MICKLEOVER RUNNINNG club
AWARDS NIGHT 2020
thursday 17th December //7pm
Live on Zoom

Pop on your best Christmas jumper, grab yourself a festive drink and join us for a night of online celebration!

Hosted by John, Sarah, Beckie, Dai and Nic there will be a review of the year, annual awards, festive cheer and a lot of giggles.

Plus the live draw for "MRC Rainbow Run" to win some great prizes!

It's going to be great fun! Don't forget to keep an eye on the Fackbook group and emails for login details nearer the event.

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Members Member vote

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

This includes 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, please email Paul Dolman using the email 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).

You can *try* and vote for yourself but I'm afraid it won't count :-)

Paul Dolman

membership@mickleoverrunningclub.co.uk

MRC RAINBOW RUN VIRTUAL EVENT
EXTENEDED TO DEC. 13TH

To brighten up a November lockdown (and the first week on Dec.) Vicky who won "Mickleover Meadows challenge", Keren & Bethany who won the "Pasteurised Plod" put their heads together and came up with the "MRC Rainbow Run".

All you need to do is a route of your choice (5k for adults, 2k for kids) but to wear at least 1 colour of the rainbow (could be any item of clothing) and to send photo of yourself wearing the colour and distance completed and post on our members facebook page.

Any questions please contact Vicky S.

Highlights so far...

my training story
NICHOLAS SOUTHORN
BOLTON IRONMAN 2021

Well what a weird few weeks it has been! We seem to have entered a lockdown paradox where we are both isolating yet kind of still at work / school etc. The biggest insult to most of our lives I guess is that gyms have been shut – for me especially the closure of the gym has been a massive blow to my visions of exercise.

I see that many of you have been really active which is very encouraging – I have been on a few gentle plods, but found that a combination of the cold, lack of motivation and, well, boring old laziness have meant that my normally bounding runs have been reduced to listless uninterested bimbles around Hilton. I think we can all be forgiven for losing a certain amount of motivation lately.

Most of my exercise, in fact, has come from walking from my fridge to my sofa to my bed, and wondering around the hospital when I am working at night. Probably not the best approach to training but its better than actually doing nothing I guess. I did try to engage in a virtual exercise class but that quickly came to an end when I was distracted by something more interesting (a cat walked by outside). Maybe I am not as engaged as I would like to be in virtual exercising, but for me it just doesn’t have the same buzz that one gets from being in a room of similarly sweaty people trying to improve their health. I find it helpful having slogans such as “sore today, strong tomorrow”, “shake it, lose it”, and my personal favourite “don’t limit your challenge, challenge your limits”. Cheesy, yes; inspirational, mmm-not really; but engaging enough to make me work harder, definitely. But I guess I need to adapt, overcome, and move forwards.

So I am challenging myself in December to run every day. Those of you who work shifts will understand how that might be tricky – working 12 hour shifts overnight is usually incompatible with running so I will set my minimum running distance to one mile on the nights that I am working. I will endeavour to post some sort of evidence on my Facebook page or Strava so feel free to comment with slogans, take the micky, comment in any other way – all interaction is encouraged at this point. If you are wondering why I am waiting until December it’s because my kids have tested positive and now I am having to self-isolate.

I really hope you are all keeping safe and looking forward to Christmas. I am still hopeful that one Tuesday or Thursday evening soon we will be meeting once more for a jog about as a club.

Nik

Nik's justgiving.com page

Nik's blog

MRC PARTNER PLOG
THROUGHOUT LOCKDOWN 2

Sarah B has organised a MRC Partner Plog throughout "Lockdown" 2.

As per the Government statement regarding exercising with people from the same household or with one other person get yourself out there and start plogging.

Post pics of your bags of litter on our Facebook page and get entered into a draw for some great prizes!

Any questions please contact Sarah B.

Good luck and happy plogging.

VIRTUAL SANTA FUN RUN

Between the 12th – 13th December The Air Ambulance service are asking you, your family, friends and colleagues to sign up and take part in spreading some seasonal cheer and burn off some of those mince pies all whilst raising vital lifesaving funds for our services!

What’s great is that you can go at completely your own pace and in the location of your choice (providing you stick to the latest government guidelines of course).

You can walk, jog or run either 1.5k or 5k, just record your distance along with your time on a smartphone app so that we can see your achievement and add you to our leader board.

All that’s left to do is register below and purchase your tickets, Santa’s elves will then post out your Santa Hat and beard and you’re all set!

If you would like to register to the fun run in support of Your Local Air Ambulance Service, please sign up here

Local Air Ambulance Service Virtual Santa Fun Run

If you would like to sign up to the fun run in support of Children’s Air Ambulance, please sign up here.

Childrens Air Ambulance Virtual Santa Fun Run

MRC ROAD SIGN CHALLENGE

Just for fun, all you need to do is run around the streets finding letters to spell out the word of the week on street names.

Today (22/11/2020) is the last day to do "strawberries" with bonus word "cream".

Here are the rules:

• Photo/ Selfie to be taken of road signs needed to spell word.
• First letter of first word on sign only to be used.
• Photos to be posted in new FB post each week.

Good luck team

photo of the fortnight

We love this pic. of Evie running the MRC Rainbow Run!

Well done Evie and everyone smashing out MRC's Virtual Events.

on the run with ...
Phil Scope
written early 2018

club

When did you start running and when did you join Mickleover Running Club?

Starting running as part of boxing training when I discovered fitness at age 18 in 1989 – Burton Boxing Club. 2-3 mile warm up runs, 3-4 times a week. Boxed for 14 years. Boxed for midland counties several times, including against Eastern Counties and Combined Armed Forces. Boxed at Light Heavy (81KG), Cruiserweight (86KG) and Heavy Weight (91KG). Boxed in all 3 weights in the ABA Championships up to Midland Final level. Regularly sparred with local World Class Boxer Neville Brown when he was defending his British Middleweight Title multiple times and European & World Tittle challenges.

Winged my first half marathon off a fairly unstructured / uneducated boxing based training approach in 2005. Started running with more structure in 2007 and joined Sinfin Running Club. Did my first Marathon in 2009 – London.

Joined Mickleover Running Club early 2017.

What’s the best thing about being in a running club?

As a less experienced runner the best thing about being in a running club is the availability of advice and guidance from more experienced runners who you hopefully start to listen to and learn from before you experience too many over training injuries and make too many of the silly mistakes they are trying to help you avoid.

As a more experienced runner it feels good to help and guide the less experienced runners avoid making as many mistakes as you made along the way.

When and who do you run with the club?

I try to run every Tuesday and Thursday on the club sessions depending on my training plan. If I really can’t make the run fit my plan I have to do my own thing to avoid overtraining or interfere with the training goals.

I’ll run with anyone but I know my limits and goal for every run.

you

Tell us your history of running?

First half marathon and not with a club Notts 2005 – 1:55 ish.

Joined Sinfin 2007 – did lots of XC races and was fairly close to last normally especially on the tougher Saturday league. Often got lapped... lol

Did a few half marathons and got to around 1:45 late 2008.

Suffered with multiple over training injuries in the early years due to pretty much being in race mode every training run. Quickly discovered heart rate training was the way forward for me.

Decided to apply for London Marathon for 2009. Was certain I would get rejected so entered Edinburgh that was 5 weeks later. Reject from London but got drawn out the hat for a club place. Decided I would run London and just enjoy it doing a comfy 4:00 hours and see if I could recover for Edinburgh. After all I was around 1:45 so surely sub 4:00 was a given...

London Marathon April 2009 – 4:05...!! Hmmmm (reality check... Oh I like the challenge of this endurance stuff!!..............)

Edinburgh May 2009 – 3:59... Skin of my teeth... Very hot day... I know I can do 3:45 but wow it’s a long way and lots of things can go wrong...

Nottingham September 2009 – 3:44... starting to feel like im properly running them now...!

Dublin Oct 2009 – 3:31... boom... its all clicking into place ...

Rotterdam – Spring 2010 – 3:21... feeling pretty accomplished ...

Chester – Autumn 2010 – 3:31... Hmmmmm – got a bit too cocky ...

Etc etc etc ...

Current status at the end of 2017 I have done -

• 32 standard marathons (24 sub 3:30, 15 sub 3:15, 2 sub 3:10, PB 3:09:22)
• Including - 1 Ironman Marathon (3:50) [Bolton 2015]
• 3.85 Ultra marathons (I’m claiming the 0.85, DNF but was 85 miles of 100)
• 50 miles, 2 x 35 miles & the 85/100
• 24 hour 10K XC lap race in a pair TR24 2014 – 2nd place – my running was 110Km in 11 hours.

What has been you best running achievement?

24 Hour thunder run was podium finish, but Ironman sub 4:00 marathon was special……. My negative split marathon PB is however up there and was it my 3rd marathon in a month. My 7th place at Northumberland Castles was 1st MV40 – 3:14 London GFA time and will get me in 2019 if they don’t change the times…..

What is your running ambition?

Complete the 100 mile run in May and get back onto marathons.

Have another shot at getting down to 3:05 so I have taken an hour off my time.

Qualify for and run Boston is on the bucket list but not sure when…….

New recent addition to the bucket list is Everest Marathon – 17,000 ft.

Why do you run?

Endorphins

Also because I like food and drink lots……… lol (my natural weight would be ~2.5 stone heavier...)

Favourite place to run?

Chester Marathon is my favourite full. Keyworth Turkey Trot favourite half.

Tell us about your worst run?

Wolverhampton marathon 2015 – took a wrong turn on a corner at around 20 miles when a marshal had gone for a pee – ended up doing 0.7miles extra – mentally destroyed me…… prior to the error it was starting to get tough and was ready to dig in to hold for a 3:15 performance to get back my London qualify time after the ironman training etc. Ended up backing right off once it had slipped away. 3:24 finish, was gutted……….

Best running phrase?

Dig in...

Favourite running photo?

Promotional photo used by Conwy half organisers. This was my PB run in Nov 2013 – 200m before the end. 1:28:51.

Have you ever lost your running mojo and how did you get it back?

Several times – easy pace heart rate training – just slow down and enjoy it again.

Phil Mafatone – MAF training. Easy training (180bpm minus your age in simple terms)

Best route around Mickleover/Derby?

24 mile loop of the villages :– Mickleover – Findern – Willington – Repton – Newton Solney – Burton – Stretton – Rolleston – Tutbury – Hatton – Hilton – Etwall – Mickloever.

Also various run that involve :- River path in town - path to the canal at Swarkstone lock – canal to cloud trail – cloud trail past Melbourne to A42.

Who would be on your wish list to run with?

Mo Farah – if he was wearing a very large sprint training parachute.

Worst/Best advice you’ve ever been given?

Worst – you’ll be fine, just run through the pain...

Best – its a 20 mile steady run plus a 10Km race effort not to slow down...

What do you think about when you run?

What could swim faster………. A dog or a horse………… stuff like that…… not really…. Anything and everything. Often solve complex work problems that have been bugging me.

Run to time or distance?

Run to time & pace but its always a planned distance too. Never frightened to invoke plan B if its not my day. Or C ord D…………..

RACE/EVENTS

What was your favourite race and why?

Chester marathon – mild undulations – well organized – good drinks station intervals. PB’d there twice. Current PB.

PB run was a negative split – 1 week after an attempt at a 3:05 in Nottingham. It wasn’t my day at Notts going through 20 about 1 minute behind 3:05 pace. Relaxed on the last 10K (where all the nasty damage is done). Did 3:12:23. Picked up a place for Chester by chance on eBay (lol) and decided to try and do another sub 3:15 for fun, just to see if I could. No pressure, just wanted to see how fatigued I was. Set off with the 3:15 pacer and was chatting all the way to 10Km where I told him he was going a bit quick… he slowed a touch but I carried on ok expecting to struggle but was sitting comfy. Went through half in 1:35:15…….. At 23 miles when it started to get hard I realized I had the potential for a PB if I didn’t wimp out... Had to dig in very hard last few miles but did 1:34:07 second half to come in at 3:09:22.

Tell us about your pre-race rituals and food and drink.

3 week marathon taper heavily based on Pete Pfitzinger approach.

• Low carbs high protein early in the last week.
• Low protein high carbs last few days before race.
• Don’t eat late the night before.
• Early breakfast fully digested.
• 500ml iso drink between 2 hours and 1 hour before race start then no drink last hour.
• Approx 75% x 1g/KG body weight per hour carb intake during the marathon consistently from soon after the start. Combination of isotonic drink and gels.
• Caffeine gels not before 20 miles.
• 3mg/Kg body weight of caffeine (pro plus) approx. 30 min before race start.
• Lanacane feet, Vaseline eye brows (sweat in eyes not good), Vaseline everywhere else...

If you could choose anywhere in the world to run, where would it be?

Everest marathon is a new additions to the potential events. Highest marathon in the world – at Everest base camp.

What’s your one race essential?

If I am racing proper I need GPS and BPM live data, gels and fluids.

Would you run a marathon without getting a medal?

I have run several 30 mile runs while ultra-training so yes. But you can’t beat a nice medal...

CONTACTING THE COMMITTEE

We have an issue with the website email forms at the moment, while we try and find the Naughty Christmas Elf please contact our committee directly using the email address below if required:

Ross Bennett
Club Chair

chair@mickleoverrunningclub.co.uk

Hannah Jones
Secretary

secretary@mickleoverrunningclub.co.uk

James Stevens
Kit

kit@mickleoverrunningclub.co.uk

Lucy Astley
Treasurer

treasurer@mickleoverrunningclub.co.uk

Paul Dolman
Membership Secretary

membership@mickleoverrunningclub.co.uk

Vicky Sheil
Club Welfare Officer/ XC Captain

welfare2@mickleoverrunningclub.co.uk

Dai Cox
Club Welfare Officer

welfare@mickleoverrunningclub.co.uk

Robert Humber
COMMUNICATIONS OFFICER/ WEBSITE DEVELOPER

communications@mickleoverrunningclub.co.uk

Sarah Bartley
Club Run Coordinator

runcoordinator@mickleoverrunningclub.co.uk