My name is kelly I never ran before but thought I'll share my experience with you.
I joined the beginners group down colwick in week one. There was loads of people too many in fact I felt abit intimated. I haven't got the highest confidence and I was worried I'll be judged. Im not the slimmest of people ( I thought I was too fat to run) I had left my job as a care trainer and decided to take a month out before I started my new one. Working crazy hours and shift patterns didn't do anything for my eating habits. So I wanted to get fitter.
My cousin suggested the beginners group she had seen it on Facebook. I was self conscious but with the support of my cousin and auntie I thought I'll be ok. I remember arriving with butterflies in my stomach thinking I could back out now but something inside said to carry on. We met Sarah and Zoe. Zoe had her camera and I was thinking I hope she doesn't get me. Sarah explained alittle about what we would be doing... It seemed a blur I was to anxious to really take it in. All I really remember was its going to be for a minute. In my head I was thinking o no. I specifically asked my cousin and auntie not to wait back for me I was so worried about holding others up it made me doubt myself more. I remember Sarah shouting to start running and honestly I managed 30 seconds I literally thought I was going to die. I ran bend over no oxygen getting into my lungs. Clare one of the leaders reminded me to stand up tall. Colwick park seemed so long. Deep down if I'm honest I was frightened of letting myself down. You see I lost my mum nearly eight years ago and the day she left I sworn I would never try something new in case I let her down. I was scared of failure. I remember finishing the session and thinking I can't go back. I was out of breath and had a face as red as a phone box. Something made me carry on
Week 3 I remember thinking 3 minutes running God that was going to push me to having a breakdown I never thought I would managed that. I remember starting off and doing the 5 minutes warm up walk. I was desperate for the toilet.. I try to distract myself but didn't work. Zoe was walking close beside when I said I must use the toilet. While in the ladies I was thinking I could sneak back to my car because I was so adamant I was going to fail at the run I didn't want to be disappointed myself nor did I want to let anyone else down. I came out the toilet to see that Zoe had waited for me... I was hoping that everyone would of gone and I'll try and catch them up so if I couldn't do it no one would see. She started the run... This was the first time I ran with her ... She's a tough cookie but something inside of me listen to what she was saying. My breathing she talked me through it.. My posture... We managed it it seemed the longest 3 minutes of my life. She was so encouraging but I still had a doubting voice in my head.
Every week I came back with the same attitude I won't be able to do it, how can I run for that long... I look at runners in the streets and think I'll never run like them. Who are you kidding Kel. Your wasting your time. Your set for another fall... Failure!!!
I was so worried that I'm at the back so holding people up.. I thought they would be annoyed. But the opposite I have never met a group of ladies who are amazing as notts women runners. They encourage as they go pass.
My speed isn't the fast at the first the beginning session it was pretty slow but my pace is increasing. I have a voice in my ears that echoes when I'm running (Zoe's voice I call it) saying you will be disappointed if you stop and it's so true. It's a fight between your body and mind. Once you believe it becomes alittle easier.
So weeks 4, 5, 6 have been and gone and I've managed to complete them though I still had my self doubt. I thought It was a one off. I didn't want to believe I've had just done it. It can't be right. I would send emails to Sarah and Zoe questioning if I could do it.
Tonight week 7 is our tesco's run I was so worried about joining on this one cause it's a social rather than an organised group. I was scared I'll be too slow, people would be annoyed waiting for me but it wasn't like that at all. The group is so empowering. Tonight for the first time I believed I'm a runner. I smashed 30 minutes running... I could of cried. I haven't felt that good for so long. When my legs got tired I focused on Zoe's voice echoing in my ears saying you can.
This has been an amazing journey for me... Very daunting. But I've gained my confidence back which I lost so long ago. I've lost 15.5lbs seen week one. I'm fitter and healthy. I believe I can run I proved that today. I love this Kel now she's ready to take on the world. All it takes is someone or somebodies to make you see the world like they do. Open up your heart to believe that you can do it. Believing in yourself. Never give up. It you want something so much you work for it. Zoe, Sarah and the rest of your team have given me a new way of life and I love it.
It doesn't matter if your the fastest or the slowest. I've worked to so hard to encourage my body to keep going. I'm proud to call myself a runner. Watch this space xx
Sent from my iPhone
Wednesday 25 February 2015
Tuesday 24 February 2015
Bulwell/Top Valley Beginners - Week 7
How great were you guys last night? Fantastic! You all ran for the 25 minutes and then some. It was cold, it was windy and we loved every hill. I hope your butts don't ache too much.
In a couple of weeks' time, you'll all be running for 30 minutes. Wow! I remember just 7 weeks ago you all saying you'd never be able to do it...... Look at you now!!!!!!!
International Women's Day, March 8th 11 am, we're celebrating by painting Colwick Park purple, inviting along other NWR members to join us and if you know of any other female runners who'd like to come along... get them to come too! Come wearing something purple and enjoy a Sunday morning run with a few extra bits of loveliness thrown in! We'll be holding a competition for the best beetroot-face sweaty running selfie. We'll be live tweeting from the run. And we'd love it if you shared the day with photos / tweets etc too! March 8th will be a fun one!! Can't wait! Come and join the Colwick beginners and get NWR trending.
Week 7 plan
A brief recap of this week's plan. Start with a brisk five-minute walk as usual, then 25 minutes of running with no walking and a five-minute cool-down walk. If you fancy carrying on running a bit further after your 25 minutes, or after your final walk you'd like to run a little more... then do. We're now at the stage where you're looking to build on your running confidence, so if you feel you can do more, give it a try!
Do this 3 times during week 7
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
25 minutes
|
30 mins
|
Cool down walk
|
5 minutes
|
30 mins
|
If you want to take it slightly more gently, then replace one of the above runs with the following:
Begin with a brisk five-minute walk, then 12 minutes of running, 1.5 minutes of walking and 12 minutes of running before a cool-down walk of 5 minutes. Aim for the 25 minutes though... I know you can do it!
What next?
We're only a few weeks away from the end of our Beginners' course and if you're wondering what comes next, then we have exciting news for you! From April 12th at 11am, we'll be starting a free 10-week Improvers' course at Colwick... and the same course will also be running at Top Valley Tesco from April 13th at 6:30pm. We can't wait to see you there and really hope that as many of you as possible join us. The emphasis is on helping you develop as a runner... to enjoy your running... run with more confidence... go a bit further... a bit faster. And to have fun along the way! If you have friends who you think would be interested in joining us, let them know. The more the merrier!!
If you know of others who'd like to do a Beginners' course with us, then that's also starting on the 12th of April at Colwick at the slightly earlier time of 10am. We're moving our Beginners from Mondays at Top Valley to the Sainsbury's in Basford on a Tuesday at 6:30. If you'd like to help out, you'd be more than welcome. Just drop me an email to let me know and I'll add you to our NWR Volunteers group on Facebook!
NWR AGM
If you know of others who'd like to do a Beginners' course with us, then that's also starting on the 12th of April at Colwick at the slightly earlier time of 10am. We're moving our Beginners from Mondays at Top Valley to the Sainsbury's in Basford on a Tuesday at 6:30. If you'd like to help out, you'd be more than welcome. Just drop me an email to let me know and I'll add you to our NWR Volunteers group on Facebook!
NWR AGM
The other thing I wanted to draw your attention to this week is our Annual General Meeting. It's the first one we've had and it's happening within our Facebook group - https://www.facebook.com/events/804522946295240/ - and it would be great if you'd take part. We need to elect our committee (and all nominations are welcome for any of the roles - it doesn't matter if you're a new runner or an experienced one - if you've got the time and skills to bring, please put yourself forward), we need to vote to become an England Athletics Affiliated Running Club and we need to agree our Club Constitution. It shouldn't take much of your time to take part - but the key dates are that it happens from the 23rd to the 28th of February, with voting taking place on 27th and 28th February. Any questions about it, drop me an email!
Facebook and Twitter
As ever, if you haven't already joined our Facebook group... do! We have almost 400 members - everyone from beginners through to those running ultra marathons. There's a wealth of knowledge, support and enthusiasm to draw on. Find us at http://www.facebook.com/groups/nottswomenrunners and if you fancy a bit of Twitter action, we're there too http://www.twitter.com/nottswomenrun
Medals and t-shirts - hurry, hurry, hurry!
There's still just time to order a fabulous Notts Women Runners t-shirt. Email Lisa Foreman on milasmoon@gmail.com with your size (they come in XS, S, M, L and XL - women's fit or men's if you prefer a looser fit) and preference of a vest or a t-shirt - pictures of them on our Facebook page. Once we reach the order cut-off of February 24th, Lisa will PayPal invoice you and go from there. LAST DAY get that order in - it would be great to see more of our Notts Women Runners out with their purple t-shirts on as possible!
There's also still just time enter our very own 'virtual run', which is happening in March. Entries close on February 26th at 5pm - so get in there quick! You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
There's also still just time enter our very own 'virtual run', which is happening in March. Entries close on February 26th at 5pm - so get in there quick! You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
Wednesday 6:30 Tesco
I will repeat the run from Monday, or we can choose our own route, maybe go further ? It is your run, you decide. As always I kick off promptly so if your going to be late just drop me a text
07799146165.
While I'm sad that we've only got a few weeks left of our course, I've had an absolute blast running with everyone and I'm so, so proud of everything that's been achieved so far. You would struggle to find a more inspirational group of women anywhere!
Looking forward to running with you again soon
Zoe
Member's Stories - Episode 2!
A new blog post from us - this time from one of our lovely new runners...
Why I run and how Notts Womens Runners have helped save my life
Hello my name is Claire and Im a runaholic!
I am 42 years of age, a mum to a 17 year old son, step mum to a 26 year old daughter and Nanna to a 5 year old grandson.
I work full time in service improvement at a local hospital and am a registered nurse by background.
In July 2014 I weighed just over 24 and a half stone, my two favourite things were sitting and eating, either together or separately.
After years of being severely overweight I was offered the opportunity to have weight loss surgery on the NHS and had a gastric bypass procedure on the 2nd July.
As my weight began to reduced I started feeling better in myself, getting up in the morning was much less of a chore, I slept better and generally had more zest for life.
My mind started to turn to exercise just before Christmas and it was a chance conversation with a colleague Lisa that led me to find Notts Womens Runners, it’s like everything was destined to help me. I stalked the group for a while on Facebook then plucked up the courage to text Zoe.
I bought trainers and some clothes and on a very cold winters Monday stood with trepidation in Tesco Top Valleys foyer.
And there were loads of us! I was expecting maybe 10 mad fools fuelled with post-Christmas regrets and New Years resolutions, how wrong I was.
We all trooped out in to the cold led by Zoe and Sarah, helped by an army of wondrous people who had given up their spare time for the love of running.
We were a splendid sight that night, 30 plus women parading through the streets joined in a common goal, we forged friendships and laughed and ran, for a whole minute! Run, walk, run, walk shouted Zoe …and we did, all too soon it was over, the buzz when we returned to Tesco was electric, normal people fuelled by achievement and excitement embracing the #thisgirlcan.
Seven weeks on and I feel emotional when I reflect on mine and the groups achievements. I remember running for three minutes and how elated I felt, I wanted to tell everyone, I even rang my mum from Tesco car park, and last night I ran for 31 minutes…ME! The woman who used to get exhausted walking from one part of the hospital to another, whose back and legs hurt after food shopping…ME!
And do you know what? I wanted to carry on!
I have met some amazing inspirational people, I owe a lot to our little group of local girls Lisa, Penny, Vee, Mary and Jenny affectionately known as the Tesco Trotters and to the amazing Zoe and Sarah and their helpers for all of their help and inspiration.
Why I run and how Notts Womens Runners have helped save my life
Hello my name is Claire and Im a runaholic!
I am 42 years of age, a mum to a 17 year old son, step mum to a 26 year old daughter and Nanna to a 5 year old grandson.
I work full time in service improvement at a local hospital and am a registered nurse by background.
In July 2014 I weighed just over 24 and a half stone, my two favourite things were sitting and eating, either together or separately.
After years of being severely overweight I was offered the opportunity to have weight loss surgery on the NHS and had a gastric bypass procedure on the 2nd July.
As my weight began to reduced I started feeling better in myself, getting up in the morning was much less of a chore, I slept better and generally had more zest for life.
My mind started to turn to exercise just before Christmas and it was a chance conversation with a colleague Lisa that led me to find Notts Womens Runners, it’s like everything was destined to help me. I stalked the group for a while on Facebook then plucked up the courage to text Zoe.
I bought trainers and some clothes and on a very cold winters Monday stood with trepidation in Tesco Top Valleys foyer.
And there were loads of us! I was expecting maybe 10 mad fools fuelled with post-Christmas regrets and New Years resolutions, how wrong I was.
We all trooped out in to the cold led by Zoe and Sarah, helped by an army of wondrous people who had given up their spare time for the love of running.
We were a splendid sight that night, 30 plus women parading through the streets joined in a common goal, we forged friendships and laughed and ran, for a whole minute! Run, walk, run, walk shouted Zoe …and we did, all too soon it was over, the buzz when we returned to Tesco was electric, normal people fuelled by achievement and excitement embracing the #thisgirlcan.
Seven weeks on and I feel emotional when I reflect on mine and the groups achievements. I remember running for three minutes and how elated I felt, I wanted to tell everyone, I even rang my mum from Tesco car park, and last night I ran for 31 minutes…ME! The woman who used to get exhausted walking from one part of the hospital to another, whose back and legs hurt after food shopping…ME!
And do you know what? I wanted to carry on!
I have met some amazing inspirational people, I owe a lot to our little group of local girls Lisa, Penny, Vee, Mary and Jenny affectionately known as the Tesco Trotters and to the amazing Zoe and Sarah and their helpers for all of their help and inspiration.
Sunday 22 February 2015
Colwick Beginners - Week 7
Wind, cold, mud... nothing stopped us at Colwick park this morning! 25 minutes of running with no walking. That means that everyone managed 2 miles of non-stop running. From just over a mile last week to 2 miles this week. What an improvement!!! A 25 minute run is *definitely* a proper run. Our Colwick group have gone from beginners to proper runners in the space of just 7 weeks. Isn't that amazing? Well done all!
In a couple of weeks' time, you'll be running for 30 minutes. Wow! And since that day coincides with International Women's Day, we're celebrating by painting Colwick Park purple, inviting along other NWR members to join us and if you know of any other female runners who'd like to come along... get them to come too! Come wearing something purple and enjoy your usual Sunday morning run with a few extra bits of loveliness thrown in! We'll be holding a competition for the best beetroot-face sweaty running selfie. We'll be live tweeting from the run. And we'd love it if you shared the day with photos / tweets etc too! March 8th will be a fun one!! Can't wait!!
Week 7 plan
A brief recap of this week's plan. Start with a brisk five-minute walk as usual, then 25 minutes of running with no walking and a five-minute cool-down walk. If you fancy carrying on running a bit further after your 25 minutes, or after your final walk you'd like to run a little more... then do. We're now at the stage where you're looking to build on your running confidence, so if you feel you can do more, give it a try!
Do this 3 times during week 7
If you want to take it slightly more gently, then replace one of the above runs with the following:
Begin with a brisk five-minute walk, then 12 minutes of running, 1.5 minutes of walking and 12 minutes of running before a cool-down walk of 5 minutes. Aim for the 25 minutes though... I know you can do it!
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
25 minutes
|
30 mins
|
Cool down walk
|
5 minutes
|
30 mins
|
If you want to take it slightly more gently, then replace one of the above runs with the following:
Begin with a brisk five-minute walk, then 12 minutes of running, 1.5 minutes of walking and 12 minutes of running before a cool-down walk of 5 minutes. Aim for the 25 minutes though... I know you can do it!
What next?
We're only a few weeks away from the end of our Beginners' course and if you're wondering what comes next, then we have exciting news for you! From April 12th at 11am, we'll be starting a free 10-week Improvers' course at Colwick... and the same course will also be running at Top Valley Tesco from April 13th at 6:30pm. We can't wait to see you there and really hope that as many of you as possible join us. The emphasis is on helping you develop as a runner... to enjoy your running... run with more confidence... go a bit further... a bit faster. And to have fun along the way! If you have friends who you think would be interested in joining us, let them know. The more the merrier!!
If you know of others who'd like to do a Beginners' course with us, then that's also starting on the 12th of April at Colwick at the slightly earlier time of 10am. We're moving our Beginners from Mondays at Top Valley to the Sainsbury's in Basford on a Tuesday at 6:30. If you'd like to help out, you'd be more than welcome. Just drop me an email to let me know and I'll add you to our NWR Volunteers group on Facebook!
NWR AGM
If you know of others who'd like to do a Beginners' course with us, then that's also starting on the 12th of April at Colwick at the slightly earlier time of 10am. We're moving our Beginners from Mondays at Top Valley to the Sainsbury's in Basford on a Tuesday at 6:30. If you'd like to help out, you'd be more than welcome. Just drop me an email to let me know and I'll add you to our NWR Volunteers group on Facebook!
NWR AGM
The other thing I wanted to draw your attention to this week is our Annual General Meeting. It's the first one we've had and it's happening within our Facebook group - https://www.facebook.com/events/804522946295240/ - and it would be great if you'd take part. We need to elect our committee (and all nominations are welcome for any of the roles - it doesn't matter if you're a new runner or an experienced one - if you've got the time and skills to bring, please put yourself forward), we need to vote to become an England Athletics Affiliated Running Club and we need to agree our Club Constitution. It shouldn't take much of your time to take part - but the key dates are that it happens from the 23rd to the 28th of February, with voting taking place on 27th and 28th February. Any questions about it, drop me an email!
Facebook and Twitter
As ever, if you haven't already joined our Facebook group... do! We have almost 400 members - everyone from beginners through to those running ultra marathons. There's a wealth of knowledge, support and enthusiasm to draw on. Find us at http://www.facebook.com/groups/nottswomenrunners and if you fancy a bit of Twitter action, we're there too http://www.twitter.com/nottswomenrun
Medals and t-shirts - hurry, hurry, hurry!
There's still just time to order a fabulous Notts Women Runners t-shirt. Email Lisa Foreman on milasmoon@gmail.com with your size (they come in XS, S, M, L and XL - women's fit or men's if you prefer a looser fit) and preference of a vest or a t-shirt - pictures of them on our Facebook page. Once we reach the order cut-off of February 24th, Lisa will PayPal invoice you and go from there. Just days left to get that order in - it would be great to see more of our Notts Women Runners out with their purple t-shirts on as possible!
There's also still just time enter our very own 'virtual run', which is happening in March. Entries close on February 26th at 5pm - so get in there quick! You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
There's also still just time enter our very own 'virtual run', which is happening in March. Entries close on February 26th at 5pm - so get in there quick! You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
Tuesday evening informal beginners' run
We'll also be doing our usual informal repeat of Sunday's run on Tuesday. Just come to the big Tesco at the bottom of Carlton Hill (NG4 2EB) and we'll be running from there at 7pm, repeating the 25 minute week 7 run! You can see the route at http://runkeeper.com/user/sarahhorrigan/route/3619086 (though I may tweak it slightly!!) and if you can make it on Tuesday, then I'll look forward to seeing you at 7! If you're coming along, but running late, just text me on 07527899459 and we'll wait for you.
We'll also be doing our usual informal repeat of Sunday's run on Tuesday. Just come to the big Tesco at the bottom of Carlton Hill (NG4 2EB) and we'll be running from there at 7pm, repeating the 25 minute week 7 run! You can see the route at http://runkeeper.com/user/sarahhorrigan/route/3619086 (though I may tweak it slightly!!) and if you can make it on Tuesday, then I'll look forward to seeing you at 7! If you're coming along, but running late, just text me on 07527899459 and we'll wait for you.
Mammoth email today! Sorry! While I'm sad that we've only got a few weeks left of our course, I've had an absolute blast running with everyone and I'm so, so proud of everything that's been achieved so far. You would struggle to find a more inspirational group of women anywhere!
Looking forward to running with you again soon
Sarah
Tuesday 17 February 2015
Member's Stories...Episode 1!
We've decided to feature some of our members and the first up is the lovely Christine Bridges! Christine helps out with our Colwick Beginner's group so some of you may meet/have met her at the weekends..
Christine - My Story
My New Years resolution for 1st January 2014 was to turn back time! Pretty much impossible, you might say, but as my son was to be forty on April 20th I did not want to be a frumpy old woman!!
I'd never heard of a Parkrun before and spurred on by all the enthusiastic reports I went to Colwick on my own, not knowing even if I could do it.
I did the Muddy RFL in September with Dawn and it was brilliant. I ran all the way and went through all the obstacles! I also raised £137 for Teenage Cancer trust.
Anyway, I turned 62 last October and reached my target weight losing two stone just before Christmas and bought myself lots of new clothes for my fab new figure!
I'm fitter now than I have been for many years and feel that actually I have turned back time! I'm looking forward to 5 and 10k races this year and of course NWR runs, hills and all!
2014 New Years resolution completed!
Christine - My Story
My New Years resolution for 1st January 2014 was to turn back time! Pretty much impossible, you might say, but as my son was to be forty on April 20th I did not want to be a frumpy old woman!!
I decided that I needed to lose two stone in weight and get fit. I joined Slimming World in February and also started to go to the gym where I was brave enough to start jogging on the treadmill!
My daughter Dawn recommended NHS Couch to 5k but I was very sceptical as I had never liked running. Setting out on my own around the village in May, I could not run for more than 30 seconds at first and it was very hard going. But I kept going. I completed the course on my own over the following three months and to this day I'm unsure where my determination came from. I did get alot of encouragement from everyone at Slimming World and that spurred me on! Dawn introduced me to the Facebook page Run Mummy Run and a whole unknown world opened up to me.
I'd never heard of a Parkrun before and spurred on by all the enthusiastic reports I went to Colwick on my own, not knowing even if I could do it.
I started out near the front and soon felt like I was going backwards as everyone overtook me at great speed. Undeterred though I plodded on and I finished with lots of children and their parents! I didn't care cos I'd done it! The next time I went, again not knowing a soul, I followed a lady round with her little girl. I spoke to her at the finish and said how well her daughter had done. I went home and looked at the Run Mummy Run Facebook page and Sarah had posted that she had been at Colwick with her daughter. Wow I was amazed, someone I recognised, I wasn't alone!! Sarah then invited me to NWR and I then found out - I love running with such amazing inspirational ladies. I was hooked!
I did the Muddy RFL in September with Dawn and it was brilliant. I ran all the way and went through all the obstacles! I also raised £137 for Teenage Cancer trust.
Anyway, I turned 62 last October and reached my target weight losing two stone just before Christmas and bought myself lots of new clothes for my fab new figure!
I'm fitter now than I have been for many years and feel that actually I have turned back time! I'm looking forward to 5 and 10k races this year and of course NWR runs, hills and all!
2014 New Years resolution completed!
Bulwell/Top Valley Beginners - Week 6
I am still on a high from yesterday, to be able to share in your running journey is amazing. You all proved you could do something I don't think six weeks ago you would have imagined. It is even better to see you supporting, encouraging and helping others achieve-truly amazing. I was last in (always the best position) so I missed a few of you. But the buzz still around was amazing. I've a plan next week so I can support each and every one of you. :) you will like it. For many new runners, that 20 minute run is a milestone. Literally, a mile stone because everyone who runs it manages to run for more than a mile without stopping! It's worth pausing for a minute to think about that distance. Just a month ago if anyone had said 'run a mile for me', it wouldn't have seemed possible. And yet, today, that's exactly what everyone did. And much more than just 1 mile too. I am SO proud of our group!!
Some of us were discussing Parkrun graduation, and whilst I am happy to go anywhere with you Colwick or Forest Rec I feel I have to let you know that......Forest Rec is challenging. I really want Parkrun to be a wonderful experience for you. So, its my duty to guide you to the nice flat Colwick Parkrun. Plus, the other group will be there and we can show them how hardcore hills make us. More ladies, more support, more happiness. It is entirely your choice. I will support my girls wherever.
Talking of Support, hope to see some of you Wednesday evening 6:30 for another round of running. Meet at the Community Centre.
So your Homework.
Week 6
Week 6
Start with that normal brisk five-minute warm-up walk - make sure it *is* brisk. You are aiming to warm up your muscles and get your heart rate up to prepare you for the run part of the session. After 5 minutes, do 20 minutes of running, with no walking, then a 5-minute cool-down walk to follow. Take the 20 minutes run much steadier than you might imagine. Your aim is to keep running rather than wearing yourself out by going out too quickly and having to walk. We are building the stamina that will see you through that first 5k in just a few weeks' time. So, keep moving, keep a good light pace going and you will be fine. If you find the voice in your head that tells you you can't do it is a little loud, think about what you might say to someone else running for 20 minutes. Tell yourself how amazing you are. Tell yourself that you can do it. That you've worked for this. That your body is up to the challenge. And that you've done it already, so you can do it again. We absolutely believe in you!!
Repeat the following 3 times during week 6.
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
20 minutes
|
25 mins
|
Cool down walk
|
5 minutes
|
30 mins
|
If you want to take it slightly more gently, you can just repeat the above once more and then replace the other run with a run-walk combination... however, if you can manage the 20 minute run, then make that your aim:
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
10 minutes
|
15 mins
|
Brisk walk
|
3 minutes
|
18 mins
| |
2
|
Running
|
10 minutes
|
28 mins
|
Cool down walk
|
5 minutes
|
33 mins
|
March 14th - parkrun graduation
If you haven't heard of parkrun, then this is what we're aiming for in a few weeks' time - to be able to run a parkrun and live to tell the tale. So, what's a parkrun? It's a free, timed 5k run which takes place at various parks all over the country on a Saturday morning at 9am. We're very fortunate to have several parkruns nearby - our local one is Colwick, but there are also parkruns at Forest Rec, Rushcliffe Country Park, Beeston Weirfields, Mansfield, Newark and Clumber Park. On the 14th of March, we'll be running as a group at either Forest Rec or Colwick. Colwick will give you a familiar (and easier!) 5k experience than Forest Rec, but if you want to complete either of those, we'll make sure we have NWR love there for you! I'll be at Colwick and am really excited about getting to run with you.
What can you do ahead of the 14th? Register! Just head to http://www.parkrun.org.uk and click on the Register button. You can select Notts Women Runners from the Running Club part of the form and when it comes to the 14th, you just need to print off your barcode and bring that with you. We'll be there at the start to meet you (and take photos!) and will celebrate afterwards!!
Apps and other technical doo dahs
A few people have had the Valentine's fairy deliver Garmins to them (how fab - mine didn't even remember - tsk!) and I know that now that we're running further / for longer, recording your run so that you can see your progress is something a lot of us like to do. So, some free apps to have a look at:
Strava - we have a Strava group so that you can see how other NWR members are doing as well as finding out about new routes etc. It's at https://www.strava.com/clubs/nottswomenrunners
Garmin Connect - if you've got a Garmin watch for recording your runs, then Garmin Connect is great. We have a group there too at http://connect.garmin.com/group/946010 and you're welcome to join!
A few others, they're all pretty similar, so try them and see which one you like most...
RunKeeper, Runtastic, Endomondo, MapMyRun, Nike+ etc. They all record your run, your route, will tell you your pace and distance and are free to install on your phone.
Facebook and Twitter
As ever, if you haven't already joined our Facebook group... do! We have over 375 members - everyone from beginners through to those running ultra marathons. There's a wealth of knowledge, support and enthusiasm to draw on. You can arrange to meet other runners, find out about runs in your area, chat about all things running (even the embarrassing stuff!) and generally get to know other women runners near you. Find us at http://www.facebook.com/groups/nottswomenrunners and if you fancy a bit of Twitter action, we're there too http://www.twitter.com/nottswomenrun
Medals and t-shirts!
There's still just time to order a fabulous Notts Women Runners t-shirt. Email Lisa Foreman on milasmoon@gmail.com with your size (they come in XS, S, M, L and XL - women's fit or men's if you prefer a looser fit) and preference of a vest or a t-shirt - pictures of them on our Facebook page. Once we reach the order cut-off of Feb 24th, Lisa will PayPal invoice you and go from there. Just over a week to go to get that order in - let's paint Nottingham purple with our NWR tees!
There's also still just time enter our very own 'virtual run', which is happening in March. You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
There's also still just time enter our very own 'virtual run', which is happening in March. You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
That my Tesco Trotters, is all from me for this week.
Zoe xx
Bulwell/Top Valley Beginners - Week 5
Week 5 is a toughie - that 8 minute run feels like such a lot when you're just thinking about it, doesn't it? But, you all completed it, and I threw in hills. So next week you'll fly round
and for maybe the first time, you'll realise that you truly are a runner. Exciting stuff!!
and for maybe the first time, you'll realise that you truly are a runner. Exciting stuff!!
Monday night (I must say) you looked fantastic, with your flashing lights. Please, make sure you wear these next week as the route is new and longer. It helped everyone stay safe and your easily spotted if your running alone, which we don't want. SO FLASHING ARMS....
I was a little sad thinking we are halfway through the course, but then I began thinking of the great achievements each and every one of you have reached. Myself and Sarah expected 8 at each session, to be honest, we were blown away. We have had approx 150 of you wonderful inspiring ladies join us. Nothing to be sad about there. So a big thank you and I hope your looking forward to continuing your running journey with us. Please do let us know what you would like from your next sessions, we are in the process of planning these, so now is the best time to drop us an email or chat to one of us after a run. You can also start thinking of which parkrun you would like to attended for graduation.
Register Here:
We need to know if your a Nottingham City Home Tenant, this is just as the council funded Sarah and I to become Run Leaders and they want to see how we are impacting on
the area we are working in. Just a quick reply to let us know either way would be fab. I know some of you have already informed us......That's it, PHEW!!!!!
Oh, no WEDNESDAY run this week, but some girls are meeting Saturday, 8:30 at Morrisons. Please join them if you can.
Week 5 plan
Okay, so... on to this week's plan...
As usual, start with a brisk five-minute walk (and I do mean brisk!!), then 8 minutes of running, 5 minutes of brisk walking and a final 8 minutes of running, with a 5 minute cool-down walk at the end.
Aim to do this 3 times during week 5. If you're finding that 8 minutes too much and you want to scale back just a little, switch one of the 8-5-8 combinations of running for 5-3-5-3-5 (5 minute runs, 3 minute walk breaks). It gives you just about the same amount of running but slightly more broken up. However, aim for 8 minutes - I know you can do it!
Activity
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Duration
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Total time
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Brisk walk
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5 minutes
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5 mins
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1
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Running
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8 minutes
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13 mins
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Brisk walk
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5 minutes
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18 mins
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2
|
Running
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8 minutes
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26 mins
|
Cool down walk
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5 minutes
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31 mins
|
Listen to your bodies though - get out there and get those runs in... but if you're finding that you're hurting, don't ignore any niggles. Better to spend an extra day resting than an extra week off running!
Running safety
There have been a few posts on our Facebook group in the last week about safety when running. So, I thought I'd put together a few tips for you all which I've found helpful:
1. Take your phone with you - and make sure it's on and charged!
2. Make sure someone else knows you're out running, and if possible let them know which route you're running
3. If you're running at night, wear something bright / hi-vis. If you need a armband light then let us know and we can bring some along for you to have at our next session (we've some left over from Light Night!)
4. Run without music at night - or, if you have to have some, have only one earbud in. You need to stay aware of your surroundings.
5. Find safe, well-lit routes for night-time running. If you can, familiarise yourself with them during the day. Run them first at dusk to check that the street lighting is okay and don't go down unlit dark paths (unless you absolutely can't avoid it, in which case, get a head torch!). Running along bus routes / main roads is your safest bet.
6. Where possible, run against traffic. You can see them coming and it puts you in a better position to be able to avoid any crazy driving!
7. Run with others. We have group runs at various locations across Notts which are free for you to join in. If you want a running buddy, just let us know and we'll put a request on the Facebook group for you.
8. Have some kind of ID - an ID bracelet or tag for example - on you which can be used in an emergency. Hopefully there won't be an emergency but if something does happen at least someone will be able to be alerted for you.
With those tips in mind, can I just ask anyone who hasn't provided me with an emergency contact number / phone number to let me have one? Just reply to this email with the details and I'll update the records. Ta!
With those tips in mind, can I just ask anyone who hasn't provided me with an emergency contact number / phone number to let me have one? Just reply to this email with the details and I'll update the records. Ta!
Keep running, ladies. We've passed the halfway point in our Beginners' course and that 5k graduation run will be yours!! What happens next? Well, we're planning our intermediate sessions this week, so we'll let you know dates and venues as soon as we can. Watch this space!!
Have a great week!!
Zoe
Bulwell/Top Valley Beginners - Week 4
Evening ladies,
Hope your all feeling wonderfully proud of yourself, 1.65 miles running, some managed 2 miles, think how far you've all come. Makes my tummy tickle.
Please remember to bring your medication e.g Inhalers. With the cold weather you just never know. As an asthmatic myself, I know I have started a run feeling fine and got 10 minutes in and had to stop. I want you out of breath for the right reasons.
Nottingham City Homes.
We have been asked to provide information on how our group is impacting on areas.
If your a Nottingham City Homes tenant could you please let us know. Just so we collect numbers. Thank you.
Week 4 plan
So... onto this week's plan...
Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.
4 blocks of running = 16 mins of running
Do this 3 times during week 4. If you're finding that you're taking a while to recover after today's run, just scale back the runs to 3 minutes each and do a pattern of 3 minutes running, 90 seconds walking and repeat it five times during your run. You'll be doing approximately the same amount of running in total, but not quite putting the same amount of pressure on yourself. However, do try to complete another lot of running for 5 minutes. I know you can do it and hopefully after Mondays run... *you* know you can do it too!
Activity
|
Duration
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Total time
| |
Brisk walk
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5 minutes
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5 mins
| |
1
|
Running
|
3 minutes
|
8 mins
|
Brisk walk
|
90 seconds
|
9.5 mins
| |
2
|
Running
|
5 minutes
|
14.5 mins
|
Brisk walk
|
2.5 minutes
|
17 mins
| |
3
|
Running
|
3 minutes
|
20 mins
|
Brisk walk
|
90 seconds
|
21.5 mins
| |
4
|
Running
|
5 minutes
|
25.5 mins
|
Cool down walk
|
5 minutes
|
30.5 mins
|
Nottingham Light Night
Since you've all proved that you can run for a mile... what about joining us on Friday 6th of February, lighting up a run into the city as part of Light Night? Full details are here: http://www.nottinghamcity.gov.uk/lightnight#Run - I'll be leading the run from Sneinton with Sarah. We're happy to run-walk it and pace doesn't matter... looking lit up, glowing and amazing is where it's at! If you'd like to come along, meet us at the Greenway Centre (NG2 4DF) in Sneinton at 6:30 on Friday and we'll be handing out glow kit ready to run for 7! The route itself is straightforward and a smidge over 1 mile long.
Stretches and injury prevention
As we're increasing the distance we're running, it's also increasingly important to take care of how you're running and how much you're running to prevent injury. A few tips for you:
1. Stretch after your run - http://www.nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx has some good clear pictures of stretches to add to the ones I sent out a couple of weeks ago.
2. ... but don't stretch to the point where it really hurts! You're after stretching the muscle so that you can feel the stretch and possibly feel some discomfort... but if it's hurting... stop!
3. When you're running, think about your form. Try to 'run tall' - imagine that you have a piece of string attached to the top of your head and it's pulling you upright. Think about how your feet hit the floor. If you're 'heel striking' (hitting the ground with your heel first) it often means that your foot is landing in front of your body - which puts extra strain on your legs / joints. Try to land more in the mid-foot area and your foot will naturally land more underneath your body, reducing the risk of pains and strains!
4. If you run listening to music, try it without every so often. Instead, listen to your feet on the pavement - light and fast feet are better than heavy and slow. Lots of runners try to run faster by increasing their stride length, but you're better concentrating on shortening your stride slightly and increasing your cadence so that you do more steps per minute. It's a much more efficient way of running and will put less strain on your body as you get used to it. Either way, run without music from time to time and concentrate on *how* you're running, how your breathing feels, how you feel. And enjoy the head space!
5. Take those rest days! Once you get bitten by the running bug, the temptation to do more - run further, run more often etc - can rear its head. Ignore it! Build up slowly and you're far less likely to end up suffering from things like shin splints which can stop you from running.
6. Make sure you're wearing decent trainers. You can get what's called a 'gait analysis' done for free at places like Sweatshop (at the Virgin Active Gym near the railway station in town) and at least understand what sort of shoes you need to buy, with no obligation to buy any!
7. Get some running socks! As we up our distance, you might find that you're getting more blisters and rubbing on your feet. Look for specialist running socks - they're not that expensive, but what you're after is the twin skin sort which will help to prevent blisters and give you happier tootsies!
Have a fabulous run week.
Zoe
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