News Update
It would be remiss of me not to start with the phenomenal performance of Mikaela at Sunday's Brighton Marathon. Mikaela was aiming for sub-4 and had really put in the hard miles in training throughout the winter. This all paid off on race day as she ran a stunning 3h47'32''. Judging by the message on social media I think I speak for the whole Fit Club family when I say how incredibly proud we are of Mikaela and what an inspiration she is. It goes to show what is possible with hard work and dedication. Mikaela has agreed to write up her experience so look out for that in a future blog!
Looking forward we have Sharon and Simon H running the London Marathon this weekend and Charlotte running Southampton. Please join me in wishing them all the best for their runs and I hope they achieve everything they aim for. I'm sure they'll be fantastic.
I am now on the road to recovery following a week off work. I apologise for having to cancel the running session at short notice. Thank you for all the get well soon messages!
This blog we are covering something we have done lots of since we started the Thursday run sessions....interval training!
Interval Training
One of the attractions of classical interval training is its measured, precise nature. Workouts can be tailored to a runner’s current ability level; similarly, they provide an accurate benchmark of one’s fitness, allowing achievable competitive goals to be set. Interval training’s repeatability facilitates comparisons to performances of a month or five years ago. Conversely, it also possesses an almost infinite variety. By altering different segments of the workout, it’s possible to come up with a new training session each time you step out to run. Something I try and do regular for Fit Club.
Interval training was first developed in the 1930s, based on findings that the heart and lungs (the cardiopulmonary system) responded to repeated brief bouts of stress by becoming stronger and more efficient. By keeping the duration of these efforts relatively short, they found that runners could complete a greater volume and intensity than they could during a sustained, continuous effort. Basically you can get more benefit from a shorter session.
There are four variables in classic interval training, easily remembered by the mnemonic
D-I-R-T.
There are four variables in classic interval training, easily remembered by the mnemonic
D-I-R-T.
Distance is rather self-explanatory, referring to the length of each repetition.
Interval is the recovery period between repetitions. It is during this interval, especially the first 10 to 15 seconds, that most of the training effect occurs. Besides the duration of the interval, the activity (walking, jogging, etc) figures into the equation.
T stands for Time, how fast each repetition should be run, or how long you are going to run for. This can be constant or variable, depending on the goal of the workout.
There are two rules to consider when completing interval training:
1. Go to each workout with a goal, and a plan.
2. Be Flexible within your workouts, within reason – if your body is just not up to the workout you have set do not be afraid to amend it, or even have the courage to skip it all together.
Types of interval training:
Repeats: The same distance, done a set number of times. Repeats of 400 meters, one lap of the track, are the most common, but distance runners may do repeat 1,000s or miles to improve their stamina. Repeats can also be run at anticipated race speed to develop a sense of pace and avoid going out too hard. With a mixed ability group the repeats could also be of a set time, rather than distance. This allows everyone to re-group during the recovery phase.
Ladders: Progress from shorter to longer repetitions; i.e. 200, 400, 600, 800, 1000. Recovery interval can be constant or increase. Ladders can also be run long to short.
Pyramids: An up and down ladder together, i.e. 400, 600, 800, 600, 400. Advanced runners may be able to do multiple pyramids.
Cut-downs: Designed to improve one’s finishing kick. Several longer repeats are done to create fatigue, then the runner performs shorter, faster reps to develop the ability to run hard when tired.
"Ins-and-Outs": Usually done over a mile or longer, accelerate the straights and jog the turns, or sprint 50 meters, jog 60.
Richmond parkrun - by Coach James
Richmond park was created by Charles the 1st in the 17th century as a deer park. At just under 10 square kilometres it is a large park of wood and grass land and therefore perfect for a parkrun! Richmond parkrun was the 5th ever parkrun and started way back in 2007 with just 42 participants, today it averages over 400.
The run starts in the west of the park and is predominantly on hard pack trails or concreate paths. It is one large lap which undulates through the park. At the first timers briefing they talked about it being hilly, but the hills weren’t too bad and were very runnable without losing much pace. I was pushing Elsie in the running buggy and was asked to start at the back due to the congested nature of the start, which is very narrow. However, after about half a KM there is an opportunity to run wide on a stretch of grass that offered the opportunity to overtake and get up into the middle of the field. I ran most of the way with a regular at Richmond, a chap who has run nearly 450 parkruns. He gave me the “running commentary” of the course and the history of the route. This made the run fly by! The finish is ever so slightly up hill, which was tough going with the buggy, but we crossed the line in a respectable 28:46 for 268th place.
Richmond parkrun - by Coach James
Richmond park was created by Charles the 1st in the 17th century as a deer park. At just under 10 square kilometres it is a large park of wood and grass land and therefore perfect for a parkrun! Richmond parkrun was the 5th ever parkrun and started way back in 2007 with just 42 participants, today it averages over 400.
The post run café is by the car park at Pembroke Lodge and offers only outside seating, however by this time the sun was out and it was a glorious morning. It was a fantastic day out and a great parkrun, one I would highly recommend.
Dates for your diary
Sat 28th April, 9am, North Walls Rec - Winchester parkrun 5th anniversary - free
Sat 28th April, 9am, North Walls Rec - Winchester parkrun 5th anniversary - free
Mon 7th May, 7pm, Bar End running track - Monday Madness track session - £4
Race Calendar
Gauntlet Games 5km and 10km - 12th May
https://www.naomihouse.org.uk/events/322-gauntlet-games-2018
Race Calendar
Here is an updated race calendar. If you have any others that you wish to add, please let me know!
Southampton Marathon, Half and 10km – 22nd April
London Marathon – 22nd April
Fleet Half – April 29th
Harewood Forest 10km and 5km – 7th May (Bank Holiday Monday)
Gauntlet Games 5km and 10km - 12th May
https://www.naomihouse.org.uk/events/322-gauntlet-games-2018
Alton 10 mile – 13th May
Liverpool Rock and Roll marathon, half marathon, 5km and 1 mile – 19th and 20th May
Hackney Half – 20th May – SOLD OUT
Vitality 10000 – 28th May
Race for Life – Winchester – 3rd June
Eastleigh 10km – 17th June
Arlesford 10km – 17th June
Baccus Marathon and Half – 9th September
The Lake Run, Andover 10km and 5km – 16th Septembver
Winchester Half Marathon – 23rd September
Clarendon Marathon, Half and relay – 7th October
http://www.clarendon-marathon.
Cardiff Half – 7th October
http://www.cardiffhalfmarathon.co.uk
Great South Run - 21st October
http://www.greatrun.org/great-south-run
As ever, if you have any submissions for the next blog then please send them through to WFCrunners@gmail.com
Happy running everyone!!
Coach James
Cardiff Half – 7th October
http://www.cardiffhalfmarathon.co.uk
Great South Run - 21st October
http://www.greatrun.org/great-south-run
As ever, if you have any submissions for the next blog then please send them through to WFCrunners@gmail.com
Happy running everyone!!
Coach James
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