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
No comments:
Post a Comment