which will arrive in the next few days) and fill in your medical details/next of kin on the back of your number.<span style="mso-spacerun: yes;"> </span>If you have bought new kit make sure you have tried it once or twice at least before the race (longer if you have bought new shoes).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Happy Running.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Andy</span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-63880887224236651972011-05-23T01:28:00.000-07:002011-05-23T01:28:52.160-07:00Personal Safety<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; font-size: 11pt;">Staying Safe!</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">As a runner of many years I have encountered many incidences of verbal abuse (usually quite harmful and often phrases such as “118” or “Run Forrest Run” ), I have been hopelessly lost (while on holiday and out running) and also managed to pick up an injury and end up walking miles home dehydrated and sore! Thankfully none of these experiences have ever put me off running but I thought it would be useful in this week’s blog to think about personal safety while out running.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Often people (especially women, according to research, who feel this is a barrier to participation) feel vulnerable while out running and this can force them to search out secluded areas, run early in the morning to be anonymous or simply think twice about going out of the door and instead head to the gym for a run on the treadmill.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">One of the joys of running for me is the freedom it brings, the feeling of running outside with the wind in your face and being able to explore new uncharted territory.<span style="mso-spacerun: yes;"> </span>I run in most weathers and think nothing about running in any environment.<span style="mso-spacerun: yes;"> </span>However…..personal safety is something that we all need to think about.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Here are a few tips to help you out and stay safe….</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">1.<span style="mso-tab-count: 1;"> </span>When you head out of the door have a good idea of the route you are going to do.<span style="mso-spacerun: yes;"> </span>Think about the hazards you may encounter – road crossings, traffic, pedestrians and terrain.<span style="mso-spacerun: yes;"> </span>Also think about possible escape routes….what if you are feeling unwell or pick up an injury…how will you get home?<span style="mso-spacerun: yes;"> </span>Often If I am doing a long run I will choose a loop close to home that allows me to divert from my long run if necessary and not leave me stranded 10 miles from home.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">2.<span style="mso-tab-count: 1;"> </span>If you do get lost don’t be afraid to ask for directions but look to a pedestrian rather than flag a car down.<span style="mso-spacerun: yes;"> </span>It’s often a good idea to tell your partner or someone close that you are going for a run, approximately how long you are going for and what route you are going on.<span style="mso-spacerun: yes;"> </span>I once got hopelessly lost while on an early morning run while on holiday…returning back to the family nobody blinked as they thought I was just on a long run!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">3. <span style="mso-tab-count: 1;"> </span>If you can carry a mobile phone then consider doing so.<span style="mso-spacerun: yes;"> </span>Alternatively I sometimes carry a coin which can be used to make a call if needed.<span style="mso-spacerun: yes;"> </span>Even if your mobile is out of signal emergency services can still locate you using a triangulation system.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">4.<span style="mso-tab-count: 1;"> </span>Don’t wear headphones while out running.<span style="mso-spacerun: yes;"> </span>Headphones make you more vulnerable as you cannot hear traffic, cyclists or generally make you less aware of your surroundings.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">5.<span style="mso-tab-count: 1;"> </span>Clothing – consider investing in some reflective/Hi Viz kit.<span style="mso-spacerun: yes;"> </span>There is lots of good quality, nice kit available now.<span style="mso-spacerun: yes;"> </span>Bright yellow, orange, pink kit is widely available and often reflective strips are built into the clothing now for additional safety.<span style="mso-spacerun: yes;"> </span>This will make you more visible to cars, pedestrians, cyclists and is much more widely used now by runners than it used to be.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">6.<span style="mso-spacerun: yes;"> </span>ICE – consider having an ICE number available.<span style="mso-spacerun: yes;"> </span>Some manufacturers are building in labels in running kit for runners to put an “In case of Emergency” number.<span style="mso-spacerun: yes;"> </span>Put ICE in your mobile phone directory and add your partners/Next of Kin number as an emergency contact.<span style="mso-spacerun: yes;"> </span>Or create a laminated card with the details on that you can put in your pocket.<span style="mso-spacerun: yes;"> </span>This is particularly important if you have any medical issues that people need to be aware of.<span style="mso-spacerun: yes;"> </span>You can also get a small implement to tie into your shoelaces which you can put your next of kin details in. On this point it is also worth noting that on the back of the race number for the Half Marathon you will see that there are sections for runners to fill in necessary next of kin details and any medical issues for the organisers to be aware of.<span style="mso-spacerun: yes;"> </span>Please do not ever give your race number away as this causes all sorts of issues for race directors if there is a medical emergency.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">7.<span style="mso-tab-count: 1;"> </span>Run Routes – many people use the same route, run at the same time and on the same days.<span style="mso-spacerun: yes;"> </span>This can make you vulnerable if anybody is monitoring your movements and might act on it. Vary your routes, time of day running and if possible try and run with a group.<span style="mso-spacerun: yes;"> </span>Consider joining a running group where you will be welcomed, encouraged to run with a group and be supported as you develop.<span style="mso-spacerun: yes;"> </span>Clubs are not elitist in any way and there will be lots of support for new members.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Finally consider joining a self defence group and learning a bit more about what to do if you were in the unfortunate position of being attacked or challenged. Your new found fitness will also help you in situations such as this.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Quick Kit Tips:</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Wear clothing suitable for the weather. A light thermal top, gloves and a thin outer layer will be suitable for most winter weathers combined with long or short leggings. A light rain jacket will provide additional protection from the wind and the rain. In summer less kit may be appropriate but consider Hi Viz all around to make you more visible. Don’t overdress as too many thick layers will make you feel too hot and you run the risk of over-heating.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Remember sunscreen, consider a cap or sun glasses in hot sunny weather</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Use Vaseline or similar to avoid chafing in areas that may rub </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Calibri; font-size: 11pt;">Consider buying a light bum bag for long runs….mobile phone, gels, water bottle etc might come in handy if you are struggling.</span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0tag:blogger.com,1999:blog-1326952451594528889.post-58308813750806072222011-05-10T14:51:00.000-07:002011-05-10T15:16:49.584-07:00Tempo RunningWhat is a tempo? There are many different definitions of a tempo run and to some extent the term tempo can mean different things to runners depending upon what they are training for, the level of experience and also how willing they are to push themselves! <br />
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For the sake of this post I am going to try and look at the tempo in a bit more detail in relation to the Half Marathon. The definition that I am going to offer in this instance is "the fastest pace that can be sustained for between 20 minutes and 60 minutes". The aim of the "tempo" also known as a "threshold run" is to enable runners to sustain a relatively hard pace for a prolonged period of time. As race day gets closer you may wish to increase the distance and time of your tempo whilst at the same time increase the speed that you do them.<br />
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With about four weeks to race day it may be that your training has hit a plateau. If so the tempo might just be the answer to unlock it. <br />
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An example of a tempo session might be:<br />
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1 mile easy jog as a warm up.<br />
4 miles or 30 minutes of running at tempo/threshold pace<br />
1 mile of easy jogging as a cool down.<br />
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What should a tempo feel like? The tempo is about sustained hard running. You should feel challenged, you may struggle to keep up a meaningful conversation (one or two word answers are a good indicator if someone is working at tempo pace) but you should also feel in control of the session...it should not see you fall by the wayside after two or three minutes gasping for air!<br />
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I have used the tempo run in my own training for a long time. I have two favourite routes that I use. The first is approximately a two lap four mile route. The second is an 8.5 mile out and back course. When I am training for shorter races such as 5km or 10km the shorter tempo is used on a weekly basis. Likewise if I am training for a race such as the Half Marathon I will use the longer tempo on a weekly basis. Over the years I have used these courses regularly so the times I am running on them are a great indicator of my current fitness.<br />
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There is a theory put forward by an american author called Matt Fitzgerald around making sessions, blocks of training and races personally meaningful. Matt advocates the use of the tempo run in building race fitness and encourages runners to use these sessions to get "race fit". Some of the key messages the author gives are around making the session mean something to you personally. The more personally meaningful the session is the more likely your brain will "allow" the body to perform to its physiological limit and the better you will perform. <br />
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The sessions I use as tempo runs have been a part of my training plans for quite a few years....I know every bend, junction, climb and have a "bank" of times that have been recorded at different points in my training programmes. In other words they mean something to me...they are not just another training run.<br />
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Generally nearly all runners can perform at a higher level in races than in training....have you ever wondered why that is? The simple answer, according to Matt Fitzgerald, is because we place a higher level of importance on the outcome.<br />
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It follows then that if we use key sessions such as tempo runs in our training, we build up to them, we repeat them regularly, we set targets and goals then because we are placing some importance on them we can push ourselves just that little bit more in training than we could before! Who knows that could be the key to achieving your target time on the 12th June!<br />
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It would be great to get a few comments or questions fired into the blog so feel free to post a question or two about your training, the race or any running related subject and I will see what I can do to help!<br />
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Happy running!<br />
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AndyAdminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com1tag:blogger.com,1999:blog-1326952451594528889.post-74780344889717013652011-05-04T23:50:00.000-07:002011-05-04T23:57:34.381-07:00Making Progress<div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Have you ever wondered why sometimes when you run it feels easy or effortless and sometimes it is a real struggle to put one foot in front of another?</span></span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Arial;"></span></b><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Generally if you follow a running schedule over a certain number of weeks leading up to a race you are (hopefully) going to make some progress but what does this mean and how can you measure your progress.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="mso-bidi-font-family: Arial;"></span><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">As you get fitter there are certain changes that take place within the body.<span style="mso-spacerun: yes;"> </span>These may include an increased stroke volume of the heart allowing more blood to be pumped around the body more efficiently, a lower resting heart rate, increase capacity of the blood to absorb oxygen or muscles becoming leaner and holding more energy.<span style="mso-spacerun: yes;"> </span>These are all signs of the body becoming fitter!<span style="mso-spacerun: yes;"> </span>These are difficult to measure but make running seem easier and more enjoyable.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="mso-bidi-font-family: Arial;"></span><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">What we can measure are things such as speed (doing the usual run but quicker for example), endurance (being able to run for longer) or generally increasing mileage, feeling more comfortable when we run or recovering from runs quicker.<span style="mso-spacerun: yes;"> </span>Depending upon your fitness background initial responses to training such as running may be self evident as you quickly start to increase distance, improve speed and feel more comfortable.<span style="mso-spacerun: yes;"> </span>However the more training you do the harder it is to keep those fitness improvements going.<span style="mso-spacerun: yes;"> </span>That is why it is a good idea to adopt some of the following “principles of training”.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><ul><li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="mso-bidi-font-family: Arial;"></span><span style="font-family: Calibri;"><b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">S</span></b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">pecificity - <span style="mso-spacerun: yes;"> </span>if you want to improve your running then running should be your main focus of activity.</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></span><span style="font-family: Calibri;"><b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">P</span></b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">rogression - start at your level and gradually increase </span></span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></span><span style="font-family: Calibri;"><b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">O</span></b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">verload - work harder than normal – this is how your body adapts</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></span><span style="font-family: Calibri;"><b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">R</span></b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">eversibility - train regularly or “Use it or Lose it!”</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></span><span style="font-family: Calibri;"><b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">T</span></b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">edium - keep it interesting.<span style="mso-spacerun: yes;"> </span>A varied programme of activity, routes, distances make running all the more enjoyable.</span></span></div></li>
</ul></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></span><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: Calibri;">Here are a few examples of sessions and how to progress them over a few weeks:</span></span></div><ol><li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: Calibri;">Choose an out and back course (you can use any distance but aim for a route that is traffic free, good running surface and will not take more than approx 20 minutes).<span style="mso-spacerun: yes;"> </span>Start (after a short warm up and stretch) with a steady run out.<span style="mso-spacerun: yes;"> </span>Jog/stretch for a short period (not more than 5 mins) then return aiming for a slightly quicker pace on the way back.<span style="mso-spacerun: yes;"> </span>You could use this session regularly to assess your fitness always aiming for the return leg to be slightly quicker.</span></span></div></li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: Calibri;">After a warm up of about 10 minutes stop at a landmark (i.e a prominent road sign for example).<span style="mso-spacerun: yes;"> </span>Run hard for 10 minutes and note where you have stopped.<span style="mso-spacerun: yes;"> </span>Over the next few weeks repeat this session and see how much further distance you are travelling in the same time period (10 mins).<span style="mso-spacerun: yes;"> </span>It will be a great motivator to know you are covering a greater distance in the same amount of time!</span></span></div></li>
</ol><div class="MsoNormal" style="margin: 0cm 0cm 10pt 7.1pt;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: Calibri;">I hope that your training is going well and you are well on track to complete the Half Marathon on the 12<sup>th</sup> June.<span style="mso-spacerun: yes;"> </span>Remember to plan in those easy or rest days alongside the harder running days!</span></span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com2tag:blogger.com,1999:blog-1326952451594528889.post-85378586614903156172011-04-28T00:07:00.000-07:002011-04-28T00:07:27.019-07:00Introduction & Programming<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Redcar Half <place w:st="on">Marathon</place> – 6 weeks to go...Don’t Panic!</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Welcome to the first of 6 weekly blogs leading up to Race Day on June 12<sup>th</sup>.<span style="mso-spacerun: yes;"> </span>These are intended to help out those of you who might be first timers or to generate some interest or discussion in the build up to what we hope will be a super day out at the Redcar Half Marathon.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">If this is your first half marathon (13.1 miles) then hopefully you are on track to complete it comfortably and you may even have a target time in mind.<span style="mso-spacerun: yes;"> </span>By this time in your training you may not have completed the race distance before but you are hopefully progressing well and building up your general fitness and the number of miles that you are running.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">In this short article I will outline a basic weekly schedule with a few suggestions as to how you might want to progress.<span style="mso-spacerun: yes;"> </span>Assuming you are already running two or three times per week I would be looking at trying to get a minimum of three runs per week established or ideally five or six runs with at least one rest day.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">A typical weekly programme might look like this:</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Sunday – traditionally a long run.<span style="mso-spacerun: yes;"> </span>Aim to use this run to build up to the race distance.<span style="mso-spacerun: yes;"> </span>You might want to Increase by one mile per week up to 10 or 12 miles.<span style="mso-spacerun: yes;"> </span>I don’t think it is necessary for beginners to run 13.1 miles in training as the other training you are doing will help you round the race on the day.<span style="mso-spacerun: yes;"> </span>Pace doesn’t really matter on this run but what is more important is covering the distance (or time on your feet!)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Monday – you might use this as a rest day or an easy day.<span style="mso-spacerun: yes;"> </span>Alternatively a walk, swim or bike ride might help you recover from the Sunday long run.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Tuesday – this might be a shorter run.<span style="mso-spacerun: yes;"> </span>If you have a race pace in mind it might be an idea to practice this.<span style="mso-spacerun: yes;"> </span>For example if you wanted to run the half marathon at 8 minutes per mile then why not (after an easy 1 mile warm up) do a three or four mile run at your preferred race pace.<span style="mso-spacerun: yes;"> </span>Follow this with a mile or so of easy running.<span style="mso-spacerun: yes;"> </span>This will help with your general endurance.<span style="mso-spacerun: yes;"> </span>As you get fitter you may try and increase the distance or increase the pace to quicker than half marathon pace.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Wednesday – same as Monday.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Thursday – try a little faster running.<span style="mso-spacerun: yes;"> </span>Choose a traffic free route up to 1 mile in distance.<span style="mso-spacerun: yes;"> </span>After a warm up run the 1 mile (or whatever distance you decide) at a speed quicker than your expected half marathon pace.<span style="mso-spacerun: yes;"> </span>After this rest, jog, walk for 3 to 4 minutes then repeat again.<span style="mso-spacerun: yes;"> </span>You could repeat this up to 3, 4 or 5 times.<span style="mso-spacerun: yes;"> </span>This is the basis of what runners call interval training.<span style="mso-spacerun: yes;"> </span>You should feel like this session is challenging but it is not a flat out sprint!<span style="mso-spacerun: yes;"> </span>You can make big fitness gains using this type of training...<span style="mso-spacerun: yes;"> </span>Remember the saying: <span style="mso-spacerun: yes;"> </span>“If you train the same you will stay the same”</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Friday – REST DAY.<span style="mso-spacerun: yes;"> </span>A good chance to enjoy a treat or two as a reward for the hard work you have put in!</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Saturday – A steady run of 5 or 6 miles keeping the pace relatively comfortable or aerobic.<span style="mso-spacerun: yes;"> </span>Use the talk test...if you can comfortably keep up a conversation then that is about the right pace for you.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Finally – if you have not yet sorted out a decent pair of running shoes (and don’t forget socks!) then check out the Gait Analysis night on the 4<sup>th</sup> May at Redcar Leisure Centre.<span style="mso-spacerun: yes;"> </span>Experienced staff from Cleveland Runner will be on hand to help you out and suggest suitable shoes that will suit your running style.<span style="mso-spacerun: yes;"> </span>Bookings are being taken on 01642 480636</span></div>Adminhttp://www.blogger.com/profile/03505954287631923978noreply@blogger.com0