Winter Running Motivation

Whilst some of us enjoy running in the cooler autumn/winter months for many this time of year presents challenges; dark nights/mornings mean many miss out of runs as they are limited to day light hours at weekends; SAD kicks in and people’s mental health and well being takes a seasonal di

coachmag.co.uk offers some ideas to combat these challenges:

Change your Scenery

Running on the same bit of tarmac over and over again often leads to people wanting to skip their run. Find some different routes – head over to the parks (Darley Abbey has a tarmac route all the way around now so if you would prefer to avoid muddy conditions head over there); there are also new routes marked up at Markeaton and Allestree Park too.

Fuel your Fitness

Most of us are guilty of over indulging over Christmas. Try and keep your diet as healthy as you can and grab the kids for some walks!

Cross Training

Most of you already swim / cycle or do other forms of exercise. Now is the time to restart or maintain this part of your regime. All forms can typically be undertaken indoors and there are a number of local gyms that have pay as you go sessions available if you would rather not make a long term commitment.

Make Plans

With 2020 the race event calendars are filling up so get something booked in. The Derby 10K in March for anyone looking to work towards a 10K PB or their first race this is the event for you. With loads of MRC members always taking part, family and friends can support and it’s part of the Club Championship too….and for those of you looking at Spring marathons or Half Marathons, most 16 week plans kick in sometime in December!

All the Gear and Definitely All the Ideas

Make sure your light running tops have been replaced by hi vis wear. Base layers and gloves, hats, buffs... get them in now.

Run with the Club

Running with others on the dark cold nights can make all the difference. If you’ve not been for a while then make that commitment to yourself. Get yourself togged up and come along!

Run Somewhere Warm

If all else fails, find out where’s warm and head there!! Amanda did is last weekend...the Malibu Half Marathon...and we’re not a bit jealous...honest 😊 (Well done Amanda!!).

Starlight Relays

Well done to the teams who took part in the Starlight Relays on the 7th November.

The All Male Team of Matt B, Mark L, Aaaron and Andrew S, hot of winning the Scary Helmet, were in great form, coming 5th.

The two mixed teams also did really well with a team of John and Vicky S with Emma and Rowan coming in at 14th and MRC Star Bars: Tom, Kathryn H, Rob H and Rob M coming in 28th.

Looked nice and muddy! Next relay event is December 5th.

It looks like teams can still enter if you fancy it: peakrunning.co.uk

Members Member Vote

Members Member of the Year Vote: Submissions close at midnight tonight (10th November). So far 15% of you have voted…..please do register your nomination.

Every year at the Christmas Party and Awards night we celebrate out lovely little club and highlight some of the years achievements.

Celebrating not only the Club Champs winners, the Captains Awards but also the 'Members Member'. This is where you get the opportunity to vote for the Club Member who has either: inspired you; made you feel welcome and part of the club; advised and supported you; who you think best represents the club (teamwork; cheerleading); who has made a comeback from injury.....it can be for any number of reasons.

So, using the link below enter the name of the person you want to vote for (ideally first name and surname or first letter of surname if you're not sure along with a description of your reason for voting).

We are happy to keep names anonymous but we do need your name for the vote itself as it's one vote per person. You can *try* and vote for yourself but I'm afraid it won't count :-)

Don’t forget to order your Christmas Party & Awards Nights Tickets.

Buffet Meal….Dancing….what more could you want!

Christmas Party and Club Annual Awards Nights

Date:
Friday 13th December
Venue:
Great Northern Function Room
Time:
7pm till Midnight
Cost:
£20.00 per person (include food and disco)

Partners are welcome to come along too. Capacity at the venue is 80 so to guarantee your place please book early...

Wishing Clive Luck

The Derby 10mile event sees Clive complete his self-imposed ’50 for 50’ challenge, whereby to celebrate his 50th birthday this year he wanted to complete 50 events (a variety of running, swimming and cycling events).

So when you see Clive at the 10 mile on the 17th give him an extra cheer!

Club Shop santa deadline

The last date to order for a pre Christmas delivery will be Nov 11th.

(Important Note: The bespoke blue/orange/white tops have to be ordered in bulk as such this order will be placed in the New Year - any orders placed now for those items will be delivered in Feb time).

SPOTLIGHT: PARKRUN

With only 7 Saturdays until the end of 2019 (eek!) here’s some parkrun stats for club members (up to date as of 2nd November):

• > Over 100 parkruns Completed: Martyn S and Kathryn H
• > Highest Age Grade % is Hannah J
• > 6 runners have completed over 50 parkruns
• > Andrew S has ran the 175th fastest ever time at Markeaton in 18.23
• > 76 club members have taken part in a parkrun (over all time)**based on people who have added the club name to their profile

If you are motivated or interested in course records then the Markeaton parkrun Female record is 17:55 and the male record is 15:20.

Don’t forget to add Mickleover Running Club to your profile!

Don’t forget, parkrun needs volunteers to ensure the event can take place. Register on the volunteer roster or ‘like’ the Markeaton parkrun page on Facebook as they often put out requests for volunteers.

Benefits of Treadmills

Sooooooo I lost my head after Thunderrun having masked an injury for a few months and only completeing 2 laps out of 5/6 10ks.

I'm now working back to full fitness and found the joy of treadmill running!.

I see a lot of reactions when i say "i'm really enjoying hitting the treadmill" from a number of people at the club so I thought I would share some well googled treadmill benfits.

Benefit #1: Reduced Impact

One of the big benefits when it comes to running on a treadmill is that it reduces the impact much better than running on the street or other outdoor surfaces. Every time you take a step while running on the pavement, dirt, or other even and hard surfaces your legs take a lot of impact, especially when you go fast.

Eventually, this can cause ankle, knee, and back problems because pavement is hard and stepping on rocks the wrong way too many times doesn’t help either. These are problems that can become very severe in our old age and even cause painful bone problems as we age.

A treadmill is great this way because they have a relatively soft surface to run on, not to mention the modern version come with some shock absorption too. This means that your joints take less impact. There’s also the fact that the treadmill offers an even running platform that doesn’t throw any surprises your way. They provide you with a reliable surface to run on that you know is not going to cause you joint pain and other aches.

Benefit #2: You Are In Control

Something else that will really benefit you if you choose to run on a treadmill is the fact that you are completely in control. Depending on your fitness level you may want to have a light workout or you might be an experienced runner wanting an intense workout. The point is that on a treadmill you can control all of the aspects to suit your fitness level to a tee.

You are in control of the warm up and cool down, the speed and incline, and even how much energy you expend on a certain amount of time. It’s great for people of all fitness levels because you can customize the workout to your liking. Even if you are a beginner you can make a treadmill work for you; you won’t be a beginner forever!

Plus most treadmills also come with programmable capabilities so you can customize your run down to the exact minute, kilometer, and speed too. The best part is that you get to see what your fitness level is and how hard you are pushing your body. This thanks to the fitness trackers and heart rate monitors that many models now come with, items which are great for seeing the progress you make over a certain period of time.

Benefit #3: They Simulate Race Courses

Another big advantage of running on a treadmill is that it can help you train for your next big race or that ultra-long marathon with ease. Being programmable isn’t just convenient because it also means that you can simulate a real race with them. You can control the speed and the incline of a treadmill and that comes in really handy for race day. Being able to train for a race in conditions that are as close as possible to the real thing is very important and can make the difference between winning or losing the race.

If you know what the terrain and the route of your next race are like, you can program those statistics, such as the incline and pace, into the machine in order to get you as prepared as can be. For every hill that stands in your way you can literally account for it months before you actually have to run the race. Some of the newest models of treadmills actually come with specialized race simulation software.

Benefit #4: Mental Health And Motivation

The next big boost that you get from running on a treadmill is that it can really help your brain function better, be healthier, and make you feel much happier.

The first reason for this is because running and aerobic exercises like biking cause your brain to release increased amounts of endorphins. Endorphins are the chemical compounds in your brain which make you feel happy. Therefore running on a treadmill at home can directly contribute to the relief of depression and anxiety.

Benefit #5: Heart Health

Perhaps one of the biggest benefits that come along with running on a regular basis is that it is great for your cardiovascular health, or in other words the health of your heart. For one, regular aerobic exercise helps to increase the strength of your heart and the circulation of blood in your body. More circulation actually means that your muscles get more oxygen, thus being able to work harder for longer and getting more results from every run too.

A stronger heart also means lowering your blood pressure, something which is essential for sufferers of high blood pressure. This can go a long way in preventing heart disease and the risk of suffering something like a heart attack.

Another heart benefit you get from running on a treadmill is that it decreases bad cholesterol and increases good cholesterol. This helps to combat heart and blood vessel disease by keeping your arteries clear of fatty blockages. On a side note, most treadmills come with a heart rate monitor which lets you keep a close eye on your heart rate, something which is useful if you are concerned with your heart health.

Benefit #6: Treadmills Are Convenient, Safe, And Private

Another really big benefit that comes along with running on a treadmill is that it is very convenient. You don’t have to go anywhere to run on it. You don’t need to go to the gym to exercise and you don’t have to run on the road either. It’s really convenient to own a treadmill because you can easily work out at any time of the day and you can even watch TV while you do it.

Running on a treadmill is much safer than running outdoors. It’s a lot safer because you don’t run the risk of being hit by a car while running on the sidewalk or road, something which is a pretty big problem during the night time. This is especially true for women who are vulnerable to harassment when they are running alone. Plus running at home on your own treadmill is private which is great if you don’t like people watching you while you work out.

Benefit #7: Weight Loss

The next reason as to why running on a treadmill is great is because it can help you lose weight pretty quickly. Running on a treadmill can easily burn away 100 calories for every mile that you run. Thus if you run 6 miles in one hour you can burn 600 calories; that’s a lot. You can burn even more calories if you run at full speed and add a serious level of intensity to your workout. Running is actually better for weight loss than other aerobic exercises such as cycling so that’s definitely another plus.

Benefit #8: Muscle Building

You may think that running is only good for your cardio and stamina, but that definitely is not the case because it does so much more. Running does, of course, use your muscles and that means building those same muscles too. The more you run the more the muscles in your legs will build up. Therefore the more you run the stronger your leg muscles will get. Depending on how you run, say with your abdominal muscles flexed, you can help increase your core strength too. Running can even build up your arm muscles simply due to the fact that you swing them while you run. Running on a treadmill truly does have endless benefits.

Benefit #9: Improved Joint Flexibility

Joint flexibility is really important in terms of staying mobile and remaining upright, especially in your old age. Increased joint flexibility can combat degenerative bone diseases, arthritis, and other conditions which limit flexibility. Running on a treadmill on a regular basis will reduce the risk of getting conditions which limit flexibility and mobility. Or if it doesn’t stop you from getting those conditions, it will at least slow them down and keep you more mobile.

Benefit #10: Easy To Use

Something that we personally really love about treadmills is that they are extremely easy to use and require virtually no effort to set up or get going. All you need to do is to press some buttons on the control panel, choose the settings you want, and start running. Even if you don’t understand the treadmill completely, they all come with instruction manuals and that makes things as easy as could possibly be.

Benefit #11: Building Bone Density

A really great part about running on a regular basis is that you will help to build your bone density. What bone density refers to is the amount of minerals in your bones that contribute to their strength and durability. The more you run the more minerals will be present inside your bones, thus making them stronger. Having a higher bone density aids in combatting diseases such as osteoporosis, a disease which makes your bones brittle and your joints painful to move. Load bearing exercises such as running are great for strengthening bones, plus the treadmill is a great way to run without injuring your joints due to it being a lower impact exercise.

Cross Country Update

A final note about XC based upon the provisional results which Vicky has received. With the increased number of clubs/runners now competing, the organisers are now upholding the rules relating to events, such as the XC in that:

1) 2nd claim members who run, there points score will sadly not count directly to any team scores

2) Non EA affliliated runners/members are counted as 2nd claim and as such any points will not count towards team score

This does not stop 2nd claim members from running the XC, just not allowed to score.

In terms of the Club Championship for XC this is open to ALL members so another reason to keep heading out on those Sunday morning events in the mud and rain!.

Lord and lady swigalot's christmas pub run

This years Christmas Pub Run will be on Thursday 19th December, 7pm start from the Robin, Mickleover.

The same as last year it will form part of the "Run November" series and a donation to charity would be appreciated.

Please note this is not a club run.

The Mystery of the Scary Helmet! ... Part two

Recap as we head into part 2 – it looks as though Scooby has been dognapped and the Gang, led by the fearless Fred were on the case at Darley Abbey Park. It seems though they had stumbled on into a ‘relay race’ of some sort. Shaggy, aided by the power of a Scooby snack led the gang, ok he did whinge about going out in the dark beforehand, but he did hand the baton onto Daphne, who looked as thou she was in trouble. So we continue...

It was clear, even after only running 400m poor Daphne was in trouble, clearly not following the scary ghost signs, and all the gang could hear was the faint cry of ‘Jeepers!’. Shaggy did try and explain to both Feed and Velma that there was a scary man on a bullhorn shouting numbers out as if it were bingo. Velma did then explain that he was calling out the numbers on the runners as they came in at the transition point, as Velma put it. The gang just waited and waited all hoping that Daphne was ok, they were not allowed out help her – for once – she was on her own!

A few minutes later the sound of ’10!’ was heard from the strange man on the bull horn, ‘Ok gang, I better go forward to sort this mess out,’ called Fred with both Shaggy & Velma looking on! Daphne gave Fred the baton and he set off into the dark, looking nervous and petrified at the thought of doing this adventure all alone. Daphne walked up to Shaggy & Velma with a big smile exclaiming, ‘jeepers, I think I have found a clue. Look!’ Daphne then held out a piece of paper with the letters: M and A on it. ‘Zoinkes, poor Scooby!’.

‘This is a step forward for us Daphne and well done on saving yourself – for once!’ Velma said.

‘Oh I didn’t, some very nice men in white suits with big guns helped me, all singing Ghostbusters!’

’10!’ was heard again, ‘Clearly it is time for me to go, called Velma and headed off to the transition area. Sure enough, Fred could be seen (mainly due to his bright blond hair) and moved the baton onto Velma. Shaggy and Daphne in the meantime had cracked open the Scooby Snacks when Fred joined them, ‘Hold the phone, look what I have here,’ called out Fred holding out another sheet of paper. This time, it had the letters L and A on it. ‘You tell me Scooby has been dognapped in LA!’ asked Shaggy.

Daphne looked at Shaggy with bewilderment, ‘You forget the other letters Shaggy.’

It wasn’t too much time later that they all cheered as Velma crossed the finish line, clearly delighted. She scouted round and found the gang, ‘look a clue, letter S and A.’ It was at this point that both Daphne and Fred showed the other letters to Velma.

‘Jinkies, I think I know where Scooby is. Look the letters: L, A, A, A, S, M,’ called out Velma.

‘Jeepers Velma, don’t tell me we have to fly to Salama!’ asked Daphne.

‘Oh brother Daphne, no it is to MASALA!’ sighed Velma out loud.

Fred then took charge, ‘Ok gang, let’s go to Masala. Anyone know where it is?’

Shaggy seemed to get excited, which means only 1 thing….’Zoinks, I know where it is, it’s a curry house in Old Derby Town!’

The gang then jumped into the Mystery Machine and Fred drove them into Old Derby Town and to the fabled Masala Curry House. On arrival, there was Scooby tucking into: 7 popperdoms (& pickles), a madras, rice, and 2 lots of naan bread. He didn’t look like he was in trouble, but clearly enjoying himself – eating!

So, what is the Mystery of the Scary Helmet – well, go out and enjoy yourself! I keep saying this, running is individual on many fronts, but running with other members of the club – in a team situation is fab. It makes a fantastic change. It offers moral support with some taking a competitive edge – like the Mark L, Matt, Aaron and Andy S showed as they went and won the Scary Helmet. While another MRC team of Paul, Paul, Kathryn & Tom also put in a team (they just pipped the Scooby Gang). This, along with the Hairy Helmet and the XC is all about the team and the club coming together.

I also want to thank my colleagues in the Scooby Gang: Fred – Clive, Velma – Vicky & Daphne – Jacqui. We had a fantastic evening and a great laugh. We did have Scooby Snacks by the way, thanks to Jacqui, and we did venture off to Masala’s in town for a curry. A final bit of news, the Scooby Gang came third in the Fancy Dress outfit competition….just saying :D

Alan

Coaches Corner

Slow is Good

A few weeks ago, I did a session where I introduced some of the members to the idea of ‘interval’ training & fartleks, and then did a small piece for the newsletter on intervals. A basic overview of how to go about them. With the late autumn nights with us, some of you may be wondering how can I aid or better my training?

One thing that these darker days can offer is a chance to get the base miles in. Ok, so what are ‘base miles’? Base miles mean simply running nice and easy, gently ticking the legs over with the aim to try and run a little bit further over the weeks. This applies regardless of your goals: be it fitness, enjoyment, 10k running as well as the obvious – marathon training. Over time you will be able to run a little bit further which in the long run means you can work/train better/harder.

That is only part one, the second part is to run slow. When I say slow, I mean slower than what you think as slow (of course this is relative for each runner). Now, I could go on (I know some of you will be laughing at this) about relative pace but let me try and keep it simple. Run at a pace where you can have a decent conversation with another person – chatty pace. Running at this slow chatty pace will allow you to increase the mileage (if you want to), it is less stressful on the body allowing it to recover from other harder runs but most of all it will aid development of your aerobic capacity. That is the simple version, but what if I am marathon training I hear you ask. An easy guide for members to follow is marathon race pace plus 1min, for example I typically run a marathon at about 8.20 pace – so my easy/long runs are 9.20. Fine, what if I haven’t run a marathon yet? No problem, a simple and easy guide is take your half marathon pace and add 90secs on, so for myself again as an example, 1.42 half is 7.44 pace so my long/easy run pace is 9.15.

This idea of running easy and more importantly knowing how it feels on you while running is a step forward for those of you who may want to improve your running. The long easy runs will help you develop your base or foundation which will allow you to train harder on other days. This is a brief overview of the idea and really is only one part of training ideas to make you a better runner. Even after I have said this, there is one factor one shouldn’t ignore, and as a coach I cannot ignore, and that is you! You are an individual runner and what makes you tick/run/motivates you is very much an individual aspect and what works for one person may not work for another. Hence why these are brief insights and ideas into training.

To back this up, I am proposing to offer a session (or two) in the New Year where I am willing to lead out a group on a LR Induction, with the idea of all going out at a nice steady pace that would suit the group and thus spend more time talking This would be of great benefit for those who have not thought about or done a LR before. The dates will have to be finalised as I will have to look at XC and other events.

If you want to know more – please do ask me when I am about on a Tuesday, not just about this but training in general.

PHOTO OF THE FORTNIGHT

Paul Dolman's very embarrassed legs in the farmhouse after the first of 3 races in the twilight series