Colwick Beginners - Week 9

Y'know... I have to pinch myself to believe that I was lucky enough to be there for that first 5k run this morning. It was an incredible sight! A sea of delicious purple weaving its way around the lakes. The way everyone paced themselves was superb... but what was even lovelier was to see the friendships that have developed over the past few weeks... to hear the chatting and laughing... to listen to everyone encouraging those around them... and to be part of seeing the completion of 5k was inspiring. A distance that seemed impossible just 9 short weeks ago... and yet today... absolutely smashed it. I will really miss our Sunday mornings together and I hope that as many of you as possible will want to carry on to Improvers from April 12th at 11... and that you will enjoy showing other runners just what you can do at next Saturday's parkrun!

Week 9's plan

There's very little to say about this week's plan! It's simple... a brisk warm-up walk of 5 minutes... then 30 minutes of running... then cool down with a 5 minute walk.

Don't feel like every run must be a brilliant one. Some will be harder work than others, that's just the nature of running. If you really need to walk, walk - there's no problem in doing that, just get yourself running again as soon as you can. It can be helpful to aim for something when you're running - the next lamppost, the next tree, the next road junction - and then evaluate how you're feeling. Do you need to slow down? Could you speed up a little? Is the pace you're at the right one for now? Then, pick another target, and re-evaluate things. By breaking your running down, it'll help make it all more manageable rather than being one big fearsome chunk!Warm up and cool down

I know that there may be a temptation just to launch into running with no warm up - I'm as guilty of that as anyone. But... do not forget to either walk or do some dynamic stretches. It warms up your muscles, gets your heart rate to start rising... and most importantly mentally and physically prepares you for running. Things like walking lunges, bottom kicks, even just jogging lightly on the spot can be part of that warm-up routine. For more ideas, have a look at http://www.runnersworld.com/stretching/a-runners-guide-to-warming-up as that should give you some pointers too. After your run, it's static stretches that you should be doing. Dynamic stretches are where you're moving while you stretch, static stretches, you stay still and just stretch the muscle you're targeting.

Dates for diaries

14th March - Colwick parkrun - our week 10 'graduation'. Meet at 8:45 at the Adventure Centre (where we turn to run around the little lake) for a run starting at 9am. Make sure you've registered at http://www.parkrun.org.uk and print off the barcode you'll get once you're registered. You don't need to bring anything else other than yourself and the barcode! It's our chance to take part in a fun start to a Saturday morning as well as showing other local runners how amazing Notts Women Runners are too.
27th March - We are having a social at 7pm on the 27th of March - details are in a pinned post in our Facebook group - let us know as soon as possible if you're coming.
29th March - Social run on The Embankment. Meet at 11am at the War Memorial for a social and sociable run with us all! No time pressure... no pressure on distance... just a chance to run with friends.
12th April - 11am for Improvers at Colwick Park! Your chance to gain more confidence in your running, to run a little bit further, a little bit faster and have a little bit more fun with us! We'll be building up really steadily and there will be flexibility to allow you to build to the distance you feel comfortable with. If you want to run 5k more easily that's as fine as it is to be aiming for a 10k.

Tesco Tuesdays will continue each week at 7pm from the big Tesco at the bottom of Carlton Hill (NG4 1EB).

Mentoring new beginners
If you'd like to come and help with our next set of Beginners' runs, you would be more than welcome. They will start on April 12th at 10am at Colwick Park. If you're interested and would like to know more, drop me an email to nottswomenrunners@gmail.com.

In the meantime, CONGRATULATIONS!! I hope that all of our purple ladies are still buzzing after that first 5k. It's such an awesome achievement and it was all down to you! Well done!! If there is any doubt in your mind as to whether you are a proper runner... YOU ARE!!

See you for Tesco Tuesday... or if not... for our graduation week 10 5k. Let's bring the NWR happiness to Colwick parkrun!!

Happy running!

Sarah

Colwick Beginners - Week 8

Running in windy weather

Well, we didn't get blown away at Colwick this morning even though the wind tried its hardest to do so!! Anyone who managed to get round the lakes with that headwind making them feel like they were wading through treacle with lead boots on did an absolutely incredible job. Of all the types of weather I ever run in, wind is my least favourite. You did brilliantly!! As I said to a few of you this morning, when you're running into a headwind treat it a bit like running up a hill. Try to keep the same cadence (rhythm) with your feet as you would do if you weren't running into the wind... but shorten your stride. If it helps, count in your head as you go... anything to get yourself into a rhythm which means you can keep on going a bit more easily! Once the wind eases, just lengthen your stride a little and keep the same cadence. It's a bit like shifting down a gear to get up a hill and then shifting up when you're on the flat again!! Don't fight it, just work with it. And swear a bit if that helps!!

Week 8

So... this week's plan... we're very very nearly at the point where you will be able to run for 30 minutes without stopping. Try to do the following 3 times in total this week:

Start with a brisk five-minute walk (properly brisk!) then 28 minutes of running with no walking and a five-minute cool-down walk.

	Activity	Duration	Total time
	Brisk walk	5 minutes	5 mins
1	Running	28 minutes	33 mins
	Cool down walk	5 minutes	38 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 14 minutes of running, 1.5 minutes of walking and 14 minutes of running.  As ever though, aim for the 28 minutes.  Even if you have a bad run, remember, it's only a blip - you've worked really hard to get to the point where you can call yourself a runner... and all runners have runs that aren't so great!
International Women's Day - 8th March
Next Sunday is International Women's Day and to celebrate that and our week 9 run, where you'll run for 30 minutes non-stop, we're going to paint the park purple! So... come along, wear something purple - from purple hats to purple shoes, tops, leggings... we don't mind - and enjoy your achievement as well as showing Colwick how fabulous you are. If you know any other female runners who'd like to join us on that day, just get them to come along for 11am and we'd love them to run with us. We're going to be having a sweaty beetroot-faced running selfie competition (I will have my camera if you don't have one!) where you could win some fabulous socks. We'll be live Tweeting from the run. And we'd love it if you'd take pictures and share them on Facebook, Twitter, Instagram... or wherever you fancy! Just tag them #nottswr and we'll track them down!

Parkrun

As part of graduation from our Beginners' course, we'll be doing a parkrun together on the 14th of March at Colwick. It's an early start at 9am... and I know some people are feeling a bit nervous about be. But... don't be! There are people of all ages who do parkruns. From teeny tinies to people in their 70s and 80s. Some people run... some run fast, some slower. Some people run-walk. Some people walk the whole thing. The main thing is enjoying being active together.

So, what do you need to do to take part? Well, register. Go to http://www.parkrun.org.uk and fill in the simple registration form. Select Notts Women Runners as your club and then once that's done, you'll get a barcode which you need to print off and bring with you to the parkrun on the day.

We'll all meet at the Adventure Centre (where we turn to go around the little lake) at about 8:50, so we've got time to chat, get rid of some nerves and take photos! If our NWR t-shirts have come by then... wear those... otherwise anything purple would be good! If you've parked near the racecourse and walked across, you'll already have done your 5 minute warm-up walk. At 9am, they ring a bell... and you run - first around the little lake, then around the big lake, then back around the little lake. There are marshalls at various points on the course to show you where to go, and we'll all be there to cheer you on as well! At the end, you're given a little plastic chip which you then take along with your barcode to the people with the barcode scanners. They scan both of them, give you back your barcode and your time and position are recorded. That's it!

The Tuesday Run

Unfortunately, I cannot make the usual Tuesday run as Zoe and I are doing a live thing for Notts TV (exciting!) at 6:30. It would be great to think that you'd all still meet up at 7 and run together. Repeat the run from last week (out to Lidl, along the Loop Road and back along Burton Road via Stoke Lane) and that'll give you a great chance to get another 5k under your belts. If you'd like to run with me, however, I'm happy to repeat the session on Thursday at 7pm from the big Tesco at the bottom of Carlton Hill. Just reply to this email and let me know so that I have an idea whether or not that's something people would like! If you'd also like to carry on meeting on Tuesday nights for a run together, I'm happy to establish that as one of our official NWR runs. Again, let me know if you would as it would be lovely to carry on running together after the Beginners' course is done.

Rightie ho. I think that's everything! I really hope you all feel as proud of yourselves as I do of you. I also hope you've discovered that running can be fun along the way and any memories of bad PE experiences at school or thoughts that you're 'just not one of those people who can run' have faded!

You've earned a celebratory cuppa cha and then some. Feet up and enjoy the rest of your Sunday!!

Sarah

Bulwell/Top Valley Beginners - Week 8

Someone asked on Wednesday for a 5k, I delivered. WOW! each and everyone of you delivered too. You all exceeded your target for the week. You ran further and some of you ran faster. You are runners. It is so amazing to see, although I have to admit to being a little sad that its ending soon. I have loved every Monday running with you. SO......... I am going to carry on a social run on Mondays same time until the improvers start. This will be social and we can decide where and what we do on the night, just informal. What do you think? You have all become such ace runners and friends. Anyway, enough slushy stuff.

Week 8

So... this week's plan... we're very very nearly at the point where you will be able to run for 30 minutes without stopping. Try to do the following 3 times in total this week:
Start with a brisk five-minute walk (properly brisk!) then 28 minutes of running with no walking and a five-minute cool-down walk.

	Activity	Duration	Total time
	Brisk walk	5 minutes	5 mins
1	Running	28 minutes	33 mins
	Cool down walk	5 minutes	38 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 14 minutes of running, 1.5 minutes of walking and 14 minutes of running.  As ever though, aim for the 28 minutes.  Even if you have a bad run, remember, it's only a blip - you've worked really hard to get to the point where you can call yourself a runner... and all runnrs have runs that aren't so great!

That's me for this week.

Zoe 

DO NOT FORGET

Wednesday: extra run 6:30 at Tesco

Claire is leading

(just to see if she has read this far haha)

 

Tonight

Watch Pinky, I mean Sarah on Notts TV at 6:30. Lets hope we get lots of new runners.
International Women's Day - 8th March
Next Sunday is International Women's Day and to celebrate that and our week 9 run, where you'll run for 30 minutes non-stop, we're going to paint the park purple! So... come along, wear something purple - from purple hats to purple shoes, tops, leggings... we don't mind - and enjoy your achievement as well as showing Colwick how fabulous you are. If you know any other female runners who'd like to join us on that day, just get them to come along for 11am and we'd love them to run with us. We're going to be having a sweaty beetroot-faced running selfie competition (I will have my camera if you don't have one!) where you could win some fabulous socks. We'll be live Tweeting from the run. And we'd love it if you'd take pictures and share them on Facebook, Twitter, Instagram... or wherever you fancy! Just tag them #nottswr and we'll track them down!

Parkrun

As part of graduation from our Beginners' course, we'll be doing a parkrun together on the 14th of March at Colwick. It's an early start at 9am... and I know some people are feeling a bit nervous about be. But... don't be! There are people of all ages who do parkruns. From teeny tinies to people in their 70s and 80s. Some people run... some run fast, some slower. Some people run-walk. Some people walk the whole thing. The main thing is enjoying being active together.

So, what do you need to do to take part? Well, register. Go to http://www.parkrun.org.uk and fill in the simple registration form. Select Notts Women Runners as your club and then once that's done, you'll get a barcode which you need to print off and bring with you to the parkrun on the day.

 

We'll all meet at the Adventure Centre (where we turn to go around the little lake) at about 8:50, so we've got time to chat, get rid of some nerves and take photos! If our NWR t-shirts have come by then... wear those... otherwise anything purple would be good! If you've parked near the racecourse and walked across, you'll already have done your 5 minute warm-up walk. At 9am, they ring a bell... and you run - first around the little lake, then around the big lake, then back around the little lake. There are marshalls at various points on the course to show you where to go, and we'll all be there to cheer you on as well! At the end, you're given a little plastic chip which you then take along with your barcode to the people with the barcode scanners. They scan both of them, give you back your barcode and your time and position are recorded. That's it!

Member's Stories: Episode 3 - Kelly

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

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

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!

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.

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

	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

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!

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.

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