January 2011 by Swinton Running Club

Swinton Running Club V O L U M E

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I S S U E

J A N U A R Y

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THIS MONTH 

Race Reports

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Race Advice

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Race Results

Race Reviews

Woodbank Park Cross Country, Sunday 2nd January 2011

INSIDE THIS ISSUE: Woodbank XC

Garstang 10K

Chernobyl 10K

2011 Northern XC

Marrakech Semi Marathon

Ladies Captain Intro

Marathon Training Runs

Manchester Area XC

Central Lancs Grand Prix

Training Programmes

Up and Coming Races

Committee Minutes

Membership

Social Events

Race Results

Contacts

Whoever had the idea of a cross country race on 2 January, they had clearly not planned on enjoying themselves over the Christmas and New Year period as much as I did. As it was, I arrived at Woodbank Park feeling very unprepared and slightly weighed down by all the wine and chocolate I had consumed over the preceding weeks. On the positive side, at least the course was free from snow and ice this year and, even better, it was the event which marked the first outing of the Swinton Running Club gazebo (for anyone who has not yet seen the gazebo it is a wonder to behold - I am fairly certain there are some pictures of it to view on Facebook). The first task on arriving at Woodbank was therefore to find a suitable spot and erect the gazebo - a job which turned out to be much easier with multiple helpers than when my dad and I had attempted to practice on the patio earlier that day. The gazebo up we installed our kit and more importantly our post race drinks in it and the ladies set off to warm up. The ladies team for the race consisted of Lauren, Kate, Emma, Sarah, Sharen (looking very tanned from her holidays) and me. Cara did come along ready to race but due to a mix up with numbers she ended up as a supporter instead. The course at Woodbank would be great were it not for the huge great and horribly steep hill you have to climb at towards the end of the lap. A lap basically consists of running down steeply at the start, through a series of fields which are pretty flat, back up the hideous hill (at a walk in my case!) and then round the back of the running track. As usual it was two laps for the ladies and three for the men (cross country being the only occasion when I'm happy to see gender equality go out of the window!) It might not have been icy but the ground was pretty wet - Sarah came flying past me down the hill on the second lap and then seemed to decide to try a comedy on the spot run through the grassy sections at the bottom as her trail shoes failed to find any grip - I was very pleased to be in my spikes at that stage. By the second time up the hill I was seriously flagging but I was cheered on by the Swinton men and the SRC cheerleading and bell ringing squads and somehow managed to drag myself to the finish. I've no idea how as it certainly felt faster but in the end I was only marginally quicker than the year before (when I'd fallen over and spent some time sat at the bottom of the hill thinking about retiring from the race) - maybe I shouldn't overdo it so much during the festive period... The race out the way it was time for the ladies to enjoy some post-run gluhwein and mince pies and cheer the gents on. The men were out in force with Carl, Mark, Steve Doxey, Darren, Dan, Rick, Paul Rutherford, Adam and Steve Hart all running. Watching was certainly much more fun than running and we all very much enjoyed admiring some of the faster boys at the front (obviously only in terms of their running style) with some light refreshments.

Rebecca. Women Full results available here Men Full results available here

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WOODBANK PARK CROSS COUNTRY, 2

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WOODBANK PARK CROSS COUNTRY, 2

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Race Reviews

Garstang 10K, Sunday 9th January 2011 It was a very nice sunny winters morning as we all assembled at Garstang High School for my first race of the year. There were 350 runners for this popular undulating 10k course which takes in the country lanes and roads around Bowgreave and Garstang. Not surprisingly given the location of the race in there were lots of runners from Preston Harriers and Fylde coast clubs like Wesham and Lytham St Annes but we had 3 ‘Swintoners’ turning out, Kate Cammish got 2011 off to a flying start with a new PB of 47:44 and finished 151st, Shirley Duckworth-Oates came in 277th in 55:34, and Glyn Williams was 125th in 45:41. There was a souvenir Garstang 10K mug for all and refreshments in the school canteen, which did a marvellous line in flapjacks – it was worth running just for those!

Garstang High School – start of the race and provider of great flapjacks

Glyn Full results available here

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Race Reviews

Chernobyl 10K, Sunday 23rd January 2011 Every year since the Chernobyl nuclear disaster in Belarus, in April 1986, a charity called Medicine Chernobyl Ribble Valley has organised races to raise money for those affected and their families.

http://www.mcrv.co.uk/ This yearsâ&#x20AC;&#x2122; race was as popular as ever despite the cold damp morning as but a little more chaotic due to a change in the starting point and registration point. The Shawes Arms was the venue for registration and inside it was basically full of runners queueing for the toilet pre-race! The race began on a road alongside the river Ribble but it was a residential area with quite a few cars trying to fight their way through the assembled runners waiting to start. We were amongst running royalty as Ron Hill had turned out to support the race, which once it got going was great. The course has changed this year and is now was mostly on tracks and paths through parkland or alongside the river Ribble. Also it is not as flat as it as previously definitely a bit of undulation going on but very enjoyable. Paul Rutherford came in with an impressive 42:01 to finish 68 th, Glyn Williams was 113th in 44:26, Sarah Green just missed out on the 50 minute mark with 50:13 and 214 th place. There were 422 finishers who all got a much needed pair of wooly gloves and wooly hat at the end. Plus we all had the claim to fame of having beat Ron Hill â&#x20AC;&#x201C; but he is a MV70 !

Glyn Full results available here

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Race Reviews

2011 Northern Cross Country Championships Herrington Country Park, Sunderland, Saturday 29th January 2011

CROSS COUNTRY – the cure for all known ailments! If only we could bottle it – we’d be millionaires! Back in December, at a very snowy Boggart Hole Clough, I met team mate Rebecca who, quite honestly, looked ghastly. The effects of her Christmas party the night before were evident in her face which was various shades of green and grey. However, after the race, she was back to a glowing, healthy, revived lady. Magic? No – the healing powers of cross country running. On Wednesday 26th January, I woke up with a dreadful headache. I went to work and by the end of the day felt better, so I decided to go to the club for training as usual. Big mistake! By about mile 6, I felt shocking and the last few miles back to the club were probably my worst ever. The headache was back and energy levels were non-existent – this didn’t bode well for the Northern XC, only 3 days away. Over the next 2 days, the headache developed into a cold and energy did not return. On the Saturday morning, Adam pleaded with me not to run, but I was not travelling for 2.5 hours to watch. No matter what – I was running. I am so glad I did as cross country again worked a miracle and by the time I finished the race, I felt so much better. Anyway, enough of cross country’s healing powers and back to this event. Sadly, Emma was injured and could not compete, so the ladies were down to 3 – myself, Sarah and Rebecca – not enough for a team unfortunately. Darren also had to pull out so the men were down to 6 – no pressure, but all of them had to finish for the team to count! Other teams clearly had no problems fielding teams and one of the organisers told us that the car park had filled up in minutes and they had been expecting 3 coaches, however 10 had turned up. Because of this, an extra field had been opened to serve as an overspill car park. That is where we ended up parking – or should I say sinking. Yes – we had the embarrassing experience of being pulled out of the mud by a tractor, not just once, but after the races as well. The race itself was pretty intimidating to be honest. I’ve only ever felt more nervous at the start of a race once before and that was at the Northern 6 stage relays. Just like at that event, there were so many skinny, serious looking ‘gazelles’ doing scary warm-ups twice as quick as my race pace. Anyway, Rebecca, Sarah and I made our way to our starting ‘pen’ which we were sharing with the lovely ladies from Saltwell Harriers, who had to be the only ladies there who looked even more petrified than us. SWINTON

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Race Reviews

2011 Northern Cross Country Championships Herrington Country Park, Sunderland, Saturday 29th January 2011 The gun went off and most of the field shot off at alarming pace. Once the race was underway and I started feeling better, I really enjoyed it and I hadn’t expected to at all. Almost the entire course was incredibly muddy, which meant we probably ran a lot further than 8.2km, due to constantly weaving to try and pick out the driest areas. There was one particularly challenging hill but nothing dreadful and certainly nowhere near as steep as the one at Woodbank Park. All in all, I was pleased with my race, especially as I’d felt terrible before it. Well done to Sarah and Rebecca too, and thanks to Carol for supporting. One of the great things about cross country, is that the ladies race before the men, so we are able to watch their race and show our support. When we had donned several layers of clothing, we found a suitable vantage point, just in time to see the two lead runners whizzing by on their SECOND lap! They were truly phenomenal to watch – how they skim across the mud, looking like they are barely touching it will always be a mystery to me. We gave our lads plenty of loud vocal support and they all did a great job; 3 laps of that muddy course must have been extremely tough! Well done Mark, Rick, Paul R, Adam, Steve H and Paul S – a great team. Also, at this point, I think it is important to celebrate the fact that the top 3 men were all Manchester area runners – Tom Lancashire, Steve Vernon and Andi Jones. Races done and thanks given to the brilliantly friendly and encouraging marshals, it was back to the hotel – obviously after being tractor towed for the second time. The 6 of us that had decided to stay over, enjoyed a good meal, several diet cokes (!) and a lot of laughter. Swinton RC on tour again – great racing; great socialising; great friends. Can’t wait for Coniston….!

Lauren Ladies Results available here Mens Results available here

Did we mention it was muddy

Quote of the Weekend

“Is there a lake at Coniston” Paul Shier - 29th January 2011

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2011 NORTHERN CROSS COUNTRY CHAMPIONSHIP S – 29

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Race Reviews

22nd Edition of the International Marathon of Marrakech and Semi Marathon Marrakesh, Morocco, Sunday 30th January 2011

The day before the race was a typical day with pre race preparations, nails painted red, number pinned to Swinton top, as straight as possible, and a search for a restaurant that serves pasta. The morning of the race I was up at 5.30 and down in the hotel restaurant at 6. Greeted by a room full of keen runners from all over Europe and Africa all calm and carefully choosing their pre race breakfast. Setting off from the hotel to the start in the rain it was not a typical day youâ&#x20AC;&#x2122;d expect to have in Morocco but the atmosphere was great. There were thousands of runners from many different countries. People were singing and chanting and groups of running club members were posing for pictures. The time to start came and we slowly made our way through the gate, the marathon and semi marathon runners all setting off together. Heading off down the first street trying to avoid the huge puddles, foot high kerbs and hoards of runners all trying to get a better position the rain stopped. The course took the runners through the business district then around to the menara gardens where it seemed half the field had stopped to relieve themselves. Everywhere you looked, behind every palm tree there was a runner watering the ground. Leaving the gardens the route took us near the airport which was my favourite part of the course and anyone who really knows me knows about my obsession with planes. From just after the 5k marker there were frequent water stations where bottles were hastily thrust at you from friendly locals. The course was clearly marked with blue arrows painted for the full marathon runners to follow and white arrows for the semi-marathon runners. When the point came where the runners split there was also marshals clearly shouting which way to go. The route followed the roads around the medina where roads were closed for the runners except for the occasional moped taking advantage of quiet roads. All along the route the security was prominent and spectators where fantastic, shouting and cheering for everyone. Heading back towards the finish was the worst part of the course where the route took you over a number of the foot high kerbs around the 20km marker. But once negotiated safely it was a flat easy road to the end. At the finish line each runner was presented with a medal, bottle of water and a couple of oranges. The organisation of the race was pretty good except that the address for the registration was only on the French version of the website and wasnâ&#x20AC;&#x2122;t translated into the English version so we did spend a bit of time wandering aimlessly around Marrakech until we found the place but once we found it, there were friendly and helpful people booking you in and handing out the numbers and t-shirts. I enjoyed the experience of running a real race in a foreign land and think the course is good for a first time long distance runner as the area is pretty flat with lots of interesting sights to see. As this was only my second half marathon I achieved a new pb, knocking 9 minutes off my first. I now need to knock off another couple of minutes to get me under my target time of 2 hours and hope to achieve this on my next.

Sharen. SWINTON

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22ND EDITION OF THE INTERNATIONAL MARATHON OF MARRAKECH AND SEMI MARATHON

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Ladies Captain Introduction As some of you may know, at the recent AGM I was elected to the committee as Ladies' Captain. I wanted to take this opportunity to introduce myself to anyone who may have somehow managed to avoid meeting me and let you know what I'm planning in my new position of power. Firstly, and most importantly, I see myself as representing all the female members of the club whether you never race, race once a year or turn up at any event with "race" in the name within a 50 mile radius of home. If there's anything at all which you think would make the club a better place for you then please let me know - even if you don't have any specific ideas I'd be really interested to know what you like/ don't like about the club. Equally, if anyone ever has anything they'd like me to raise with the rest of the committee I am happy to do so (replacing the towel in the ladies toilets - the one that looks like it might walk out on its own one day and join us on a run - has already been suggested!) My contact details are set out below and I'll ask Steve to put them on the website (doing so myself being well beyond my limited technical skills!) - feel free to get in touch at any time (but don't expect me to be particularly cheerful/ sober if it's gone midnight!) In terms of racing, I'm really keen to encourage as many as you to come along to races who want to. As you will all know I am not exactly a speedy racer myself - much more a mid pack runner. I now there will always be some people for whom the idea of racing goes against all they love about running and I'm not about to try to drag you along to races if that would be your idea of torture, but for anyone who thinks they might like to give it a go I am always more than happy to have as many ladies along as possible to the Central Lancs Grand Prix and cross country events. We're only a small club and historically we've had issues even fielding a ladies team at some of the events. The team competition in the CLGP operates a penalty system if we don't get a full team out so even if you come last it's still better for the team than not being there at all. The cross country season is almost over for this year (you have until October for me to start nagging you about next year!) but the CLGP is about to start and there are lots of shorter races this year beginning with the Central Lancs 5km on February 20th - a perfect distance for a first race! With lots of "usual suspects" for racing in marathon training at the moment I suspect we may be a bit short on numbers for the shorter races so if it's something you fancy giving a go please come and have a chat with me. Finally, as everyone who came along to the wonderful ladies' Christmas do will know, our superior organisational skills mean that ladies only social events are really great events. Not that I am suggesting we ditch any co-ed entertainment (we wouldn't want the boys to get jealous!) but I think a repeat of the Christmas do is a must. Again, if anyone has any ideas in this respect or indeed fancies organising something then just let me know. Rebecca Email: rebecca.mills9@googlemail.com

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Marathon Training Acts One, Two and Three BACKGROUND INFORMATI ON

Adam is running the Edinburgh Marathon in aid of the Prostate Cancer Research Centre. Please help Adam raise money for this worthwhile charity by clicking on the link above.

I ran the London Marathon 2 years ago when Lauren and Tony also did; January was supposed to be the start of my marathon training but due to me coming down with pneumonia this never happened. I stupidly decided to run it anyway against the advice of many more experienced runners. The result being that from 16 miles onwards my ankle, knee and hip had had enough and I walked, jogged and crawled to the finish. (Lauren and Tony had much better runs). “Never again,” I said! So now I have signed up for the Edinburgh Marathon and along with lots of fellow Swinton runners, the long run training has begun. ACT ONE:

14 MILES

I had been building up my distance over November and December so was now ready to take it up to 14 miles. I managed to convince Steve and Paul that this was a good idea and along with Sarah and Rebecca (who didn’t need convincing) we set of from my house. The route had been tested out by Lauren on the Saturday so up Hilton Lane we went and then on towards Swinton. Sarah was setting a challenging pace and Bec was alongside her with Paul, Steve and me a few metres behind. We reached the 1st stop point at the start of the ladies run to regroup. This didn’t take long and as soon as various items of clothing were discarded we set off. Sarah and Becs instinctively went in to race mode it being the ladies race route. 2nd stop - bottom of Lancaster road - my Garmin decided to go into compass mode and with much bleeping and button pressing I started up Lancaster road but by this time the others were well ahead of me. I picked the pace up and we regrouped at the end of the ladies route for the last push for home. We all started to feel it for the last few miles but all made it back ready for a cuppa and water. ACT TWO:

15 MILES

The next Sunday 15 miles was the acquired mileage. The group had dwindled a bit with Rebecca defecting over to Lauren’s Saturday long run. Steve decided to do a solo run mainly off road around where Carl and the London marathon runners train. So it was left for Sarah, Paul and me to complete this one. Again, Lauren and Rebecca had done the route the day before which was the Chinese route as well as to and from my house. Sarah was at least pacing it a bit slower but still managed to run into a bus shelter early on. We made it to the start of the Chinese run and completed it. Back at the top of Agecroft, Paul decided that his glasses weren’t doing him any favours as it was raining stair rods by this time and they had misted up completely. Totally soaked, we headed back home; Paul told Sarah and me to go on ahead - not that we had much left. We made it back to Hilton Lane but much to Sarah’s annoyance we had to run past her car and my house by 50 metres or so until my Garmin bleeped up the 15 miles completed. Paul wasn’t far behind although he did stop to have a chat to God regarding the weather conditions. ACT THREE:

16 MILES

For this 16 miler the group had become just one (me). So I also defected over to Lauren’s Saturday run along with Rebecca. Lauren had a route worked out which turned out to be a combination of several Swinton Club routes mingled together. The first part was the old Swinton half in reverse which then took us to join up with the Irlams of the Height route. All was going well as we waved to Big Andy who was out training. The pace was pretty good as I knew it would with Lauren leading. In fact I was feeling great and was picking the pace up quite a bit until Lauren had a quiet word in my ear J. That pace started to tell as we joined up onto the women’s run (we really should have had energy gels at this point) and on we headed to the top of Folly Lane then left towards Worsley . Finally back up to Walkden and home which we again had to run past to make it to the official 16 miles. Cup of tea and a bacon butty; job done.

Ads. SWINTON

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Race Series

Manchester Area XC Series

The cross country season is almost upon us, itâ&#x20AC;&#x2122;s time to clean both the mud and the rust off those spikes. The series consists of 5 Cross Country races in and around the Greater Manchester area. Date

Race rd

Saturday, 23 October 2010

Heaton Park, Manchester

Sherdley Park, St. Helens

Boggart Hole Clough, Blackley, Manchester

Sunday, 21 November 2010 Saturday, 4 December 2010 nd

Sunday, 2 January 2011 th

Woodbank Park, Stockport

Saturday, 12 February 2011

Clayton Vale, Manchester

The next race in the last in the series

Clayton Vale Manchester Saturday 12th February 2011 Ladies 1:50pm Men 2:30pm If you can attend the Cross Country race please try and do so.

Please check the website for more details If you have already received your number, please remember to bring it with you.

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Race Series

Central Lancashire Grand Prix Series This years Central Lancashire Grand Prix races are fast approaching, with new races and one new club. The website is http://centrallancsgrandprix.blogspot.com although a new catchier address and site are coming soon. There will be a results service around the site and each club is expected to provide race reviews of its own races at least. Other contributions will be gratefully accepted by Gary Stevens. The first CLGP race is a new race just for the series, and hosted by the new club Bolton Harriers. The Central Lancashire 5K is on Sunday, 20th February, based at Leverhulme

Date

Race

Sunday, 20th February

Central Lancashire 5K

Sunday, 6th March

The Trotters 5

Sunday, 3rd April

Radcliffe 10km

Wednesday, 11th May

Haigh Hall 4

Wednesday, 20th July

Horwich 5

Wednesday, 3rd August

Chorley 4.4 Trail

Sunday, 14th August Sunday, 25th September

NVAC 10km at Bisham 2nd Swinton 10 Mile Road Race

Sunday, 2nd October

U S E FU L CL GP LI N K S Central Lancashire Grand Prix Web Site Swinton Running Club Forums UK Results ( on-line entries ) SportSoft ( on-line entries )

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Racing Advice

Simple Steps to Planning a Training Programme When planning a programme everything is relative to the distance of the event and importance to the individual of the race(s). At the end of the article is a programme I have devised for a 3.04 hr marathon runner relating the below principles. Most endurance programmes work on building up the duration and intensity and then tapering. Decreasing training to allow the body to rest and adapt. If an athlete is racing every week i.e. summer race series or cross country the below model should be used.

General Preparation Specific Preparation Pre-competition Competition Phase Phase Phase Phase Intensity

Low

Medium

High

Volume

High

Medium

Low

Recovery

Low

Medium

High

http://www.brianmac.co.uk/plan.htm After a X country race the 1st hard session should be at the earliest on the Wednesday. It takes approx a mile per day to get a race out of the system. I generally work on 2 miles per day. After a marathon I would not recommend racing until 6 weeks later and only attempt 2 marathons per year. One early in the year (April) and one late in the year (October). A training year can be split into different cycles/blocks Macro: This is the biggest block and last the whole year or be six months. I work on two six month macro cycles Meso: Medium term block of training, lasting from 4 weeks to 16 weeks. I work on 6 week meso cycles. This allows for a rest/easy/active recovery week and test week. Micro: Smallest cycle lasting a week Unit: A training session Before planning the it is important to understand the: Principles of Training Overload is achieved by the FITT principle Frequency, how often Intensity, how hard Time / duration, how long Type what you do SWINTON

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Racing Advice

Simple Steps to Planning a Training Programme PROGRESSION:  As capacities increase we must increase the overload. This is called progressive overload  Progressive overload must be inter linked with rest periods for recovery and adaptations to take place. These are changes to the body which make us faster  Vital to monitor to know when & how much to overload. We must regularly evaluate our training performance so realistic training and performance goals can be set. MODERATION  Too much progression = over training and burnout  Too little progression = NO adaptations  We need recovery sessions and weeks for adaptations to take place SPECIFICITY  Specific training elicits specific responses and effects  Training must reflect the demands of the sport Training should be specific and reflect 1. The individuals:  Physical and genetic capacities, limitations, family/work commitments. How motivated you are, your aims 2. The activities:  physical requirements  muscles joints used  movement patterns REVERSIBILITY  Use it or loose it  Gains are lost reduced if training stops /reduces  Fast fitness gains = quick loss  Slow gains = slow loss  Relates to progressive overload. VARIANCE/TEDIUM  Varied training methods maintains interest & motivation  Varied work loads prevents over use injuries Adaptations: For changes to take place you need to have regular easy weeks or rest weeks. These could be:  Hypertrophy of the heart, (bradycardia rest HR below 60bpm). This means more blood can be pumped out of the heart per beat and per minute  Increased alveoli density (air sacs in the lungs). This means greater diffusion of oxygen into the blood  Increased efficiency of respiratory muscles  Increased capillary density, more O2 is given to the muscles  Increased mitochondria, where we make aerobic energy ( with O2)  Increased fat mobilisation ( produce energy for long distance races)  Increased enzymes which allow us to break down carbohydrates and fats to make energy All these make us run faster for longer Rest also allows our muscles to repair, stops over training and keeps us fresh SWINTON

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Racing Advice

Simple Steps to Planning a Training Programme Four steps to setting up a programme Step one Test  

Set realistic goals Plan for peaks and competitions. These can be training races, low importance, important races, main event.

Example for London marathon: Low importance: Radcliffe Trail Race, no tapering, but rest afterwards or an easy week Any 10 km Important race: Coniston some tapering before say one week, rest week afterwards Main event: London marathon large tapering Remember tapering is essential, less is more. I know it psychological makes no sense, but physiologically it does Step two  Determine how to achieve your goals  Type of training  Time available  Equipment needed  Match training to goals Step three  Identify Training Phases  Develop a macro cycle plan  Develop a meso cycle plan  Develop a micro cycle plan  Write training units/sessions Manipulate Intensity, duration, progressive overload to allow for this Step four  Regularly test  Evaluate  Change goals  Change training plan

Following is a programme/calendar I would use, Hills and track must be max effort, Friday run could be a FARTLEX instead. SWINTON

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February 2011 Mon

Tue 1 Easy 4 Miles 60%

Wed

Thu

Fri

Sat

2 3 Warm up 1 Off Mile

4 Temp run 10K pace

Fast 7 Miles 80%

5 Miles

7 8 Easy or off Easy or off

9 10 Easy or off Off

11 12 Easy or off Off

13 1.5 Hours

14 Track

16 Warm 1 Mile

18 Temp run 10K pace

19 Off

20 1.5 Hours

26 Off

27 1hr 50mins

15 Easy 5 Miles 60%

17 Off

Fast 8 Miles 80%

21 Hills

22 Easy 5 Miles 60%

23 Warm 1 Mile

5 Off

Sun

5 Miles

24 Off

Fast 8 Miles 80%

25 Temp run 10K pace 5 Miles

28 Track Swap the days around January and February are building weeks March and 1st 2 weeks of April are hard weeks If on max out or hard days, do you best and hang in there, Just like the race. SWINTON

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6 Radcliffe 10 Miles Max effort strong in last 4 miles.

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30min warm up 30min above race race Cool down the rest

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March 2011 Mon

Tue 1 Easy 5 Miles 60%

Wed

Thu

2 3 Warm up 1 Off Mile Fast 8 Miles 80%

Fri 4 Temp run 10K pace

Sat 5 Off

Sun 6 2Hrs 30 Warm up 30 above race pace

6 Miles

Rest steady 7 Hills

8 Easy 6 Miles 60%

9 10 Warm up 1 Off Mile Fast 9 @ 80%

11 Temp run 10K pace

12 Off

13 2.10 Hrs 30 Warm up 40 above race pace

7 Miles

Rest steady 14 Track

15 Easy 6 Miles 60%

16 Test

17 Off

18 Temp run 10K pace

19 Off

20 2.20 Hrs 30 Warm up 45 above race pace

7 Miles

Rest steady 21 Hills

22 Easy 7 Miles 60%

23 24 Warm up 1 Off Mile Fast 10 @ 80%

25 Temp run 10K pace 7 Miles

26 Off

27 2.30 Hrs 30 Warm up 50 above race pace Rest steady

28 Track

29 Easy 7 Miles 60% SWINTON

30 31 Warm up 1 Off Mile Fast 10 @ CLUB 80%

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April 2011 Mon

Tue

Wed

Thu

Fri 1 Temp run 10K pace

Sat 2 Off

Sun 3 2.30 Hrs 30 Warm up 50 above race pace

8 Miles

Rest steady 4 Hills

5 Easy 7 Miles 60%

6 Easy 5 Miles

7 Off

8 Off

9 10 Coniston 14 4 miles warm up 2 miles cool down

GET A RUB DOWN

Race flat out 11 Easy

12 Easy

13 Easy

14 Off

15 Easy

16 Off

17 2.30 Hrs 30 Warm up 50 above race pace Rest steady

18 Hills

This is a sample of the type of plan that Ian can produce for you. If you are interested in a plan for either London or Edinburgh or any other Marathon Please speak to Ian Harvey SWINTON

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Racing Advice

Simple Steps to Planning a Training Programme Get a run down 7-10 days before Race pace or faster have been added onto long runs to add specificity. Remember 

Train slow race slow



Quality V Quantity



Have Fun

This programme had a mileage of over 40 miles. It does work. If you’re training or race times are getting worse, take a rest or decrease the training load as this could be the start of over training or you could be over training. Do not sucked into the trap of training harder, I have in the past. Less can be more. Over training can take up to a month to get over so one week off makes sense We need to challenge historical training methods If you want any programmes writing just let me know or what to chat about the article catch me on a Wednesday night

Ian Harvey

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Up and Coming Races Sunday 6th February Radcliffe AC 10 Mile Trail Race

Sunday 6th March Haweswater Half Marathon

Sunday 6th February Dewsbury 10K Road Race

Sunday 6th March Trimpell 20 Mile Road Race, Lancaster

Saturday 12th February Clayton Vale XC

Sunday 6th March The Trotters 5 Secord Grand Prix Event of 2011

Sunday 12th February Winter Hill Fell Race

Sunday 13th March Trafford 10K

Saturday 19th February National XC Championships, Alton Towers

Sunday 20th March Ultrafit St Annes 10 Mile

Sunday 20th February Central Lancashire 5K, Bolton First Grand Prix Event of 2011

Sunday 20th March Bradford 10K

Sunday 27th February 22 Great North West Half Marathon, Blackpool

Sunday 27th March 9th Great Grizedale Forest Trail Race, Hawkshead

Sunday 27th February 16th Village Bakery Half Marathon, Wrexham

Wednesday 20th March Vera Hirst 5K, Rochdale

Sunday 1th May

The Bluebell Trail 10 10.3 Mile road and woodland trail race through beautiful bluebell woods in the heart of Yorkshire. Unique river crossing finish

“Not for Shrinking Violets.” “Can you troop the Trooper” Heaton Park - Park Run Every Saturday at 9am this 5km run is organised - free!!. All you have to do is let them know you're coming in advance. It has been suggested that it could become a Swinton regular event on the first Saturday of each month. Web page link Lucozade Sport have a van at the run every 4 to 5 weeks, giving away lots of freebies and advice.

Race Calendar Web Sites Look for all those local and not so local races on these web sites  Swinton RC Forum  Fetch  John Schofield  SoftSport SWINTON

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The wonderful Fetch does it all (running log, routes, race log, leagues, logs shoe miles, blogs, fetchmail & more!!) its a great place full of nice running types, a proper online community, its the place to see and be seen, AND its free!! King Fetch (Ian) is very good at responding to member requests about new site content and there are now a total of 13 Swinton Members using the site! Fetch (in my opinion Fetch has the Class!). Andrew

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Committee Meetings Regular meetings are now being held on the second Wednesday of every month at the club after pack runs. Notes from the December meeting below. The minutes for January will be approved at the February meeting and appear in that months Newsletter. Remember any member may sit in the meeting.

Headquarters: Swinton Moorside Cricket Club, Deansway, Swinton, M27 0WH. Membership Secretary Barbara Bayliss

Name Address

Post Code Tel. No. Home Mobile No. Email Address Gender

Date of Birth

Place of Birth Nationality Disability please tick relevant box Non-Disability

Visually Impaired

Date of Joining

Learning Difficulties

Cerebral Palsy

Ambulatory

Wheelchair

Other

Previous Club (If Any)

Current Club (2nd Claim)

Do you intend to enter races in the next 12 months?

Yes

If yes please include an additional £5.00 for England Athletics registration I confirm that I am eligible to compete under UK Athletics Rules. I *accept/*do not accept that my personal data will held on a computer by the club. I *agree/*do not agree to the disclosure of my personal data in a list of members provided to UK Athletics and England Athletics (*Delete as applicable)

Signature................................................................................ Date............................... Fee Included £10.00 Please hand this form, together with the fee (Cheques payable to “Swinton Running Club”), to our Membership Secretary, Barbara Bayliss, or any committee member.

Swinton Running Club

Affiliated to UK Athletics and England Athletics

£15.00

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Membership Membership for the Swinton Running Club is currently £10 and an a additional £5 for your England Athletics registration fee if you wish to enter races. Benefits for registered members Membership of England Athletics brings a wide variety of benefits for members ranging from reduced entry fees for road races, to discounts on products such as a £5 Sweatshop voucher and a further 10% discount of subsequent purchases, representative opportunities and much more. Importantly it enables you to opt to receive fortnightly bulletins on what is happening in the sport including essential information for athletes to know. Just entering 3 races will repay your registration fee. If you do not register for EA membership you must enter races as a unattached runner. Simply fill out the form and bring it with you on a Monday or Wednesday evening.

Valentines Disco, Saturday12th February 2011

On Saturday, 12h of February, we will be hosting the Swinton Running Club’s Valentine Disco. It will be a four course meal, with a vegetarian option The tickets are £20 and it will be 7.00 for 7.30

Please see Ian Thomas or Mary at the club for tickets SWINTON

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Social Events Pie Night - Last Wednesday of the Month Last Wednesday of every month.

Pie Night! Next one February 23rd

Special Offer’s to Members Special Discount Rate for Swinton Running Club Members To match the offer made by both Prestwich and Leigh Road Physiotherapy Clinics, our very own Shirley Duckworth-Oates has lowered her rates. Shirley Duckworth-Oates MBCA, MSTAT, MATI Bsc Hons(Healthcare);Bsc Hons (Chiro); Msc.(Psych) Doctor of Chiropractic and Teacher of the Alexander Technique Telephone 0161 773 3395 Treatment rate for Swinton Running Club members: £25 (normally £35)

Special Discount Rate for Swinton Running Club Members

The usual price per session is £35, SRC members, on production of a current English Athletics card, will only pay £25. This offer is available at both the Leigh Road and Prestwich clinics. Anyone who wants to access the service but does not yet have their card can contact Barbara who will contact the clinic on their behalf. Please check there website for more details

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Race Results Corner Full race results can now be found on both the Swinton Running Club Website and the forum If you have ran a race and cannot find the details on either site please let me know.

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Secretary Steve Doxey Treasurer Ian Thomas Membership Secretary Barbara Bayliss Social Secretary Jonathan Mellor Club Captain Steve Doxey Ladies Captain Rebecca Mills Web Site & Forums Steve Hart Swinton Running Club is proud of its friendliness and welcomes newcomers to come down and meet us for a run, to see if we meet your expectations. We meet at 7:30pm on Mondays and Wednesday at Swinton Moorside Cricket Club. The club can provide you with the opportunity to train and compete at whatever level you choose. We are affiliated with England Athletics for Road, Fell and Cross Country running. We have members from fun runners up to International level - all enjoying taking part in a sport that provides the chance for everyone to find the event that suits them best. We regularly compete in local races at all age and ability levels. Some members just come down to the club to run and don't want to enter races, but prefer to train with like minded people and enjoy the social side of being with a club.

We have said it before and will say it again: We hope that you enjoy this occasional newsletter. If you are sick of it clogging up your in box, let me know and I will take you off the circulation list.

Steve If you have any race reports, photos, announcements or any news that would be of interest to the others members please let just know.

Sarah Website Forums

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