RUNNERS EXPLOITS

Peak District 33

At the end of August Al and Kel took on another Ultra...this time the Peak District 33. These two are proving themselves to be the King and Queen of the Ultra’s!

Well done both…look forward to seeing where and how far you go next!!

Sadly Alan was taken out by the dreaded lurgy but will no doubt be back soon and announcing another event to finish off his ‘big three’ as part of his fundraising for Encephalitis.

Firelighter Ultra

One day before the Peak District Ultra, James U (king of the Tuesday Trails) took on his first ultra...the Firelighter Ultra...35.7 miles of coastal routes in and around Anglesey.

Well done James!!

Closer to home...

the Wilne 10K was held on September 1st and 14 MRC runners took part (*listed in the results under ‘Mickleover Running Club)….well done to everyone who took part and everyone who cheered on (once again a shout out to ever present Sarah!)...Matt lead the club home, with Hannah following. Ross was third home with Wilf and Lee registering a dead heat in 41.29....but Wilf being given the position of 143 and Lee 144..(shame there isn’t a photo finish!).

The best of the rest was Jamie, Emma, Rowan, Clive, Raj, Ian, Lucy, Sally and Jake … great job all!

…and if you don’t want to miss out on the event next year the booking URL is already available on wilne.co.uk

Mini XC League – First Event Confirmed!!

The first event will be on the 20th October at Anslow (the course with the water ‘feature’) and we believe that the events will be starting at 10.30am.

More information will be posted in the next newsletter and online on social media.

It’s such a great little event and we would love to see as many MRC’ers there as possible….just remember you need running spikes and your MRC running top (blue)!

Everyone at the Club sends our Love and Best Wishes to Rob (Newsletter and Website King) and Kathryn (our resident Park Run Queen) who get married later on this month. We look forward to seeing the honeymoon running pictures 😊……

(Editors Note: the next Newsletter will be out on 6th October as Kathryn wouldn’t be best pleased if Rob was working on it whilst on honeymoon!!)

Coaches Corner

We all run and go out for our own reasons.

For those members who are new or maybe a little more uncertain on how to approach training and running, there are some common mistakes that many will make, here are a few (that more experienced runners also still do too!):

1. Going out too fast – yep we have all done it at one stage. This engages the wrong muscle fibres, energy system and then results in a lack of energy for the rest of the session.
2. Doing the same thing – most of us have fallen into the trap of running the same distances and at the same pace. Our bodies will adjust to this but will not develop beyond it thus when we want to run hard in a race or event, we struggle.
3. Not listening to the body – if something hurts (and I mean painful) it is a sign from our bodies that something is not right and we should rest and recover. Many of us train through pain – all this is to prolong the injury and add any recovery/rehab time. Which then adds more frustration to us.
4. Not taking it easy – it is the hardest thing in running – the art of running slow but it will allow you to increase distances, builds up aerobic base and allows for better recovery.
5. Just running – best way to improve running is just to run? Doing some alternative type of training will aid the bodies all round development. Core, agility, balance, conditioning different muscle groups, co-ordination, technique – all will help!
6. Workouts, or the lack of them – doing something different will aid a runners development – especially doing some high intensity workouts: intervals, fartleks, tempo, pyramids.
7. Missing a training run and then increasing your mileage on the next one – not the best approach. If training has been missed, in the words of Elsa, ‘Let it go!’
8. Stats, stats & stats – the increase of smart watches means we have a lot more stats for us to look at. Too many stats leads to poor direction in our training. Why not run without your watch and run to the feel of your body?

ROB HUMBERS STAGATHON

THANK YOU SOOOOOOOOOOOOOOO MUCH

So ..... we made a lot of new friends last saturday!

Just a little note to say thank you Paul for sorting out last Saturday's "Stagathon" and a huge thank you for all that joined us.

Honestly a brillant day that flew by.

Here are the "highlights"

THE VINE INN

THE GREAT NOTHERN

THE FARMHOUSE

THE JONTY

THE BROADWAY

Paul may have forgotten to sort pic. out...

5 LAMPS

SILK MILL

SEYMOURS

GRUNDYS

BEDFORD ARMS

THE MALLARD

THE ROBIN

THE VINE INN

Again thankyou for a great day.

DATE FOR THE DIARY

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...

Club Champsionship standings

Provisional update of the Club Champs.

Points/ Position	Men	Ladies	Most Improved
1	Ross	Emma	Ross
2	Lee	Raj	Emma
3	Clive	Rowan	Clive

DERBY RUNNER ARE VISITING MRC

Rob from Derby Runner will be visiting the club on Tuesday 17th Sept. to talk shoes & kit in general, but mainly shoes and off road shoes.

MRC ON HOLIDAY

Jo…trying to stay on the coastal path in Cornwall!

The Dovedale Dash

Here’s one you might not have heard of…. The Dovedale Dash

This is a cross country race of 4 3/4 mile, run by 1200 to 1400 people of all abilities.

The venue is the picturesque area around the village of Thorpe near Ashbourne and Dovedale in the south of the Derbyshire Peak District.

The course is mainly along field paths and open ground in the valleys of the river Dove and Manifold. One of the excitements is the crossing of the rivers Dove at the well known Stepping Stones.

Coaches Corner

Alan has been musing over who is (statistically) the best runner in the Club?

We can all say, oh – I think so n so is the best runner in the club as they are the fastest over 10k/marathon. Which is a reasonable statement, but how do we compare males to females? How do use slight older members shape up to the youth in the club? Well, we can compare by using ‘Wava’ rankings.

WAVA is the World Athletics Vets Association, and they have a way of comparing a runners time, based on sex/age.

So, a few base rules when I looked at the data: 1) I only used data from the clubs Club records, as of 2/9/19, (so, if you’re not mentioned it’s because you haven’t supplied your stats to Emma – which is a nice reminder to get your PB’s to Emma for the Club Records page please 😊 2) I used a site for the calculations – kept it simple.

10k

On record, Andy S is the quickest with a time of 38.44, which gives time a WAVA rating of 72.8% (as a Snr), while Ross (V40) has a time of 40.56 and a WAVA of 70.4% - so clearly Andy is our top 10k runner? Or is he? Looking at the Ladies, Hannah with a time of 40.00 has a WAVA rating of 75.8%!! But looking at other age groups, Vicky’s WAVA is 67..8% and James S (V50) has one of 74.1%. So, our top 10k runners are:

Hannah J – 75.8

James S- 74.1

Andy S – 72.8

Ross – 70.4

So its Hannah, but that is only for 10ks!

Half

Again, our quickest runner is Andy S (V40 this time) which gives him a rating of 73.0%, but our top half runner is Ewan (v50) with a WAVA rating of 75.9%, with the top female runner being Vicky (V40) with a rating of 64%, ahead of Emma (Snr) 63.3% and Jacqui (V45) – 62.9%.

Ewan – 75.9

Andy S – 73.0

Steve R (Snr) – 67.2

Vicky – 64.0

So far one for the girls and one for the slightly older folk.

Full

Here, Andy S (V40) again tops the time charts with 2.59.58 and thus a WAVA of 71.3%, Phil (V45) has a rating of 69.9 while plodder me (V50) has one of 64.7%. With the Ladies, its Vicky – again, with a WAVA of 65.2 (V40).

Just to show how this works, Amy & Nic had the same time (from VLM earlier this year), but the ratings are 46.5% for Amy as a Snr, while Nic’s is 53.9% as a V45.

So what have we learnt from this? Well, Don’t listen to Phil or I about marathon training, clearly Andy S knows a lot more than us!

Ewan is our best runner, as he has the highest WAVA rating, but Hannah is our best 10k runner. Andy S is the most consistent male runner across the distances, while it is Vicky the most consistent for the Ladies. Hmm – still confused – so am I!

So, who is the best runner at the club? Well, according to my daughter (who is a member), it is her with her 1 time of a PR at Markeaton!

1.59 challenge

Kipchoge is going to do it! I for one have absolute confidence that Eliud Kipchoge (arguably the greatest marathoner…) is going to run a sub 2hr marathon in October when he makes the attempt for the second time (last time he managed 2hrs and 25 seconds!!).

So he *only* needs to run 1 second a mile faster….

For more information about the 1.59 challenge Click Here.

HERES THE TRAILER...

AND FINALLY...

ASICS: Better Your Best