Key Dates:

**NEW** VISIT FROM DERBY RUNNER

MRC Social

**NEW** Tuesday October 1st

Based locally in Ashbourne, they are an online specialist sportsbra company so a great opportunity for a short run, drinks and a natter and trying on bra’s 😊 (More details on timings to come!).

MRC Christmas Party and Awards Nights

Christmas Pub Run – 19th December

CLUB SHOP

KIT NEWS

We now have a rather lovely running club training top available…perfect as Autumn approaches (you may be forgiven to think it’s already here some days!).

In terms of the blue club running top, a batch order will be submitted to suppliers in about 2 weeks so please get your orders in. These tops need ordering in bulk as such we are unlikely to be placing another order before Christmas. Modelled wonderfully by these two handsome chaps you too could be rocking the streets of Mickleover in your club colours! And don’t forget….anyone running in the XC races will need to run in one of these shirts – otherwise we would face disqualification ☹

Club Members Running Exploits…

Once again we’ve had members running at events over the last couple of weeks…sorry if we missed anyone but hats off to:

Andy Foulds – who raced the train.. the train won…maybe next year!

Tracey and Steven – Newark Half in the bag!

Keren, Marion, Clive and Alan – who spent a few hours in and around the challenging hills of Belper at the Belper Rover event

Up and Coming….

Autumn Marathon season will be kicking in soon and it’s clear from the general conversations and strava that plenty of people are well into their training….unless you’re me….and your training has hit a blip (again…!) which means a revisit of the goals and a new plan to just get around (not in fancy dress John and Jo!).

Anyway, looking ahead there’s Yorkshire, Chester and Berlin where we definitely have MRC members taking part.

If you’re running in any of these or other events let us know! We love to hear what races you’re planning on doing…drop me a line via Facebook or email me: communications@mickleoverrunningclub.co.uk

ROB HUMBERS STAGATHON (NEXT SATURDAY)

DATE: SATURDAY 31ST AUGUST

TIME: 11AM

PLACE: VINE INN, MICKLEOVER

PACE: A NICE AND STEADY 10M/M+

As you may be aware there is a MRC wedding this year when Rob Humber marries Kathryn Pound.

The plan is for a half marathon (pls feel free to run more) starting and finishing at the Vine Inn in Mickleover including stops at numerous pubs en route (drinking alcohol is mandated).

I hope you can make it to send Rob off in style!! 😁🏃‍♂️🍻🍻🍻

Contact me (Paul Dean) directly or join the facebook event below.

Belper Rover 30k Race Report

On a cool summer morning, 4 members of MRC met at the Belper Meadows for the start of this small event: Clive (on event no 34 out of 52 for the year to celebrate his 50th birthday this year), Marion, Keren & myself.

I say small – as only 280 entered and about 220 people ran it, it was about 18miles with about 2000 feet of climbing. Very much off road, up hills, through a field or 2 (well several), up and over styles/gates, down a hill, up a hill, cross more fields and don another hill. The scenery was amazing, with views over Belper and the valley. This is a race/event that one just gets round (unless you are a mountain goat), but very enjoyable. It is very much like the XC races we do – just 3 times longer, and about 4 times harder, but when one finishes - a great sense of achievement.

virgin london marathon

Good News…..Andrew Saunders has had his good for age place confirmed for VLM 2020.

The rest of us have another couple of months to wait to hear!

chatty tuesday

Don’t forget to bring some cash for a post run drink at chat at the RBL after the club run on the last Tuesday of the month (next one being 27th August!). A great opportunity to meet and chat to your fellow club members.

4 YEAR OLD BOY COMPLETES 50 ADULT PARKRUNS IN LESS THAN A YEAR!

Stumbled across this on the interweb ...

Coaches Corner

Interval Training

For many members running with the club is great and the benefits are much more enjoyable when running with other people. Some do join the club to get a little bit better at running but maybe do not know where to start… how to run more efficiently, a bit quicker or further. One could, and I certainly can, talk about heart rate (HR), pace , VO2 Max, tempo, interval, aerobic base, easy run, recovery run and how they can relate to training, but for the majority of members it is all mumbo-jumbo.

With this in mind I recently delivered a session to introduce a type of training that will 1) introduce to members what a structure session is and 2) give an insight into the basics pros of this type of session. The feedback from many of the members was very positive in both those goals, so I thought, lets back it up, with this set of notes on: Interval Training.

Interval training was developed as far back as 1930s in Germany by Woldemar Gerschler & Hans Reindell. At its heart is alternating a short sharp run at high intensity followed by a period of rest and repeating this a number of times.

So, the basic session I did was for members to run for 4 mins at high intensity (on the flat) and then rest for 2-3min and repeat these 4 times. High intensity being the effort one would run for 5-10k (race effort). For many this would be out of their normal range of running with the club or a normal run which is one of my targets for members – get them out of the normal routine, do something different. If you do the same thing time and time again, you will get the same results. The key though is the rest period, rest for 2-3mins making sure ones breathing rate returns back to close to normal before setting off on the next 4min run as the second goal was to maintain the effort on each of the 4 runs, which can then be measured as to how far one ran. Thus for consistent effort, each of the 4 runs would have the same distance, with a little bit of variance.

As well as the main session mentioned, it is very important to warm up – a good 10-15mins of easy running to get the blood flowing and the heart rate raised, all ready for the workout. Then at the end, an easy run to act as a cooldown to bring the HR back down in a controlled manner.

To summarise the session:
Warm up: 10-15mins at a very easy pace,
Main Session: 4mins of a high intensity running followed by 2-3rest – repeat 4 times
Cool down: 10-15mins

High intensity is race pace (or a bit quicker), running hard as it feels for you.

This session would be about 50min in length and one would run about 4miles, but the level of intensity would be far greater than what would one normally encounter on a normal steady run. This is for a simple easy session without making it too complex.

Development of the session can be done:

• After the initial warm up, a set of exercise to engage the full hip/glutes and to raise the blood flow ready for the main workout.
• as runners gain better understanding of training to pace (or HR), so the burn/hard run phase can be set to a specific pace or HR zone, rest periods can be pre set to a specific time. One can vary the time/distance ran on the hard phase (400m, 800m for example), but it shouldn’t be no longer than 1km. In addition, one can increase the number of reps, to 6 or 8 (it does partly depend on the distance being ran).
• Target phase should be based on the target race for the runner’s goal race

I got asked ‘how many times should I do this?’ It is very easy to say once a week – that is the short answer. But the real answer is: it does depend on you. What are your goals/targets? How often do you run? How does real life (work & family) influence your running/training? At what stage are you with your running? So, there’s no real single answer I’m afraid!

A better answer for members is, try and do something a little different in your running each week. So interval training fits into that, as well as fartlek running, pyramid sessions, going out for a longer (but slower) longer run.

This is a brief insight into intervals and if you want to know more about this and training basics, please feel free to ask me.

MRC Club records

I've been working hard collecting lots of results, if you havent let please do so following the info. below...

If you have any amendments to the records please email the club using the email address results@mickleoverrunningclub.co.uk stating the following information.

• Your full Name
• Name of event
• Distance (must be one of: 10k, 10 mile, Half Marathon, Marathon)
• The date of the event (since Sept 2016 and as an MRC member only)
• The chip time
• The age category at the time of running

click here to view tables

Latest from the 2019 Club Championships

In the Ladies Category, Emma is in the clear lead with 5 points after the 4 races so ahead of Raj the only other lady to have ran in all 4 races to date. Others who have ran consistently so far include Nic & Tina.

As for the Men, Ross is in a comfortable lead on 9 points ahead of new boy Lee (19) and both are some way ahead of Nic & Clive – with all running the 4 races.

This is where it gets interesting thou, as the Championships are based on 5 out of the 7 races, we have 3 races to go – it could all change, so with members who have ran only 2 so far, still having a chance to get into the mix. Notable mentions go out to Rowan, Becky, Vicky & Lucy in the Ladies. Hannah J has only ran in 1 of the races and sadly will miss out – it looks like. Over with the Men: Andy F, Wilf, Matt B and Jamie could all enter into the pot for the final mix.

Points are based on position relative to other MRC members, and thus have to appear under MRC in the final results with the best 5 out of 7 counting. It is still all to play for!

In addition to the above, I am trying out a new category: Most Improved. For this I am basing members performance when compared to the same event last year. However, as a member improves, so the target time improves and I do take into consideration when a member ran a race at an easy pace. This is where it gets interesting, as Nick Connor leads this ahead of Ross with Clive in 3rd. Emma is currently 4th, Raj 5th – all of who have ran in the 4 races again. Once again, the final point tally will be based on 5 out of the 7 races.

Final 3 races are: Wilne (Sold out), Shelton (6th Oct – very close to being sold out), Derby 10 (17th Nov). The final winners for each category will be announced at the Annual Christmas Bash in December.

click here to view tables

Local Clubs and Other Running Options!

PEAK RUNNING

peakrunning.co.uk

Run November

Reaching the 28th November he had to retire injured but this year he’s going for it again and once again all runs are open to fellow runners to join him for a small donation.

All of the events are on his Run November facebook page and Richard will be joining us on our pub run too in December.

Goodgym

Goodgym is launching in Derby on Tuesday 3rd September. More details are available: goodgym.org.

The club is going to see if we can join up with them on a run at some point and see how we might collaborate from time to time…we’ll keep you posted.

AND FINALLY...

NIKE ADVERT: I WOULD RUN TO YOU