Colwick Beginners - Week 6

Some days I feel like a very very lucky runner. Today was that day. To be in the company of so many other runners, proving to themselves that they could do more than they ever imagined, in such a wonderfully supportive, friendly atmosphere - amazing. It is a privilege for me and Colwick was incredible this morning. From the nervous energy before our 20 minute run to the sheer satisfaction and sense of achievement afterwards. I absolutely love 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!!

Onwards and upwards from here!!

So... let's build on what we've done today and get to this week's plan...

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!

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 week 6 run on the same flattish route which we've done before - and which can be extended up Shearing Hill if you'd like to push yourself! You can see the route at http://runkeeper.com/user/sarahhorrigan/route/3619086 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.

 That's everything for Week 6.  I hope you're enjoying your running.  Though the end of the Beginners' course is in sight, we've got our free improvers course coming up after Easter (starting on the 12th of April at 11am at Colwick Park)... so our Sundays can carry on being a little slice of wonderful! 

Well done again!

Sarah