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Road Running Ramblings - August 2016
by Road Running Manager - 14:55 on 29 August 2016
Hello RRR fans – I’m back after a month’s sabbatical (thanks to Joe for sitting in last month), this month’s blog covers the usual regulars such as Training Tip and Motivation Corner as well as updates on the summer season and forthcoming club events.
Road Running Manager
First of all to make formal my announcement that I made after the Annan 10 mile race that I will be stepping down from the RRM position at the end of the winter season. I have enjoyed the challenge of organising and running the summer championships and to a lesser degree last winter’s league but I have been thinking of stepping down since earlier this summer as I am interested in exploring other aspects of running away from the road (such as on the track) which may mean that I am unable to fully commit to next summer and family commitments will certainly mean that I won’t be able to get involved in running the forthcoming winter league. I am therefore very grateful to Alan Cameron for offering to prepare and supervise this winter’s fixtures and I will be helping him sort out scores and league tables.
I have already been approached by one club member asking for information on the RRM position (and initial discussions have been positive!!) but if anyone else would like to know more please let me know.
Winter League 2016/17
As mentioned above Alan Cameron has prepared a comprehensive schedule of races, ‘non-league’ runs and other events which has now been loaded onto the WL pages of this site. I’m sure all of the runs and races will provide an interesting and stern challenge throughout the winter.
ADAC 40th Anniversary
Plans are now in place for the club anniversary celebration. We are now hoping that the weather gods are kind to us and that we can all enjoy a nice afternoon outdoors taking part in some semi-serious fun and games – I would encourage all that are going to put your names down for at least (and possibly a few more) of the events scheduled as the success of the day will be down to everyone’s contribution – the more the merrier!!
Summer Challenge 5 2016
After the 4th of the 5 events in this year’s challenge there are now 9 runners still standing. LINK The final event is the Gretna Green 10k on 8th of October – will all 9 make the start line and will there be some last minute changes to the Gold/Silver/Bronze scores, I certainly see the potential for some movement.
Parkrun
Parkrun 6 of 7 takes place on the 3rd of September. Unfortunately, this falls the day before the popular Doctor’s Run at Langholm but was the way the regular cycle of runs fell. In Parkrun #5 Rory Longmore consolidated his lead in the event with another stunning run of 18.51 whilst Joe Boardman and Janet Priestley also improved on their times from earlier in the season. So far 12 runners have recorded times on the specified dates, it would be nice if across the final two runs (the last is 1st October) we could get close to 20 runners.
Lockerbie Loop Time Trial II
The second running of the Lockerbie Loop time trial will take place on 20th September. The first running was back in early May LINK , and all that ran that day will be eligible to run for glory in the second staging. For the returning runners they will be set off at a staggered handicapped start matching the intervals from the May run and the first one home will earn the eternal glory of being first back (and possibly a wee prize – TBC!!). All other club members and guests are of course more than welcome and will be accommodated into the handicap as usual although they will not be eligible for glory!
Training Tip
Previous tips have referred to varying training sessions and ideas and to target different aspects of fitness. But it might be useful to be able to categorise the different aspects that runners can target at training which can lead to improvements in race performance. One memorable way of describing them is ‘The Six S’ method – as with the educational 3Rs there is a degree of poetic licence.
The Six S’s of running fitness are:
- Speed – learn how hard you can push it over a certain distance, play around in training sessions, if you go too fast learn, if you manage at a faster pace than you would normally try then fantastic!
- Suppleness – it is an urban myth that doctors can tell runners by their stiff hamstrings but as with all such rumours there is a degree of truth – but why adhere to the norm? Work on your flexibility, stretch after runs and at any free time at home or work – your tightness is hindering your running just as much as your breathing or that extra portion of chips!
- Strength – do some circuits, improve your core strength. If your core and arms are stronger they allow you to push harder and running will become more enjoyable.
- Stamina – this is not just about being able to run longer and longer distances – it is also about being able to run shorter runs at a higher intensity. Do some hill reps, half mile repetitions, fartlek runs – make training runs a chance to experiment.
- Skill – we’ve talked before about running efficiently, this is the art of running, getting all of your effort to propel you along the course and not wasting it with unnecessary movements.Try some running drills before and after your long runs, strides, high knees, pumping your arms – all of this will help.
- Psychology – all of the above training ideas will help with this aspect too. If you know that you have trained hard and are capable of a strong finish you will enjoy your racing much more, you will find your times improving and you may even start looking forward to the next training run or the next big race.
Motivation Corner
“The person at the top of the mountain didn’t fall there.” – Vince Lombardi
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