Hay Fever Season

Hay Fever Season
British Athletics Science and Medicine Update
06/04/2016

Hay fever is more common in athletes and around 60% of our team suffer with some of the common symptoms of blocked or runny nose, sneezing, runny eyes or even just fatigue. It can be associated with worsening of asthma symptoms if you have asthma.

Symptoms are due to an allergy to pollen, and are therefore worse when the pollen count is high. Some people are allergic to grass pollen, some to tree pollen, so different people may suffer at different times of the season (grass in Spring, tree in deep Summer).

General measures such as checking the pollen count for the next day, reducing time outdoors when the pollen count is high, having regular showers, washing hair and changing clothes after being outdoors to remove pollen that may be on your clothes or in your hair, keeping windows closed at night may help considerably. Remember, if you have pets, they can bring pollen into the house on their fur too.

There are also some excellent medications and practices which can control hay fever symptoms, most of which can be bought over the counter at a local pharmacy or department store. We advise purchasing your own stock of medications if you suffer hay fever, and take them whenever you travel to Camps or Competitions as stocks might not always be available.

Always double-check that you do not purchase anything on the Prohibited List by checking on Global DRO.

http://www.globaldro.com/uk-en/

The following recommendations have helped a number of athletes:

FOR GENERAL SYMPTOMS – SNEEZING, RUNNY NOSE, ITCHY WATERY EYES

Antihistamine Tablets

There are a number of old antihistamines on the market (such as Piriton) which are sedative and not recommended for treating hay fever in athletes. Telfast however does not pass into the brain and therefore is not sedating in nature and is an ideal anti-histamine for athletes but requires a prescription from your doctor. Cetirizine and Loratidine are over the counter antihistamines that can be helpful and usually are not sedating. There are some reports to suggest that antihistamines can affect heat regulation and possibly reaction times and therefore unless you have tried them before and have had no problem, they are not ideal medications to be taking for the first time on race day.

FOR SNEEZING, RUNNY NOSE

Nasal Corticosteroid Spray

This is the gold standard first line medication. Newer products such as Mometasone (Nasonex) and Flixonase require a prescription but Beconase nasal spray is also effective and can be purchased over the counter. You do not need a therapeutic use exemption (TUE) for these nasal sprays. One/two sprays in each nostril twice daily is a typical initial dose. These are most effective if used before the onset of symptoms, and can be continued throughout the hay fever season, or just on high pollen count days.

Sterimar (Salt Water spray)

Salt water sprays, such as Sterimar, can be particularly useful to rinse pollens and pollution from your nose. These can be used several times throughout the day, particularly if you have recently been training outdoors.

Decongestant Nasal Spray – Otrivine

Otrivine nasal spray contains xylometazoline. This is a decongestant and is not on the prohibited list. It works by constricting blood vessels in the nose and is a very effective decongestant. It can be helpful to enable nose breathing at night or before a race. It should not be used for longer than 3 days continuously as doing so can result in overall worsening of the congestion. We advise AGAINST purchasing this item abroad as we cannot guarantee that it does not have any Prohibited substances in.

FOR ITCHY, WATERY EYES

Eye Drops

Sodium Cromoglycate eye drops (Opticrom) can be useful if you have itchy, watery eyes. 1-2 drops in each eye before the onset of symptoms can help prevent this being a problem. Dose can be repeated 2-3 times per day.

IF ASTHMATIC SYMPTOMS – WHEEZE, DRY COUGH, SHORTNESS OF BREATH

Those with hay fever should ensure they get tested for asthma as they commonly occur together and often asthma symptoms are not recognized but still may be negatively affecting performance. See your Doctor

Other Medications

There are some other medications, such as Montelukast (Singulair) which can be a useful addition for some athletes, particularly those with asthma in addition to hay fever. This is worth discussing with your doctor if you are still symptomatic following treatments above.

OTHER CONSIDERATIONS

Skin prick allergy tests for pollens and pets can give good information regarding things to try to avoid. For example, those with duck feather allergy should ensure that their holding camp and championship accommodation has synthetic hypoallergenic pillows or bring their own pillow.

Stength & Conditioning Master Class

Stength & Conditioning Master Class

Venue: Horwich Leisure Center

27th May 7-9pm

Within this session you will have the benefit of learning what constitutes weight training for running and be able to practice some moves on the night! Correct technique will promote all the benefits and avoid injury! We can also arrange for a follow up session perhaps 6-8 weeks later to answer any specific questions that you may have experienced in your own sessions.

If this is of interest then please let me know on FB or by email your intentions…….this is not just for the elite but open to ALL interested parties……ie: the girls and in particular the vets who need to understand that S&C is a crucial part of your training program !

PS i would expect all our northern relay squad to be in attendance with the exception of Ian Conroy for obvious reasons.

MB.
unclemartyn1@outlook.com

!!!! UPDATE !!!!

only 14 places left guys and gals……going fast…book your place with me to avoid any disappointment !
Email / Whatsapp/ facebook..take your pick….

vVo2max Training

vVo2max Training

Next week I want to do some testing at the track before the session. The testing is based around vVo2max efforts.

This is a strategy that I favour for distance runners as it trains the body to run as fast and as far as possible using the aerobic energy system. The advantage of this, is that there is no acidosis build up within the muscles until serious effort is required ie. Heart rate 80/85-95% of max.

Distance runners cannot run anaerobically for 5k, 10k etc so the faster they can cover the ground aerobically means they can sustain it for longer.

Once the vVo2max figure is calculated then athletes can do sessions to train this system to improve it. Usually 1 specific session/week. Not forgetting all the other training completed in a week.

I have attached some explanatory notes for anyone that will find it interesting.

vVo2maxinformationsheet.pdf

UPDATE: An Evening with Martin Jones

An Evening with Martin Jones – World Mountain Running Champion / GB International (5k / 10k / XC)

Thursday 23rd May 2013

*** UPDATE : Venue & Time ***
Jolly Crofters Pub – meet from 7.45pm for an 8.15pm prompt start

Horwich RMI Harriers are fully committed to provide the best coaching advice to ALL members in order to improve an individuals knowledge and hopefully performance. Throughout 2013 we are trying to develop opportunities to meet up and conduct a series of workshops / seminars that allow some in depth discussion / presentations on key subject areas.

The aim is to really understand and distinguish facts from the fiction and for the member to gain some practical steps to implement – much of the training literature found in magazines are really out of touch with current thinking so tapping into more advanced coaching / training methods could be highly beneficial to many members.

To compliment this we are hoping to tap into some “very special athletes” and none more so than our very own club superstar Martin Jones who ran at GB International level and won a number of world mountain running championships throughout the 1990s!

This is a rare insight into how an ex world class distance runner set his stall out and I’m sure all of us are keen to hear what choices Martin made that propelled him from club standard to world champion. This will be an opportunity for you to ask questions and Martin has even offered some “coaching” and support in your quest to become a better athlete.

Yours in sport, Martyn Bell

Martyn Bell – Training w/c 3rd

Martyn Bell – Training w/c 3rd December
4th of 4 week cycle.

Monday 3rd

Complete rest day

Tuesday 4th

Complete rest day

Wednesday 5th

1pm: Functional Threshold Test (best pace for 1 hour)

Current pace: 5m 25 min/mi

I can work my zones out from this and retest in 4 weeks time to check for progression.

Thursday 6th

Pm: easy 4 miles recovery run on the treadmill – average pace 7m 30 min /mi

Friday 7th

Pm: 6 miles easy run – included a 2 /1 /1 minute burst (4m 45 pace) to get the system rebooted for tomorrows race

Saturday 8th

44 today !

Am: no warm up run – lazy and should have got out for my normal 4-5 mile run with some strides especially on a “recovery week” !

Race: Mid Lancs XC – Kendal

Got a good warm up with some strides and got into my stride well on the first lap of 4. Ran conservatively and with my main goal to keep my pacing consistent which was achieved. Finished the race knowing I could have kept another 1-2 laps going so getting stronger but lacking speed but that will come around March when I need it for some key races.

Sunday 9th

Complete rest day – slightly hung over and just felt the need for a rest so did.

Total for week: miles – 28.63
Total Training Time: 3hrs: 18mins: 10 secs
Total week TSS points: 308 Target vs 239 achieved !

Comments

I have mapped out my races for the next 12 months and they focus around the major vets championships – its quite motivating to have the races in the diary and to see how the shape of the next 12 months looks like.

I have also changed my 4 week training cycle to a 3 week cycle to see how that works out as I have quite a long build up period and want to take my time. I like the idea of working very hard for 2 weeks and then having a recovery week to get fully rested and recharged.

Got some base line data and can currently hold in 5m 25 min /mi shape for 1 hour – I have lost some fitness in the last 4 weeks so encouraging to start with some decent pace as I start my training tomorrow. I am running very fresh at the moment so looking forward to the Lancashire Vets Xc champs on January 5th in 4 weeks time where I will expect a good performance.

Martyn Bell – Training w/c 26th


Martyn Bell – Training w/c 26th November
3rd of 4 week cycle.

Monday 26th

7am: In work early as pressing at work with a tender

1.20 pm: 5 miles @ 7 min miling (64 foc) – nice easy recovery run to get legs going for the week

Tuesday 27th

7am: Rest – again in work early as pressing deadline at work

12.50 pm: 5 miles @ 6m 57 avg miling (72 foc) – as yesterday – just mentally needing a slight recovery and looking forward to a harder longer run tomorrow.

* kids gone to bed and worked 8pm till 2am on a tender. Didn’t sleep that well !

Wednesday 28th

Am: Rest – up at 5am (3 hours crap sleep) doing some work on my laptop ( tender deadline) before kids got up and did the school run today – feel very tired. Working at home so made myself get some fresh air and wanted to hit my planned long run as next Sunday morning may not get that opportunity with going out with the lads

12pm: 14 miles completed @ 6m 15 pace (average) – 696 foc – surprisingly felt very good and positive. Couldn’t believe it !

Thursday 29th

7am: 6.26 miles (490 foc) – nice easy recovery run but ran a middle mile in “5m 06 secs” to keep the “memory” cells ticking over and ended with 4 x 1 00m strides. Cold outside ! Shattered.

12.20Pm: 5.20 miles recovery run @ 8 min miling – felt tired so happy to ease up. Shattered.

Rubbish sleep – my son up again in the night with nightmares so whole house up !

Friday 30th

7Am: could easily of not gone out but did (had my kit all downstairs ready) and ran 6 miles at 7m 44 miling (average) – 408 foc – felt like an old man !

1.20pm: 3 Mile test @ 7 min miling — completed deadline at work so managed to get a lunchtime run and ran on the treadmill to test my heart rate at 7 min/miling – ran 5 miles in total @ 7m 30 miling (average) – will retest this in 4 weeks to look for some reduction in my heart rate – wasted test as tired from poor sleep / work.

Saturday 1st Dec

7am: 7.5 miles (551 foc) @ bang on 7 min miling – tough conditions outside with ice and cold. Felt drained !

6.45Pm: Lynne back from work and within 30 secs was out running – now or never !
No warmup and straight into a planned 3 mile Threshold pace – ran 5m 25 miling (average) – felt fantastic but tense as very icy + cold outside. Clocked 6.21 miles in total (442 foc) @ 6 m 43 miling overall average pace – really felt superb on this run….

Sunday 2nd

8.20 am: Long run – stayed over night at Dave Jacksons (also with Gareth Booth snoring in next room) – didn’t sleep that well as went to bed on a belly full of curry + beer as some of the Horwich lads had got together last night for a catch up……

Myself, Ali + Gareth set off for our 15 miler (590 foc) and very cold indeed – kept a fairly uneven pace for first 5-6 miles before settling down through 10 miles in 68 mins and last 4 miles at sub 6 min miling (5m 43 last mile) – Ali running strong and fantastic to see him running strong despite lots of time out in the last 12 months and having a tough week at home with Karens Op !

Average pace – 6m 42 miling. Felt great and now confident I can do this distance as its been something I’ve neglected my long runs in the past

PM: rested

Total for week: 74.92 miles (3380 foc)
Total Training Time: 8hrs: 44 mins: 32 secs
Total week TSS points: 621

Comments

A good steady 3 weeks done and next week is week 4 of 4 in my cycle – so that’s means a “recovery” week and my target will be based on achieving 50% of TSS points for last 3 weeks average – 600+ 603+ 621 = 1824 divide by 3 = 608 and divide by 2 = 304

Objectives for the week – to retest my Functional Threshold pace (pace I can hold for 1 hour) and will dictate my training paces for the next training cycle and hopefully I will compete in the Mid lancs XC at Kendal next Saturday ( I will be 44 years old on 8th Dec !) subject to getting babysitters.

Looking forward to a reduced workload and need to be really recovered to handle the intensity to progress my fitness rather than just maintain fitness !

Martyn Bell – Training w/c 19th November


Martyn Bell – Training w/c 19th November

2nd week of 4 week cycle.

This week continues aerobic training covering all paces with the sole aim to follow no structured plan until mid – December where I will kick into a more progressive build in my aerobic base – going to set some goals within the next week to aim for in 2013. This will allow me to train hard when it matters but also have easy periods.

I am in “ticking over” mode at the moment and at least starting from a higher fitness base than 12 months ago whilst doing only 20-25 miles per week !

I aim to build up to 15 hours per week of training from a combination of running and cycling ( have some motivation to compete in duathlons) but also race well at 5k-10k.

Each morning I still continue to use 2 tools that ensure I am full recovered from my sessions as have no reason to train hard at the moment…..its all about base miles.

My “restwise” (hitting scores of 80+ % ) and “TSB” scores ( in a positive number) are looking good and provide evidence that my training is “maintaining” fitness (which is what I want) rather than looking for any training stress at this time. Because I am training sensibly I can recovery almost instantly and keep the miles / training time progressing.

Monday 19th

Am: Rest

1pm: 7 miles total of which did a “5 mile” block at a good constant averaging 5m 45 miling – did 3 out 5 miles at 5m 38/9 pace but quite windy in sections and some climb making it slower on other 2 miles – warm down 2 miles at 7m 15 miling

Tuesday 20th

7am: 6 miles – average pace overall was 7 min/miling – put in a cheeky 1 mile midway through at just under 10k pace (5m 07 secs) just to remind the body about that pace (408 foc)

12.30pm: 6.07 miles – average pace 6m 52 miling – kept a good constant pace (146 foc)

Wednesday 21st

6.20am earlier start than normal as Lynne working today so had to be back for 7.30am to get kids ready for school

Wet and dark so couldn’t see Garmin watch for pacing very well so having to rely on instincts again …ran 9.38 miles at average pace of 6m 47 miling (462 foc).
Included within this a 5 mile block at 6 min miling.

Pm: Rest

Thursday 22nd

Checked my pulse rate with my pulse oximeter and “36” showing great recovery and confidence to keep training.

7.10am: 7.5 miles total – average pace 6m 10 miling (565 foc) – ran last 2 miles at 10k pace to keep calibrated (5m 13 & 5m 12) so good pace judgement.

Pm: Rest

Friday 23rd

Measured my pulse rate and SPO2 reading (www.restwise.com) and score was fine, coupled with my TSB score (+ 5.3 reading) suggesting I’m fully recovered so happy to keep intensity at mid to higher end of aerobic pace.

7.30am: 5.44 miles (289 foc) including 2 x 1 mile at 10k pace, 60 secs recovery (5m 10.8 & 5m 11.2 ) ** not set any 10k times yet to aim for so running “blind” at the moment on pace – would estimate before I do a test / race that its more in the region of 5m 20 miling.

Pm: easy steady – ran 4.91 miles (373 foc) average pace 6m 53 miling – felt great and fully recovered ……..just to bulk up miles slightly and hit my “Friday” target of 50 miles for close of play – this gives me a nice base to easily hit my 70 target for the week.

Saturday 24th

7.15 am: 8.45 miles total – including 3 mile TT at 10k pace – not done testing to work out what my current 10k pace actually is so opted for something between 5k and 10 k pace – ran 3 miles at an average of 5m 07 miling which given time of day and a bottle of wine the night before was very encouraging.

Pm: Rested

Sunday 25th

Restwise & TSB score both excellent so decided to do slightly longer run than last week and faster today keeping intensity constant – ran strong + confident around the tough undulating lanes round Silverdale / Arnside.

8am: 15.75 miles (896 foc) – ran average of 6m 29 m/miling

PM: rested

Comments

My WKO charts are showing my last 2 weeks have produced almost identical training stresses (600 & 603 TSS points scored) meaning despite knocking out circa 70 miles per week is actually only “maintaining” my fitness so no real progression made in terms of fitness gains.

The plus side is that by training aerobically I am recovering very well from all my sessions and just need to focus on my volume a little more and start with introducing my Turbo sessions in the garage to keep the impact down on the joints and bulk up my training time.

Got some “functional Threshold “ testing to do in 2 week time (week 4 of this cycle) which will also be a “recovery week” and give me an opportunity to be tested formally at Mercury Performance Coaching lab for the bike and my running and this will set the scene for my training for the next 4-6 weeks.

Total for week: 70.50 miles vs last week 72.03 miles
Total Training Time: 7hrs 52 mins 15 secs vs last week 8hrs: 26 mins: 21 secs
Total TSS points: 600 vs 603
TSB : +6 vs +8.1

Gareth Booth Training w.c.12.11.12

Gareth Booth Training w.c.12.11.12

Planned to run an easy week with plenty of easy miles – target was 70miles. Achilles seems fine at 7min pace or slower but any quicker, I can feel slight pain. Feeling really motivated after the weekends Masters XC in Belfast and most keen. Just got myself a poster for the dart board…..

Monday
Lunch 5mile – felt really easy at 7min pace
Evening – drove down to warwick for conference next day but managed to get easy 7.5 miles at 7.30 pace.

Tue
AM – Got up early and did 4mile – nice and slow. 8min pace

PM – 6mile nice and slow again…felt absolutely great. All easy 8min pace in company! Managed to get someone from the conference out for a run

Wed
Am – 5 mile nice and easy again – 8min pace
PM – Got stuck in traffic and tired from journey home! had planned to run hard 2 miles to gym. Set off and felt aweful after 2mins – easy running all the way.
45min spinning.

Thu – gave myself the day off as I could not motivate myself to train! Unusual as did not even feel up for the easy option – Spinning

Fri – Came down with horrendous sore throat and started sneezing at 5am. weekend away in Glasgow – had planned to run the parkrun.

Rest of the weekend was rest and most annoying as I am wanting to build for Clitheroe 10k. No point making myself worse…The cycling was excellent and would recommend it to anyone who has never been. Great atmosphere…and great cyclists!!!

Total – 29.5miles – 45mins spinning ( Dont want to have many bad weeks like this again – hope thats the last cold for 12months). Hope to get back on track next week.

Martyn Bell – Training – w/c 12th November

Martyn Bell – Training – w/c 12th November

This week continues a “semi recovery” period to include just base miles with no “hard”sessions and no turbo sessions planned – good pacing required throughout.

Monday 12th

7am: 11 miles (872 foc) – Average pace 7min/miling exactly
Pm: Rest – lovely to do nothing !

Tuesday 13th

7am: 9.30 miles (575 foc) of which first 5 miles done in 29 min 50 secs and then the remainder at an average of 7 min miling exactly

Pm: Rest – lovely !

Wednesday 14th

12.30pm: 7.5 miles (504 foc) Progression run – my toughest circuit with lots of steep undulations but last 2 miles flat so picked pace up feeling strong…

6m 31.8
6m 11.9
5m 46.8
6m 01.2
5m 59.0
5m 03.9
4m 58.6

7.15 Pm: 4 miles (270 foc) “recovery run” @ 8 min miling (average pace) – just turned the legs

Thursday 15th

I don’t have days off but do run very easy to just turn legs and keep system ticking over nicely.

7am: 5.64 miles (446 foc) recovery run @ 8m 39 min/miling (average pace)
1pm: 3.12 miles (Treadmill) recovery run @ 9m 30 min /miling (average pace)

Friday 16th

12.40pm: 7 miles (129 foc) @ 7m 29 min/miling (average pace)

Pm: Rest – chomping at the bit now to start training !!

Saturday 17th

7.45am: 9.40 miles (473 foc) @ 6m 29 min/miling (average pace)
Did the first 7 miles at sub 6 min / miling

PM: rested

Sunday 18th

Ran with Ali Murray – clipped along nicely and felt strong !

8.10am: 15.08 miles (636 foc) @ 7m 03 min/miling

Pm: Rested

Felt strong for most of the week and nice to run on “feel”

Total for week: 72.03 miles
Total Training Time: 8hrs: 26 mins: 21 secs

Alastair Murray: Training w/c 12.11.12

Alastair Murray: Training w/c 12.11.12

Mon.
p.m. 6 miles. Adlington and back. Time 42:35. Pace 7:00. 300 FOC.
Stretched.

Tue.
p.m. Track (didn’t feel like going) 2.5 miles WU. Session was 3 x 3 x 1k. Decided to do 3 x (1k + 800 + 1k) to work on top end speed a bit. This worked and put in some good reps. Rep times : 3.24, 2.40, 3.14, 3.13, 2.32, 3.09, 3.11, 2.32, 3.15. Distance 6 miles. 2.5 mile WD. Stretched.

Wed.
a.m. 4 miles. Rivi village and back. Felt quite good after track. Time 27:03. Pace 6:57. ~ 300 FOC. Stretched.
p.m. 4.5 miles. Around Horwich. Late late run – felt terrible. Legs very heavy and every step hurt. Time 32:12. Pace 6:58. 315 FOC. Stretched.
Strength Work.

Thu.
p.m. Hills. 1 mile WU. 6 x bus stop to Arcon then 1 x Jolly Crofters and Georges Lane, then 3 x half foxholes. Legs nearly dead by the end. Tough session on already tired legs. 7.5 miles in 55 mins. 1200 FOC. 1.5 mile WD. Stretched.

Fri.
Day off – as planned.

Sat.
a.m. 11.5 miles. Hospital run. 2 miles easy. 4 miles @ 6 min pace then remainder ‘easy’. The remainder was really tough. Time 1:17:25. Pace 6:45. 730 FOC. Stretched. Really wiped out.
Strength Work.

Sun.
a.m. Long run with Martyn. Reasonably flat and on roads. Didn’t start off feeling too good but felt better after half way and felt okay to the end. Time 1:46:13. Pace 7:04. 630 FOC. Stretched, Felt okay rest of day.

Weekly Total: – 62.5 miles. 4000 FOC. 7 hours 42 minutes.

Felt like a good weeks training but also felt tired for a lot of it.

Alastair Murray: Training w/c 05.11.12

Alastair Murray: Training w/c 05.11.12

Mon.
Lunch : 7 miles. Winter Hill. Tried to keep the work rate up a bit. Time 58:38. 1276 FOC.
Stretched.
Strength Work.

Tue.
p.m. Track. 2.5 mile WU. Session was set as 8 x 1200m. Found I had no pace for the 1200s so stepped down to 800s for last 4 and managed to pick it up, although it was really tough. So 4 x 1200m and 4 x 800m. Total 5.5 miles. 2.5 miles WD.
Stretched.

Wed.
p.m. 8.5 miles. Around Adlington. Felt the track session but went well. Time 56:51. Pace 6:46. 389 FOC.
Stretched.

Thu.
p.m. Hills. 1 mile WU. 6 x half foxholes plus 1 x full foxholes. Wasn’t feeling right at the end of any reps – feeling ill and not right – ended up taking it easier on last few reps. 4.5 miles in 36 mins. 3.5 mile WD. Stretched.

Fri.
Day off – as planned.

Sat.
a.m. 11.5 miles. Hospital run. 3 miles WU at ~ 75% HR then 3 miles @ 6 min pace then remainder @ ~ 75% HR. Time 1:16:17. Pace average 6:38. 713 FOC. Stretched.
Felt really good from start and enjoyed the 6 min pace but the final 5 over Chorley Old were tough.

Sun.
a.m. 12.5 miles. Winter Hill and Great Hill. Starting to feel the week’s efforts a bit, but got around without flagging too much. Time 1:46:45. 1509 FOC. Stretched. Felt quite tired the rest of the day.

Weekly Total: – 59 miles. 5500 FOC. 7 hours 39 minutes.

David Jackson: Training w/c 05.11.12

Week Commencing Monday 5th Oct 2012

Monday…
PM…Calves very tight and sore so just did a careful 1 mile warm up on the treadmill followed by 30 mins gentle stretching, massage and exercises.

Tuesday…
Left calf still a little tight and the pain seems to be more up the side of the calf towards the back and sides of the knee
AM…45 mins bike
PM…Very easy 5 mile run @ 9 min/mile to test the injury, seemed completely fine once I got going so continued with caution, an easy jog to get the blood flowing through the sore muscles and aid recovery.
Total…45 min bike and 5 mile run

Wednesday…
AM…Went to Horwich leisure centre, 45 mins x trainer followed by 1200m swim inc 2×400 and 2×200 its been a while since I last swam and I could tell, still managed the 400s in under 8.30s with a relaxed effort, worked hard on the 200s but it was busy and didn’t have time for any more so got out at that.
PM…another very easy run to test the injury, bit frustrated as having had a few easy days due to the niggle Im now climbing the walls in need of a hard run, had to resist and just did 6 very slow miles @ 8.45 pace, as yesterday no pain on the run whatsoever but still proceeded with much caution, its defiantly mending and with it not been a serious injury, I believe an easy jog aids recovery.
Total…45 min bike, 25 mins swim and 6 mile jog

Thursday…60 min bike

Friday…
Did a very easy 5 mile run to test the left calf again but its still not right, only slight pain that seems worse on any inclines so stuck to the flat. Getting frustrated with it now. Massaged, iced and rest.
Total…5 mile run @ 8.45 pace

Saturday…Rest

Sunday…Swim 2k inc 2×400 4×200 4×100 tough!! Rested injury, still not right.

Weeks Summary…
After a good return to full training last week, this week turned out to be a big disappointment, not sure of the cause, possibly the jump back up in training hours. Need to be careful for a few more days

Week total…17 miles running, 2 hour 30 min bike, 3200m swimming, 6.5 hours training in total…

Gareth Booth : Training

Training – Gareth Booth

To give you a further insight into my principles and approaches, I am closely involved with Martyn and his dad at mercurycoaching, using trainingpeaks.com to monitor and build on my training.
In comparison to Martyn, I have tried to build on a 3 week hard cycle and 1 week easy which seems to work well for me but its fitting in what works well for you! We are all different and what works for me, may not work for you so its finding what makes you tick! Not what makes other runners tick…Think that something that earlier in my running, I simply tried to adopt some of A and some of B runner without sticking to a certain path. Lesson to be learnt there for some of you.
Unfortunately, my graph shows a different story of progression and injuries along with a current spell of maintaining my training to get me to the start line in some form of shape
You will notice that at the end of May, the blue line (Chronic Training Load) is my fitness and showed I was in very good shape but unfortunately after a walking trip to Scotland the niggles set in!!! Reason – fatigue. You will notice the large spike showing that I increased my training too quickly resulting in the yellow line – Training stress balance going into a very large negative.

How are these score calculated?
It’s the same 100 points per hr at my threshold pace ( That’s 5.40 pace for me at the moment) as yours BUT you need to test yourself every few weeks and change your pace accordingly. Using Garmin Connect, these files are transferred and the system works it out for you. More info here:-
http://home.trainingpeaks.com/land/what-is-tss.aspx

In most instances, the graph can tell a story to anyone who is fully training on this and aid your training in the future. My experiences, ensure that I tend to get onto the race line feeling fresh with the help of technology and the experiences of mercurycoaching. If you want to talk about this more, please feel free to contact me.

Gareth Booth: Training w/c 29.10.12

Last week training – WE 04.11.12

Monday – Took day off. Spent 30mins evaluating last 4 weeks training to see whats happened recently causing my recent injuries. Result!!! I need a new pair of trainers.

Tue – Total 12miles. 8mile warm up at 7.30 pace then 2*1500m and 1*1200. Achilles flared back up so decided to cut session short with 400m warm down. Went home and placed ice on achilles.

Wed – 45min spinning to help recovery.

Thu – Day off. Not happy to have to do nothing with big race next week

Fri – Total 15mile. Lunch easy 6mile and PM 9mile. Traffic was bad after work so ran to save time and miss traffic

Sat – 12mile – Hospital run at pushed it with Ali and Dave up the hills. Average pace was 6.45 pace. Felt very good and achilles – no pain.

Sun – 13miles at 7.10 pace. Afternoon – decided to run extra 4mile at 7.30 pace. Felt quite good again but this is to be expected as my freshness is in a positive.

Overall – I seem to have gone astray recently and not been doing enough aerobic work – heart rate below 125/min to build my engine up gradually using the mercury coaching methods. Back to basics for a few weeks to aid recovery and also get me to the start line on Saturday in Belfast. Plan to introduce a few strides this week and ease back from Wednesday..

56mile running
45mins Spinning.

Alastair Murray: Training w/c 29.10.12

Alastair Murray: Training w/c 29.10.12

Mon.
p.m. 6 miles. Adlington and back on roads. Felt ok. Time 40:18. Pace 6:47. 342 FOC. Stretched.
Strength work.

Tue.
a.m. 4 miles. 2 lads and pike. Badly twisted ankle coming off 2 lads. Continued to run to try and run it off. Just got more painful. 936 FOC. Stretched.
RICEd ankle for rest of day and 48 hours rest.

Wed.
Day off – ankle rehab and rest.

Thu.
Ankle feeling unbelievably better than 48 hours ago. Decided to test it on turbo and do hills if no reaction.
Lunch. 30 mins turbo. Just spinning to test ankle and get blood flowing.
p.m. Hills. Just testing ankle but no reaction so completed session. 0.5 mile WU. 3x half foxholes + 1 georges loop + 3 x arcon plus georges reversed. Feeling stronger as progressed and finished running very well. 8 miles. 1360 FOC. Time 1:06:27. 0.5 mile WD and stretch.
Continued ankle rehab.

Fri.
No reaction in ankle. Continue to rehab for a few days, but return to normal training.
a.m. 30 mins turbo. Just spinning and getting legs moving.
p.m. 6 miles. Adlington and back. Ran well in terrible conditions. Felt good. Time 38:17. Pace 6:38. 289 FOC. Stretched.
Strength work.

Sat.
a.m. 12 miles. Hospital run with Gareth and Dave. Set a good pace and picked it up as we progressed. Felt good. Time 1:19:53. Pace 6:48. 724 FOC. Stretched.
Strength work.

Sun.
a.m. 13 miles. ‘Flat’ road run with Garteh. Little toe a bit battered and painful, but otherwise felt okay for most of it. Time 1:34:47. Pace 7:13. 455 FOC. Stretched.
Strength work.

Weekly Total: – 50 miles + 1 hour turbo. 4100 FOC. 7 hours 7 minutes.

Another reasonable week considering. Handled ankle injury well.

David Jackson: Training w/c 29.10

WC Monday 29/10/12

Not expecting much for the next few days as I only got back from Holidays late Friday night and been feeling sluggish and tired all weekend so just going to take it day by day and just train how I feel each day. I Managed a few short runs while away but nothing much and I’m sure the beer and overindulgence will have cancelled out the good that might have done me…

Monday…
Managed a few easy miles over the weekend in attempt to get myself going for the week ahead. Did 6.80 miles around Rivington trails tonight and tried a few strides to see how the legs might respond, my expectations were right and it felt like towing the QE2 out of Albert docs, slow, sluggish and generally just felt crap, couldn’t wait for the run to end.
Total 6.80 miles av pace 7.02 min/mile in 47.54

Tuesday…
Thought I might be feeling better and more up for a good run today but nope, the body still thinks its on hols, felt tired at work all day even despite drowning myself with coffee. Decided to get on the bike as really didn’t feel like a run so in attempt to motivate myself to train I set the static bike in from of the tv in the conservatory and watched a good movie.
Total 90 mins bike av heart rate 105

Wednesday…
Had some errands to do for work later last night after training and didn’t get in until late so took the morning off work. I wanted to train early so set my alarm for 7 but after a look out the window and saw the rubbish weather thought Id have another hour sleep as I wanted to get a good run in. Surely the legs must be starting to wake up, I was feeling much fresher and lighter than Id been over the last few days. Headed out towards Rivington with the aim of doing a good 10+ miles inc some 1 min efforts down by the resi where the jubilee race finishes. Half a mile into the run I realised I was in for a decent session so diverted towards the arena track, its 3 miles there and back so perfect for a warm up and down. Did 15×300 and felt really good, wasn’t sure how to pace the reps but went off feel and went out fairly hard and just about managed the 15 before collapsing in a heap of sweat, well pleased, just the run home now!!
Total 10 miles inc 15×300 in 50 49 47 50 50 49 49 53 48 51 53 51 49 and last but not least a 46! Then a hardish run home and its all uphill but was still full of running when I got to my front door, at last I feel like an athlete again, well pleased and ready for a big breakfast for sure. Garmin link here http://connect.garmin.com/activity/238833641

Thursday…
Woke feeling really good this morning so did a quick hour on the static bike before heading out to meetings with Dad. Back home for just after 3pm. The rain was clearing the sun had just managed to get through, it looked like were in for a nice evening so down went an espresso form the new coffee machine and on went the mudclaws. Enjoyed a nice, mostly easy run over Winter Hill passing Rivi school, Barn, Pigeon tower, Belmont rd, Trig Point, Mast, Two Lads, Pike, Barn, Rivi school and back and home. Very wet and slippery under foot especially on the climbs up Trig point and the Pike. Didn’t take long till the shoes were full of freezing cold water. I noticed snow had started to gather on the long grass n tussocks near the mast, temps must have been close to zero even though the low sun was blinding as I headed westwards back towards Two Lads. Another good day in the bank and pleased how the week is turning out.
Total…10.22 miles, av pace 8.17min/mile, 1hour 24mins, and 1687ft accent
60 mins bike am
Garmin link http://connect.garmin.com/activity/239170976

Friday…
Busy day at work and calves feeling pretty tight so just did 90 mins on the static bike with 10x 2 min on 2 min off intervals working the heart rate from 100-150 on the efforts.
Total…90 min bike

Saturday..
7am…Ali, Gareth and myself ran from mine down to Horwich to join onto the old 11 mile Hospital Run which is run annually as a friendly club race every Christmas. We ran along Chorley New Rd towards Bolton and for the first 6/7 miles we averaged about 6.15/30 pace, a bit quicker than I was in the mood for but just plodded on expecting to wake up by the time we got to the turn back and started the long steady climb back up Chorley Old Rd and back to Horwich. Well into the climb up Chorley Old rd and as in the Hospital run, the effort and pace quickened, though at first I felt comfortable as I always do on long climbs, it was not long before the lads passed me and I had little more to give. Don’t know why but my heart rate was unusually high and I felt terrible with no strength whatsoever so just plodded on as the lads pulled 100 yds ahead, maybe I’m starting with a bug or something. We met back up as we descended back into Horwich and back to mine. All in all another good 12 miles in the bank, it really felt tough today but just got it done.
Total…12.05 miles, 1 hour 21 mins, av pace .6.45 with 850 accent

Sunday
Wanted an easy day today and no pressure so just went out a bit later am and did 10.5 very easy miles but with plenty climbs over the fells to Belmont and back
Total…10.50 miles, 2 hours, 2550 accent

Apart from a disappointing Saturdays run, its been a good solid first week back after the holidays and pretty pleased generally. Got a slight niggle in my left calf that needs watching.
Week Total…49.5 miles running and 4 hours bike = 11 hours 23 mins exercise total

Martyn Bell: Training

Training – Martyn Bell

Hopefully, the text below will provide you with a little insight into how I approach my training and the principles I have employed.

Back in March 2012 I made a promise to myself to focus on some essential areas – work on my body composition, and get the mix right across frequency, volume and intensity.

In 2009 when I turned 40 my weight was 17 stone and is currently 12 stone (as at October 2012) with a further 8lbs to lose by year end. The biggest single factor that has contributed to improved racing performance is getting rid of the lard – a further 8 lbs will ensure 15-16 secs /per mile faster with no changes to my training !!!

WKO – Performance Management Chart

I am mentored by my father who runs a coaching business for endurance athletes called Mercury Performance Coaching – I am also a coach and we have testing facilities across the UK (see www.mercuryperformancecoaching.com).

I keep a training diary in hardcopy and also comprehensive notes on Garmin connect – the data held on Garmin Connect is then downloaded into WKO software and essentially allows me to quantify my training – I have the means to know how “hard” or “easy” my sessions actually are by awarding “stress points” to each session – this would require sometime to explain but the chart below shows 3 of possibly 50 areas that MPC measures to monitor my training.

The blue line (Chronic Training Load) is my fitness and measures in batches of 6 weeks of training at a time – the trend I have been looking for is a steady and progressive line upwards – the angle of the line is also critical as I can ensure the ramp rate (loading) is sufficient enough to stress the body and get a training effect but without going into a sustained over reaching which can cause injury and high levels fatigue.

There are many times that I need to work hard but also allow my body to recover and this is shown by the yellow bar chart called a “training stress balance” – this shows my fatigue levels and ensures I can put in large dose of training but have the means to recover or taper adequately. The chart shows lots of “spikes” which are the times that I have reduced the training load to become more recovered. RECOVERY IS KING !

I also ensure that my personal circumstances are considered and having a young family and busy job. I train in the mornings and in my lunch breaks which works for me – I also train 30% of my time on my bike (a “cateye” turbo bike in the garage) and I currently do not do any speed work faster than 5k pace but train at an appropriate pace and intensity which has kept me injury free.

I generally structure my training in 6 week blocks and get tested at Mercury Performance Coaching to assess how efficient my aerobic base is – this will set my training zones for the next 6 weeks. My weight will hopefully continue to drop and this is supported by good nutrition and training in the correct heart rate zones ie: the lower zones / lower heart rate to burn a higher dosage of fat calories.

All this effort has contributed to me gaining selection for England in November.

Best of luck in your training

MB

Alastair Murray: Training w/c 22.10.12

Alastair Murray: Training w/c 22.10.12

Mon.
a.m. 6.5 miles. Over Winter Hill and around. Running slow so missed out 2nd climb of 2 lads. Tough morning run. Time 55:35. 1062 FOC.
p.m. Strength work.

Tue.
Day off.

Wed.
a.m. 6 miles. 2 lads, trig point, pigeon tower and pike. A slow morning run. Time 53:41. 1125 FOC.
p.m. 5 miles. On roads around Horwich. 33 mins. 320 FOC. Stretched.
Strength work.

Thu.
a.m. 4 miles. 2 lads and pike. Very easy. Saving it for hills. Time 40:17. Stretched & Iced Achilles which had flared up slightly.
p.m. Hills. 0.5 mile warm up. Feeling a bit tired going into it, and it showed towards the end of the later reps. 3 x chorley old + 1 x claypool. Time 47:24. Ave Pace 6:50. 1000 FOC. Distance 7 miles. 1.5 mile warm down. Stretched.

Fri.
a.m. 4 miles. 2 lads and pike. Felt light headed but fresh. Time 38:17. 900 FOC. Stretched.
p.m. No run – stuck at work until late.

Sat.
a.m. 7 miles. WH, pigeon tower, pike and 2 lads. Feeling tired so a relaxed pace. Time 1:05:57. 1282 FOC. Stretched.

Sun.
p.m. 14 miles. Flat on roads. Not feeling good and tired all day. Time 1:47:26. Ave Pace 7:40. 650 FOC. Stretched.

Additional Comment.

Weekly Total: – 55.5 miles. 6350 FOC. 7 hours 41 minutes.

A reasonable week considering. Was aiming for a solid 60 miles with two sessions, but missed a couple of runs and track. One or two niggles but keeping on top of them.


Gareth Booth: Training w/c 22.10.12

Gareth Booth Training w/c 22.10.12

Monday – 22nd Oct
6 miles – including 1,2,3mins hard reps twice with 3mins between each set. Tough as achilles playing up so tried to hold back

Tue
Lunch 5mile – 35mins
Eve – track session – 5*1k reps – 6mile. Held back to average 5.20 pace. Achilles getting better but need to be careful. Ice and easy running till Sunday now.

Wed
Spinning class – got to class 45mins early and onto the bike. worked harder on own then in the class Total 90mins

Thu
Decided to take day off to allow the achilles to recover. Need to be careful as dont want to risk it getting worse. Its only 1 day and the bigger picture is more important

Fri
Easy 12miles at 7.20 pace

Sat
Super cold so arranged to meet Martyn at 7am. Easy 10miles. Intro ride with Chorley Cycling club while Caz was working 33mile on bike.

Sun
15miles including easy 5, hard 5 sub 6mins pace and easy 5mile

Overall
Good week given the achilles niggle but Maria’s told me its nothing serioous which is a relief. I have let the inflammation get down with icing and now need to stretch it more….Plan to push hard next week and introduce more biking if Achilles is not improving by tue…

Total Running – 44miles. Biking time – 4.5hrs


Training Logs

Over the next few weeks we are going to be trialing a new feature on the club website.

A few club athletes have volunteered to publish a weekly summary of their training. It is hoped that this will be of interest to other club members and give an incite into the hard work and training that are behind the results of these runners.

If you would be interested in publishing your own training log on the club website, please send your submissions to alastair.murray@gmail.com.

The first training logs will appear soon in the Training section of the website : http://www.horwichrmiharriers.co.uk/training/welcome.php

Beginner Session – Sunday Run – 1st April 2012

Horiwch RMI Harriers Beginners Group Sunday Run

1st April  2012 – Lower Rivington 5k

Sunday runs are back to normal non-marathon and I am doing a 5k and a 10k one rolled into one run, and the starter is an easy and flat 5k run from Lower Barn around the trails leading to the Castle and then back again to Lower Barn – the 10k runners will do a couple of km before the 5k, and then after the 5k we’ll head up and weave through the Chinese Gardens, up to the Pike and then back to the Castle car park.

Map My Run route

Rivington 5k run #1 – meet at Lower Barn/Go Ape please for a 9:15 start.

http://www.mapmyrun.com/routes/fullscreen/79367721/

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6195+-2.5641

Rivington 10k run #1 – meet at Castle Car Park for a 9:00 start.

http://www.mapmyrun.com/routes/fullscreen/79372359/

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

OS Map Route

Two routes shown…

The green is 5k starting at Lower Barn, and runs around the reservoir trails, past the castle, and back.

The red is 10k and starts at the Caslte car park, picks up the 5k route and then carries on to head up to the Pike using what is probably the most scenic route through the Chinese Gardens.

Any questions then please feel free to ask, and please if you are going to come along then drop me either a txt (07530 758186) or email  (carl@balshaw.me) so that I know who is coming.

Cheers

Carl

Sunday Run – 25th March 2012

Horiwch RMI Harriers Beginners Group Sunday Run

25th March 2012 – Dimple, Witton Weavers and Jumbles

Sunday’s run is a nice and easy relaxed saunter route around Wayoh, Jumbles, and Turton&Entwistle reservoirs – there are two meet up points, which will be the same ones for next Sunday as well – and the choice of doing 8miles, 10miles or 16miles – pace is going to be very steady and the shorter distances are around the reservoirs, which is both quite scenic and flat trail running. We’ve done a similar route last summer a couple of times, but am adding in a bit of new terrain, though with these reservoirs there is only one way to run around them.

Map My Run route

http://www.mapmyrun.com/routes/edit/76763388/

16 miler meet up is Dimpla at 8am, 8/10 milers meet up at Turton&Entwistle Reservoir for 9am, 10milers will run the whole route around all three reservoirs, 8 milers can shortcut back over the embankment and skip running the 2miles around Turton&Entwistle Reservoir.

OS Map Route

The route starts for the 16miler at Dimple, we park in a small sidestreet off the main road, and then head over towards Belmont Reservoir along Witton Weavers Way, turning off and cutting back on ourselves to Turton Reservoir, around the base of Turton Heights and then down to the car park to pick up any 10 miler runners; the rest of the run is around the three main reservoirs here, this is essentially a flat run, but the reservoirs are on different levels and so there are a couple of climbs, but is otherwise a nice easy and quite scenic route.

Meet up is 8am at Dimple for 16 miler

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6365,-2.4470

Alternative meet up point is 9am at the main car park for Turton&Entwistle Reservoir

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6506,-2.4232

16 miler need trail shoes please, 8/10 milers can use road or trail; everyone should have some kind of light weight waterproofing in case of poor weather, hi viz as a layer should be fine for this run as we are not going up on the fells, and water – 500ml for everyone – jelly babies are also good 🙂

Any questions then please feel free to ask, and please if you are going to come along then drop me either a txt (07530 758186) or email  (carl@balshaw.me) so that I know who is coming.

Cheers

Carl

Sunday Run – 11th December 2011 – 14km Trail

Sunday Run – 11th December 2011

Rivington, Lead Mines and the Pike 14km Trail

Sundays run is going to start from the Lower Barn, the run follows the reservoir around and the back past the war memorial and the old lead mines, and then over Anglezark towards Holdens Stumps before climbing up towards the Pidgeon Tower, and a quick visit to the Pike and then dowqn and along behind the school towards the Barn and back to the cars

Two easy clims – trail shoes may be a good idea, but the route is ok for road shoes – future runs for a sunday are likely to be getting more offroad and so now would be a good time to get trail shoes for anyone who hasn’t got some already.

Meet up is Lower Rivington Barn for a 9am start.

Map My Run…
OS Map

Anyone running then pls drop me a txt so we know who is coming (07530 758186)

Harriers Road Group – Week 13 – 5th December 2011

Week 13 Training Plan

– W/c Mon 5th December 2011

This is the start of a new mesocycle of 6 weeks and we move onto strength work, so more hill work and fewer but longer rep work; Tuesday is the track and will be longer continual running session of 6mins, and thursday will be a straight steady run of around 10k.

Tuesday 6th Dec – Bolton Arena 6:45 for 7pm
– 7pm start – Track Session – 6min efforts

Thursday 1st Dec -Horwich Lesiure Centre 7pm – Steady Run

– 7pm start – steady run over Chorley Old Rd
– or 6:30 at the foxholes for those doing Steve Pearson’s session instead

Saturday – Tempo 5k Park Run or 30mins

Sunday 4th Dec – 14km Trail Run

– Meet up Rivington Lower Barn for 9am start.

Week Date Tuesday Thursday Weekend
13 05-Dec Track – 1600s Steady – Old Road 14km Trail run
14 12-Dec Hills – Factory Hill Fartlek – Old St Pk/Ramsbtm 16km Trail run
15 19-Dec Track – 800s Special – Santa Run 18km Trail run
16 26-Dec Hills – Tanners Threshold – Adlington 20km Trail run
17 02-Jan Track – Pyramid Hills – Church St
18 09-Jan Special – Night Run Hills – Foxholes

Harriers Road Group – Week 12 -28th November 2011

Week 12 Training Plan – W/c Mon 28th November

Week 12, final week of the speed mesocycle and for anyone following the cycles then this is a medium week – again, 5 sessions per week with a couple of days recovery or easy cross training, and for this week the sunday run the the 4th will be the Santa Saunter!    Both sessions this week are more fun sessions marking the end of the six week cycle, and then from next week we start again with the Strength Endurance sessions – or in plain english ‘Hills’.

Tuesday 29th Nov – Horwich Lesisure Centre 6:45 for 7pm – Arcon village for relay
– 7pm start – if we have left then head out towards Arcon village up Chruch St.   Wednesday – Steady 10k or 60mins

Thursday 1st Dec -Horwich Lesiure Centre 7pm – Hill session (tanners)
– 7pm start – if we have left then head towards Ridgeway Arms pub (Blackrod rail station)

Saturday – Tempo 5k Park Run or 30mins

Sunday 4th Dec – Santa Saunter for Fun!

Add in some core strength work (weights) and some flexibility (stretching) else you’ll end up on the injured list

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Harriers Road Group – Week 11 -21st November 2011

Harriers Road Group – Week 11 -21st November 2011

Week 11 Training Plan

Week 11, 5th week of the speed mesocycle and for anyone following the cycles then this is the second hard week – again, 6 sessions per week with just one days recovery and a race day at the end of the week.

Both sessions this week are quite high intensity ones with Tuesday going to be speed endurance work along the embankment near the Millstone, and Thursday is the threshold session for this cycle – we are going to be doing the same route along Chorley New Road, most people have done this before, so this week the aim is to run out a bit further than last time, and make it back on the 40min marker.

Monday – Steady 10k or 60mins

Tuesday – Horwich Lesisure Centre 6:45 for 7pm – Millstone 800s
– 7pm start – if we have left then head out towards the Crown and down towards the Millstone

Wednesday – Steady 10k or 60mins

Thursday -Horwich Lesiure Centre 7pm – Threshold run
– 7pm start – if we have left then head down through Old Station park towards the bottom of Ramsbottom Rd

Saturday – Tempo 5k Park Run or 30mins

Sunday – Rivington Castle Car Park – 9am – 16km Trail Run around Rivington

Please if you follow this, then add in some core strength work (weights) and some flexibility (stretching) else you’ll end up on the injured list

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

The Santa Saunter

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !

Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers!
Entry Form – http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 16km Rivington Reservoirs

Sunday Run – 20th November 2011

Rivington Reservoirs, The Pike, Bolton

Sundays run is 16km starting at the Castle car park, following the trails along upper reservoir, around Anglezarke Reservoir and then climbing up past the Wellington memorial, down to the old lead mines, along the road towards the Pidgeon Tower car park, and then a final climb up towards the Pidgeon Tower, the Pike and a quick last mile down to the end.

Meet up is at Rivington Castle Car Park at 9:30am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map

http://www.mapmyrun.com/routes/view/57056650

OS Map

Route is mostly trail with some muddy parts, trail shoes recommended, we have two Cat3 hills, one short one in the middle and a longer one towards the end 🙂

Anyone running then pls drop Paul a txt so he knows who is coming (07525 731203)

Harriers Road Group – Week 10 -14th November 2011

Harriers Road Group – Week 10 -14th November 2011

Week 10

Week 10, 4th week of the speed mesocycle and for anyone following the cycles then this is the first hard week – so 6 sessions per week with just one days recovery and a race day at the end of the week – next week is also the same, but with 10k race at the end of the week as the climax of the hard fortnight.

After the last track session that left many people feeling the effects of the speed session, then we are going back to a more usual speed session based on 100s and 200s – again we are going to be focusing on outright speed, but over a slightly longer distance.

This weeks sessions will start at 7pm prompt – so 6:45 for a 7pm start please.

Monday – Steady 10k or 60mins

Tuesday – Bolton Arena Track 7pm – 100s 200s

Wednesday – Steady 10k or 60mins

Thursday –Horwich Lesiure Centre 7pm – Hills on Church Street

Saturday – Tempo 5k Park Run or 30mins

Sunday – RACE – Eaveswood

Mesocycle Week 4, so a Hard week with six running/training sessions, and you should have just one rest day.  Note that Hard weeks are implemented by use of Races and reducing rest days rather than increasing session intensity, though this weeks sessions are likely to be hard anyways 🙂

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info –http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form –http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form –http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 15km Winter Hill

Sunday Run – 13th November 2011

Rivington, Winter Hill, Bolton

Sundays run is 15km starting at the Castle car park, running up towards and through Wilderswood and past Two Lads, down towards Smithills and then climbing up towards the mast, past and down on the cobbled road, and then back past the Pigeon ower, a final climb up to the Pike and then all downhill back to the car park

Meet up is at Rivington Castle Car Park, 9:00am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map

http://www.mapmyrun.com/routes/view/57534204

OS Route Map

Route is mostly trail with some muddy parts, trail shoes recommended, we have two Cat3 hills, one right at the start and then one as we climb towards the mast 🙂

If anyone running could pls drop me a txt or reply here so I know who is coming (07530 758186)

Carl Balshaw
road.group@horwichrmiharriers.co.uk
07530 758186

Sunday Run – 15km Rivington Reservoirs

Sunday 6th November 2011

15km run around Rivington Reservoirs, Bolton

Sundays run is 15km flat around the reservoirs in Rivinton – Starting from Castle Car park opposite Rivington and Blackrod High School, up along past the barn and Go Ape, up the lane to Yarrow and then continuing all the way around Anglezark reservoir and back down The Street, to Rivington and returning to the Castle car park via the Castle.

Meet up is at Castle Car Park at 9:30am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map

http://www.mapmyrun.com/routes/fullscreen/56708224/

Os Map

Route is mixed, but mostly trail and with the rain that has been put down tonight then trail shoes are recommended. Terrain is flat and the distance is just over 15km.

Anyone running then pls drop Paul a txt so he knows who is coming (07525 731203)

Harriers Road Group – Week 8 -31st October 2011

Harriers Road Group – Week 8 -31st October 2011

Week 8

Week 8, 2nd week of speed mesocycle and the track session is going to be a little different from what we have done before as the focus is going to be put onto sprinting and maximum velocity work, rather than the usual speedwork aimed at endurance that we have traditionally done, and as this will be quite explosive short distance sprinting, then there’ll be a more vigorous warm up beforehand – which really everyone should be doing all the time anyways 🙂

Tuesday 1stBolton Arena Track Session 7pm – Speed session

Thursday 3rd- Horwich Lesiure Centre 7pm – Haloween Special

Sunday 6th- Horwich Lesiure Centre 9:30am – 14km Trail Run around Rivington

Mesocycle Week 2, so an Easy week, four running sessions, and you should have two rest days; Thursday is a rep session and not continual running, so add in at least one 10k distance style of run in addition to group sessions.

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info – http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form – http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form – http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 12km Rivington

Sunday 30th October 2011

12km run around Rivington, Bolton

Sundays run is 12km fairly flat around Rivington – Starting from Horwich sports centre up to the Pike then down to Pigeon Tower car park to Rivington Reservoir before heading back to the sports centreWith some of us away doing courses and other races this weekend then its just Paul leading, so this will be a single group running at fairly easy and steady pace.

Meet up is at Horwich Leisure Centre at 9:30am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.5982+-2.54295

Route Map

http://www.mapmyrun.com/routes/view/55958610

Os Map

Route is mixed road/dry trail so road or trail shoes are fine, one Cat3 hill on the climb up to the Pike, so an easy start to adding in hill work as part of the sunday runs again 🙂

Anyone running then pls drop Paul a txt or mail to road.group@horwichrmiharriers.co.uk here so he knows who is coming (07525 731203)

Harriers Road Group – Week 7 -24th October 2011

Hi All,

Thanks and well done to everyone who ran in the relay earlier on Sunday, we got some good times in and there was a pretty good turn out with a dozen teams or so entered, mostly Harriers but some other local groups as well; I am waiting to get any details on the actual results, but there are some prizes knocking around that were picke dup from afterwards.

This week is the start of a new 6 week mesocycle with a focus on speed endurance work, this week is recovery week so only the three group sessions listed, and a steady run for the thrusday.  Over the next six weeks there are two track sessions, both with a focus on sprints and not endurance for a change, which means keeping the distances down to a maximum of 100s and 200s only; there are only two hill sessions planned for this mesocycle – Church St and Fleet St

Week 7

Tuesday – Horwich Lesiure Centre 7pm – Speed session at Arcon village

Thursday -Horwich Lesiure Centre 7pm – Steady Run – 6miles/10k

Sunday – Rivington Castle Car Park – 9am – 12km Trail Run around Rivington

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info – http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form – http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form – http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 12km run around Anglezark

Sunday 16th October 2011

12km run around Anglezark

Sundays run is 12km fairly flat around Anglezark – Easy pace group following on from last weeks 10km, this now adds another 2km to the distance, but will be done at a steady pace.

Next week is the training relay and the easy Sunday run will be replaced with the 8km leg of this relay… http://www.horwichrmiharriers.co.uk/training-with-attitude-trail-fell-relay

Starting from one of the upper Anglezark car parks, we run around Anglezark and Upper Rivington, then through the farmers field past Yarrow, down to the bridge and up towards the old Lead Mines, up past the Wellington War Memorial, and along the bridleway back to the car park

Meet up is at Anglezark car park at 9am

Sat Nav: PR6 9HA to Yew Tree Pub on Knowsley Lane, and then follow this road over the embankment, then sharp left, then keeping left onto Moor Rd, and then a sharp right up the big steep hill.

Route Map via Map My Run

OS Route Map

Route is mostly trail and some track, and trail shoes are the best, its likely to be a bit slippery for road shoes over alot of this route, especially with the rain we have been getting. Only two Cat5 hills, which are hardly hills at all when you really think about it, so pretty easy run 🙂

Anyone running then pls drop me a txt so I know who is coming (07530 758186) or email road.group@hotwichrmiharriers.co.uk

Carl.

Beginners 10k Trail Run

9th October 2011
Sunday run 10k around Rivington

Meet up at the Castle car park for 9am for a 10k trail run around lower Rivington – from Castle car park, down to castle, lower barn, Upper Rivington and Yarrow reservoir, then back via Great Barn and Rivington School

Meet Up point – http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map – http://www.mapmyrun.com/routes/view/53452590