As always we shall meeting after the usual club run at 8pm.
As an added incentive each Chatty Tuesday I shall be awarding a prize to the Park Run Championship Runner of the month.
Fab running Amanda!
Debbie Airey, became the first woman to complete the parkrun alphabet three times on New Year's Day.
To complete the parkrun alphabet you have to finish one of the 5k circuits that begins with each letter of the alphabet.
This involves a lot of travelling abroad, with some letters only available in other countries.
Make sure you've got your entries in.....not only do you stand a chance of winning the Club Champs but also helping the club win points for the RunDerby series - can we beat our points score from 2019?
More info on the Club Champs is available here: Club Champsionship page
Especially with races starting to appear on the horizon I bet there will be a few of you working on those PB's so please do shout out about them!!
They are well earned and well deserved! For more information and the current tables: Club Record's page.
On Sunday 8th March at 10.30am race 6 of the season will begin and this will be the deciding event for team placings. The MRC teams have been doing really well this season, so it would be fantastic if we could get a big turnout for this last race. Currently our ladies team is in 3rd place and the men’s and overall teams are both in 5th place, but some of the results are close. It doesn’t matter if you haven’t run cross country before, come and have a go. The more runners we can get taking part the better, all MRC finishers will help towards our team effort.
The race will take part at Sinai Park, Burton on Trent, DE13 0QJ, but parking will be at RIS, Coleman International & Active Engineering, Shobnall Road, DE14 2BB (opposite Marstons Brewery). Parking is limited, so car sharing is advised and marshalls will direct runners to the start area. As usual we will be meeting at the end of the RBL drive at 9am for anyone wishing to car share. The course is approximately 5 miles and suitable for studs or spikes, entry will be £5 per runner.
I hope to see you all there, let’s get another strong turnout from Team MRC!
|
|
Club |
|
|---|---|---|
| 1 | South Derbyshire | 68 |
| 2 | Derwent | 65 |
| 3 | Lichfield | 60 |
| 4 | Hatton | 56 |
| 5 | Mickleover | 50 |
| 6 | Peel | 47 |
|
|
Club |
|
|---|---|---|
| 1 | South Derbyshire | 66 |
| 2 | Derwent | 63 |
| 3 | Hatton | 61 |
| 4 | Lichfield | 59 |
| 5 | Mickleover | 47 |
| 6 | Peel | 45 |
|
|
Club |
|
|---|---|---|
| 1 | South Derbyshire | 67 |
| 2 | Derwent | 65 |
| 3 | Mickleover | 58 |
| 4 | Lichfield | 57 |
Further details available at skedaddlenorth.com or by getting in touch with them at info@skedaddlenorth.com.
They have further dates and events available on their website and are also looking to offer personalised trips in the future.
So, let’s start at the beginning and keep it simple. I have already in previous newsletters talked about ‘slow is good’ (easy runs) – and it is good as these will develop and build up the aerobic base, or the ability to keep going for longer. This is one side of the coin; the other side is running hard and moving away from that comfort zone we all have built up. Hence the need to run intervals for example, hard fast runs over a short distance – followed by loads of rest and repeated! This is something that I have done a few times on some of the club sessions. And finally, we have our ‘natural’ pace, the one where we feel comfortable to run at for an hour or so. Looking at this, I can say we have 3 zones in which you can train: easy, medium and hard. (Zones is used a lot in running training and refers to an area or window in our running speed/pace). These ideas are not new, interval training was developed in Germany in the 1930s by Woldemar Gerschler and long easy, or paced runs was the cornerstone of Paavo Nurmi training in the 1920s. Both of these were taken up and developed by Emil Zatopek in the 40s & 50s (btw – he is the only person to win the 5000, 10000 & marathon in 1 Olympic Games). Therefore. all these ideas in to training are not new.
With this base idea of training and the notion of easy, medium and hard – it is key to add – this is very much how it feels on you. You the individual runner. So, how can one gauge easy, medium or hard? Well, easy runs are, as I have said, are at a chatty pace – you can run along and chat quite happily to someone else, without getting out of breath too much. Medium runs, using the same idea – can only say 3-4 or words before having to take another breathe. Hard runs – can’t talk - as simple as that! After all, what I find and feel as an easy run some others will feel as a hard run, and the same going the other way, a hard run for me is an easy run for others. This does offer a simple way for you to gauge your level, or intensity.
So, the first part in developing ones understanding of training is this easy, medium and hard and how it feels on you. It is not something that will magically find its way into you after 1 week, it will take time, several weeks for you to understand/feel your way round an easy run or moving more into a hard run. For some of you, you are past this point, while others are just starting out and finally there are some of you who have no interest in it all – which is fare enough! Once again, showing this is very much about the individual runner and knowing/wanting to learn how to train better.
I have not mentioned anything about heart rate, training specifically to pace, VO2max or any other physiological parameters that once could measure. Why? Well, for most of us it is scientific ‘mumbo jumbo’ (and I am saying that as a scientist) and are just numbers without meaning. They are tools and indicators that can be used to measure performance and training, but without knowing what they mean and how they reflect on your training not something to worry about it. In a way I might as well talk in Vulcan, ‘Dif-tor heh smusma’. I started this by saying we teach kids basic maths operations before we move onto more complex ones and it is the same in our understanding of training. Start simple, build up knowledge and experience and then move onto using those parameters when you are ready. After all, intervals and basic pace training was developed in the 30’s & 40’s when we were just developing the science knowledge of aerobic respiration and the bio-chemical pathways which undergo within our cells. In effect, sport science has been playing catch up with training methods.
So:
It's a great way to meet some of the other club members but also means we're continuing to support he RBL who very kindly provide us with access to their toilets / parking.
(Do remember, you can go into the RBL bar at any time!)
| Month | Event | Link |
|---|---|---|
| May 10th | Sinfin Classic 10k | Enter Here |
| Sunday 17th May | Sinfin Classic 10k | Enter Here |
| Sunday 7th June | Derby Half Marathon | Enter Here |
| Saturday 4th July | Smalley 5 Bells | Enter Here |
| Sunday 6th September | Wilne 10k | Enter Here |
| Sunday 13th September | Pricey10k | Enter Here |
| Sunday 4th October | Shelton Striders 10k | Enter Here |
| 15th November | Derby 10 Mile | Enter Here |
If you have any amendments to the records please email the club using the email address results@mickleoverrunningclub.co.uk stating the following information.
click here to view club records