Wowsers! What another scorching weekend! Despite the heat we saw a number of Fit Clubbers our running and competing. We had Alice and Karen at Paddle, Pedal, Pace, Mike and Anna at the Questars Adventure Race Series Wiltshire Downs Adventure Race and Tina at the Cider Frolic.The Pedal Peddle Pace race is an alternative triathlon. It starts with a 20km cycle followed by a 5km run and finishing with a 2km kayak down the Itchen. We had Alice doing the whole route and Karen doing it as a relay (Karen was on Kayak duty) with her husband and daughter Sarah.
The Questars Adventure Race Series Wiltshire Downs Adventure Race is a 5 hour adventure race featuring a mix of running, mountain biking and kayaking mixed with orienteering. The teams have to get to as many checkpoints as possible but you have to plan your own route and when you cross the start you are told a number of the checkpoints are dummies, so you have to replan as you go. Mike and Anna finished in a great time of 4h50m, only getting lost once en route! Congratulations guys.
The Cider Frolic is a 12 hour trail race on a 6km loop at the home of Cranborne Chase Cider in the Dorset countryside. You get a squeaky rubber animal baton to hold as you run round and there is a love station serving all manner of alcoholic beverages. Tina was running there this year and managed an excellent 18km in red hot conditions. Anna, Tina's daughter, also ran the first lap with her. 
This week once again saw a great turn out of Fit Clubbers at parkrun. Yet again there were some amazing performances. Simon B was the pick of the runners, breaking the 30 minute mark for the first time. It was a super hot morning and Simon looked like he had given 100% as he crossed the line in an amazing 29:38. Simon B was superbly paced by Mikaela.
Whilst Mikaela was pacing Mr B, her son, Ruben, was being paced by Adam with the aim of breaking 21:01. Unfortunately he was a little short, but still ran a PB in a fantastic time of 21:08.
Lastly, Magda also got a PB pushing Adam Jnr round the course in the buggy. She ran 25:36, a superb time with a buggy!!
We also had Philippa G running her first parkrun. Philippa came in in a great 25:24. Congratulations!!
The Stretching Special - By Mike Day
Stretching properly is an essential, yet often overlooked health-related component of fitness. You can read studies from around the globe which support the short and long-term benefits of various types of stretching, which include static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few.
Here are 10 reasons why I believe you should be stretching on a regular basis and not just before and after exercise.1. Decreased stress - Chronic stress can produce a number of undesirable responses in your body, including increased feelings of anxiety, fatigue and tension. Regularly stretching has been shown to reduce mental tension and, when combined with mindful breathing techniques this will help decrease anxiety and depression
2. Reduced pain and stiffness - Excessive muscle tension can increase discomfort throughout your body. However, studies have shown that regularly performing static stretching can help to decrease stiffness, reduce pain levels (especially in individuals with chronic neck or low-back pain), and may even reduce the frequency and severity of muscle cramps.
3. Improved health - Regularly performing stretching exercises, such as PNF stretching, static stretching, and stretches from mind-body disciplines such as yoga, can help to reduce blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension.
4. Enhanced range of motion - Various types of stretching as well as other supportive self-care strategies, such as self-myofascial releasing using a foam roller, can help to enhance unrestricted movement of the major joints of the body, including key areas that are designed to be mobile, such as the hips and shoulders.
5. Improved function - As a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less strong and supple. Regular stretching utilizing a variety of flexibility training techniques helps to improve overall function by ensuring that the body can more effectively respond to the stresses imposed by various types of movement and activity.
6. May reduce risk of injury - Although the evidence is far from definitive, there are some promising findings regarding the role that stretching may play in helping to reduce the risk for injury. Dynamic stretches are often used as part of a warm-up to help increase core body temperature and functionally prepare the body for the movements that are to come. As a result, stretching is often considered an important part of injury prevention, as cold muscles and tendons in the body have a greater likelihood of rupture, strain or sprain.
7. Enhanced performance - When included as part of a well-rounded fitness routine, regular flexibility training, which includes dynamic stretching, can help enhance agility, power, speed and muscular strength.
9. Minimised wear and tear on joints - When muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body. Regular stretching helps to ensure the muscles on each side of a joint maintain an equal degree of pull so that the joint is able to move freely and efficiently in all directions, allowing for optimal movement and less stress on the body.
10. Improved quality of life - Although there are physiological changes that occur as we grow older, regularly stretching and performing range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance overall quality of life.
5. Improved function - As a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less strong and supple. Regular stretching utilizing a variety of flexibility training techniques helps to improve overall function by ensuring that the body can more effectively respond to the stresses imposed by various types of movement and activity.
6. May reduce risk of injury - Although the evidence is far from definitive, there are some promising findings regarding the role that stretching may play in helping to reduce the risk for injury. Dynamic stretches are often used as part of a warm-up to help increase core body temperature and functionally prepare the body for the movements that are to come. As a result, stretching is often considered an important part of injury prevention, as cold muscles and tendons in the body have a greater likelihood of rupture, strain or sprain.
7. Enhanced performance - When included as part of a well-rounded fitness routine, regular flexibility training, which includes dynamic stretching, can help enhance agility, power, speed and muscular strength.
8. Improved blood flow and circulation - Regular flexibility training can help to improve blood flow and circulation, thereby allowing for the enhanced transportation of oxygen and nutrient-rich blood throughout the body.
9. Minimised wear and tear on joints - When muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body. Regular stretching helps to ensure the muscles on each side of a joint maintain an equal degree of pull so that the joint is able to move freely and efficiently in all directions, allowing for optimal movement and less stress on the body.
10. Improved quality of life - Although there are physiological changes that occur as we grow older, regularly stretching and performing range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance overall quality of life.
At Winchester Fit Club we aim to teach our members to understand their own body and to “hear” the signs. We regularly introduce DIY sessions where we ask them to demonstrate to the rest what stretch they feel would suit the exercises that have been done during that session.
Cheltenham parkrun - by Coach James
Sarah and I had the chance of a final child free weekend away before baby number 3 arrived and we decided to head up to Cheltenham. This gave me an excellent opportunity to visit another new parkrun.The run takes place in Pittville park on the outskirts of the town. The parkrun website bills it as a three lap route around the park, however on the day we ran a two lap route. It started on a what appeared to be a pitch and putt course and headed up the hill to the very top of the park. From there it dropped down to the far end of the park. Here we headed around the lake and round a football pitch before heading back up to the finish area. We repeated this for the 5km.
There was a last minute panic when the event team found a bevy of swans on the route. As they are likely to either be scared by the group of runners or, more likely, that they would attack them, the team re-routed the course to avoid them.
It was a warm day, the route was predominantly off road, the uphill sections were run three times and the finish was uphill for the last half a kilometre...all of this made it a really tough run.
It was a lovely route and one to visit if you are in the area.
Moors Valley parkrun - by Coach James
We were staying down in Dorset with relatives and decided to visit a course that Olivia hadn't done before, so with that in mind we headed to Moors Valley parkrun. Moors Valley country park is a lovely woodland park on the Dorset/Hampshire border and the parkrun route is a single lap around the park.
The route starts by the visitors centre and heads out into the forest. It is an undulating route on hard packed gravel trail that is mainly in the forest. The first half of the route is mostly uphill, but it is fairly gradual and easily runnable. The route heads out to a short out and back section at around the 2 mile mark. From here the route heads downhill through the golf course and towards the lake. With about a km to go you join a concrete path and it flattens off all the way to the finish on the far side of the lake. Olivia had asked if we could try and break her PB again. We therefore set out to break the 29 minute mark. I had my doubts as it was a really hot morning and the course was a lot tougher than the previous week at Worthing. Target pace was 9:20 a mile but Olivia set off really strongly and managed the first mile in just 8:51 so was ahead of pace, but that came back to bite her in the second mile where she over heated a little. We took a small walk/drink break around half way and that seemed to refresh her a little and she managed to run a 9:40
At the start of the third mile her PB was still on but she needed to push it a little. She was determined to give it a go and so we cranked the pace up a little. By this time Olivia's efforts had formed her a little group of supporters who were running with us and offering her support and kind words. She got her little legs working and by the time we hit the tarmac she was flying. She crossed the line in a new PB of 28:35, and was duly rewarded with an ice cream! I am so incredibly proud of her!!
The course is amazing and one I would highly recommend.
Winchester Half Marathon - Volunteers needed!
Some of you may have seen the post by Lynn on the WhatsApp group about the Winchester Half Marathon needing volunteers for this year's race. The race is on Sunday 23rd September and needs over 300 volunteers to be successful.
By volunteering you get free entry into next year's race.
If you are interested please follow this link: http://winchesterhalf.co.uk/
Race Calendar
Here is an updated race calendar. If you have any others that you wish to add, please let me know!
Overton 5 - 2nd September 2018
http://www.overtonharriers.org.uk/club-races/overton-5/
New Forest Half - 9th September
http://southernrunningguide.com/race/new-forest-half-marathon
Baccus Marathon and Half – 9th September
Meon Valley Express 5km, 10km and Half - 16th September
https://www.eventrac.co.uk/listed-races/meon-valley-express
Hursley 10km - 16th September
https://www.hursley10k.co.uk
The Lake Run, Andover 10km and 5km – 16th Septembver
Winchester Half Marathon – 23rd September
Solent Half - 23rd September 2018
http://www.hardleyrunners.co.uk/SolentHalf.html
Blenheim Palace Half - 30th September
https://www.bhf.org.uk/get-involved/events/runs/blenheim-palace-half-marathon-10k-and-family-fun-run
Ageas Bowl 10km - 30th September
https://www.fullonsport.com/event/the-ageas-bowl-10k/profile
Salisbury Half - 7th October
http://www.salisburyhalf.com
Clarendon Marathon, Half and relay – 7th October
http://www.salisburyhalf.com
Clarendon Marathon, Half and relay – 7th October
Cardiff Half – 7th October
Goodwood Running Festival 10km and Half - 14th October
http://www.ukrunevents.co.uk/the-running-festival-at-goodwood/
Greenham Common 10km, 5km and Mile - 14th October
http://www.stepup4good.co.uk/?page_id=42
Great South Run - 21st October
Hayling 10- 4th November 2018
http://www.havantac.co.uk/hayling-10/Gosport Half - 18th November
Victory 5 - 2nd December 2018
Stubbington 10km - 13th January 2019
Ryde 10 - 3rd February 2019
Fleet Half - 17th March 2019
Eastleigh 10K - 17th March 2019
London Landmarks - 24th March 2019
Salisbury 10 - 14th April 2019 Alton 10 - 12th May 2019 Netley 10K - 19th May 2019 Hook 10K - 19th May 2019 Alresford 10K - 16th June 2019
Endure 24 - 14th-16th June 2019
As ever, if you have any submissions for the next blog then please send them through to WFCrunners@gmail.com
Happy Running!
Coach James
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Kit pictures and prices
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Kit pictures and prices
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