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!!

 

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:

http://www.parkrun.org.uk/

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	Duration	Total time
	Brisk walk	5 minutes	5 mins
1	Running	8 minutes	13 mins
	Brisk walk	5 minutes	18 mins
2	Running	8 minutes	26 mins
	Cool down walk	5 minutes	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!

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