Swinton Running Club J A N U A R Y 2 0 1 1 V O L U M E 2 , I S S U E 1

T H I S M O N T H

Race Reports

Race Advice

Race Results

I N S I D E

T H I S I S S U E :

Woodbank XC 1

Garstang 10K 4

Chernobyl 10K 5

2011 Northern XC 6

Marrakech Semi Marathon 9

Ladies Captain Intro 11

Marathon Training Runs 12

Manchester Area XC 13

Central Lancs Grand Prix 14

Training Programmes 15

Up and Coming Races 22

Committee Minutes 23

Membership 24

Social Events 26

Race Results 27

Contacts 28

Race Reviews

Woodbank Park Cross Country, Sunday 2nd January 2011 Whoever had the idea of a cross country race on 2

January, they had clearly not planned on enjoying

themselves over the Christmas and New Year pe-

riod as much as I did. As it was, I arrived at Wood-

bank Park feeling very unprepared and slightly

weighed down by all the wine and chocolate I had

consumed over the preceding weeks. On the posi-

tive side, at least the course was free from snow and

ice this year and, even better, it was the event which

marked the first outing of the Swinton Running

Club gazebo (for anyone who has not yet seen the

gazebo it is a wonder to behold - I am fairly certain there are some pictures of it to view on

Facebook). The first task on arriving at Woodbank was therefore to find a suitable spot and

erect the gazebo - a job which turned out to be much easier with multiple helpers than when

my dad and I had attempted to practice on the patio earlier that day. The gazebo up we in-

stalled our kit and more importantly our post race drinks in it and the ladies set off to warm

up.

The ladies team for the race consisted of Lauren, Kate, Emma, Sarah, Sharen (looking very

tanned from her holidays) and me. Cara did come along ready to race but due to a mix up with

numbers she ended up as a supporter instead. The course at Woodbank would be great were it

not for the huge great and horribly steep hill you have to climb at towards the end of the

lap. A lap basically consists of running down steeply at the start, through a series of fields

which are pretty flat, back up the hideous hill (at a walk in my case!) and then round the back

of the running track. As usual it was two laps for the ladies and three for the men (cross coun-

try being the only occasion when I'm happy to see gender equality go out of the window!) It

might not have been icy but the ground was pretty wet - Sarah came flying past me down the

hill on the second lap and then seemed to decide to try a comedy on the spot run through the

grassy sections at the bottom as her trail shoes failed to find any grip - I was very pleased to be

in my spikes at that stage. By the second time up the hill I was seriously flagging but I was

cheered on by the Swinton men and the SRC cheerleading and bell ringing squads and some-

how managed to drag myself to the finish. I've no idea how as it certainly felt faster but in the

end I was only marginally quicker than the year before (when I'd fallen over and spent some

time sat at the bottom of the hill thinking about retiring from the race) - maybe I shouldn't

overdo it so much during the festive period...

The race out the way it was time for the ladies to enjoy some post-run gluhwein and mince

pies and cheer the gents on. The men were out in force with Carl, Mark, Steve Doxey, Darren,

Dan, Rick, Paul Rutherford, Adam and Steve Hart all running. Watching was certainly much

more fun than running and we all very much enjoyed admiring some of the faster boys at the

front (obviously only in terms of their running style) with some light refreshments.

Rebecca. Women Full results available here

Men Full results available here

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W O O D B A N K P A R K C R O S S C O U N T R Y , 2 N D J A N U A R Y 2 0 1 1

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W O O D B A N K P A R K C R O S S C O U N T R Y , 2 N D J A N U A R Y 2 0 1 1

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Race Reviews

Garstang 10K, Sunday 9th January 2011

It was a very nice sunny winters morning as we all assembled at Garstang High School for

my first race of the year. There were 350 runners for this popular undulating 10k course

which takes in the country lanes and roads around Bowgreave and Garstang. Not surpris-

ingly given the location of the race in there were lots of runners from Preston Harriers and

Fylde coast clubs like Wesham and Lytham St Annes but we had 3 ‘Swintoners’ turning

out, Kate Cammish got 2011 off to a flying start with a new PB of 47:44 and finished 151st,

Shirley Duckworth-Oates came in 277th in 55:34, and Glyn Williams was 125th in 45:41.

There was a souvenir Garstang 10K mug for all and refreshments in the school canteen,

which did a marvellous line in flapjacks – it was worth running just for those!

Garstang High School – start of the race and provider of great flapjacks

Glyn

Full results available here

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Race Reviews

Chernobyl 10K, Sunday 23rd January 2011

Every year since the Chernobyl nuclear disaster in Belarus, in April 1986, a charity called

Medicine Chernobyl Ribble Valley has organised races to raise money for those affected

and their families.

http://www.mcrv.co.uk/

This years’ race was as popular as ever despite the cold damp morning as but a little more

chaotic due to a change in the starting point and registration point. The Shawes Arms was

the venue for registration and inside it was basically full of runners queueing for the toilet

pre-race! The race began on a road alongside the river Ribble but it was a residential area

with quite a few cars trying to fight their way through the assembled runners waiting to

start.

We were amongst running royalty as Ron Hill had turned out to support the race, which

once it got going was great. The course has changed this year and is now was mostly on

tracks and paths through parkland or alongside the river Ribble. Also it is not as flat as it as

previously definitely a bit of undulation going on but very enjoyable. Paul Rutherford came

in with an impressive 42:01 to finish 68th, Glyn Williams was 113th in 44:26, Sarah Green

just missed out on the 50 minute mark with 50:13 and 214th place. There were 422 finishers

who all got a much needed pair of wooly gloves and wooly hat at the end.

Plus we all had the claim to fame of having beat Ron Hill – but he is a MV70 !

Glyn

Full results available here

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Race Reviews

2011 Northern Cross Country Championships Herrington Country Park, Sunderland, Saturday 29th January 2011

CROSS COUNTRY – the cure for all known ailments! If only we could bottle it – we’d

be millionaires!

Back in December, at a very snowy Boggart Hole Clough, I met team mate Rebecca who,

quite honestly, looked ghastly. The effects of her Christmas party the night before were

evident in her face which was various shades of green and grey. However, after the race, she

was back to a glowing, healthy, revived lady. Magic? No – the healing powers of cross

country running.

On Wednesday 26th January, I woke up with a dreadful headache. I went to work and by

the end of the day felt better, so I decided to go to the club for training as usual. Big mis-

take! By about mile 6, I felt shocking and the last few miles back to the club were probably

my worst ever. The headache was back and energy levels were non-existent – this didn’t

bode well for the Northern XC, only 3 days away. Over the next 2 days, the headache devel-

oped into a cold and energy did not return. On the Saturday morning, Adam pleaded with

me not to run, but I was not travelling for 2.5 hours to watch. No matter what – I was run-

ning. I am so glad I did as cross country again worked a miracle and by the time I finished

the race, I felt so much better.

Anyway, enough of cross country’s healing powers and back to this event. Sadly, Emma

was injured and could not compete, so the ladies were down to 3 – myself, Sarah and Re-

becca – not enough for a team unfortunately. Darren also had to pull out so the men were

down to 6 – no pressure, but all of them had to finish for the team to count!

Other teams clearly had no problems fielding teams and one of the organisers told us that

the car park had filled up in minutes and they had been expecting 3 coaches, however 10

had turned up. Because of this, an extra field had been opened to serve as an overspill car

park. That is where we ended up parking – or should I say sinking. Yes – we had the em-

barrassing experience of being pulled out of the mud by a tractor, not just once, but after the

races as well.

The race itself was pretty intimidating to be honest. I’ve only ever felt more nervous at the

start of a race once before and that was at the Northern 6 stage relays. Just like at that

event, there were so many skinny, serious looking ‘gazelles’ doing scary warm-ups twice as

quick as my race pace. Anyway, Rebecca, Sarah and I made our way to our starting ‘pen’

which we were sharing with the lovely ladies from Saltwell Harriers, who had to be the only

ladies there who looked even more petrified than us.

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Race Reviews

2011 Northern Cross Country Championships

Herrington Country Park, Sunderland, Saturday 29th January 2011

The gun went off and most of the field shot off at alarming pace. Once the race was under-

way and I started feeling better, I really enjoyed it and I hadn’t expected to at all. Almost

the entire course was incredibly muddy, which meant we probably ran a lot further than

8.2km, due to constantly weaving to try and pick out the driest areas. There was one par-

ticularly challenging hill but nothing dreadful and certainly nowhere near as steep as the one

at Woodbank Park. All in all, I was pleased with my race, especially as I’d felt terrible be-

fore it. Well done to Sarah and Rebecca too, and thanks to Carol for supporting.

One of the great things about cross country, is that the ladies race before the men, so we are

able to watch their race and show our support. When we had donned several layers of

clothing, we found a suitable vantage point, just in time to see the two lead runners whizz-

ing by on their SECOND lap! They were truly phenomenal to watch – how they skim across

the mud, looking like they are barely touching it will always be a mystery to me. We gave

our lads plenty of loud vocal support and they all did a great job; 3 laps of that muddy

course must have been extremely tough! Well done Mark, Rick, Paul R, Adam, Steve H

and Paul S – a great team. Also, at this point, I think it is important to celebrate the fact that

the top 3 men were all Manchester area runners – Tom Lancashire, Steve Vernon and Andi

Jones.

Races done and thanks given to the brilliantly friendly and encouraging marshals, it was

back to the hotel – obviously after being tractor towed for the second time. The 6 of us that

had decided to stay over, enjoyed a good meal, several diet cokes (!) and a lot of laughter.

Swinton RC on tour again – great racing; great socialising; great friends. Can’t wait for

Coniston….!

Lauren

Ladies Results available here

Mens Results available here

Quote of the Weekend

“Is there a lake at Coniston”

Paul Shier - 29th January 2011

Did we mention it was muddy

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2 0 1 1 N O R T H E R N C R O S S C O U N T R Y C H A M P I O N S H I P S – 2 9 T H J A N U A R Y 2 0 1 1

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Race Reviews

22nd Edition of the International Marathon of Marrakech and Semi Marathon

Marrakesh, Morocco, Sunday 30th January 2011

The day before the race was a typical day with pre race preparations, nails painted red, num-

ber pinned to Swinton top, as straight as possible, and a search for a restaurant that serves

pasta.

The morning of the race I was up at 5.30 and down in the hotel restaurant at 6. Greeted by a

room full of keen runners from all over Europe and Africa all calm and carefully choosing

their pre race breakfast. Setting off from the hotel to the start in the rain it was not a typical

day you’d expect to have in Morocco but the atmosphere was great. There were thousands

of runners from many different countries. People were singing and chanting and groups of

running club members were posing for pictures.

The time to start came and we slowly made our way through the gate, the marathon and

semi marathon runners all setting off together. Heading off down the first street trying to

avoid the huge puddles, foot high kerbs and hoards of runners all trying to get a better posi-

tion the rain stopped. The course took the runners through the business district then around

to the menara gardens where it seemed half the field had stopped to relieve themselves.

Everywhere you looked, behind every palm tree there was a runner watering the ground.

Leaving the gardens the route took us near the airport which was my favourite part of the

course and anyone who really knows me knows about my obsession with planes. From just

after the 5k marker there were frequent water stations where bottles were hastily thrust at

you from friendly locals.

The course was clearly marked with blue arrows painted for the full marathon runners to

follow and white arrows for the semi-marathon runners. When the point came where the

runners split there was also marshals clearly shouting which way to go. The route followed

the roads around the medina where roads were closed for the runners except for the occa-

sional moped taking advantage of quiet roads. All along the route the security was promi-

nent and spectators where fantastic, shouting and cheering for everyone. Heading back to-

wards the finish was the worst part of the course where the route took you over a number of

the foot high kerbs around the 20km marker. But once negotiated safely it was a flat easy

road to the end.

At the finish line each runner was presented with a medal, bottle of water and a couple of

oranges. The organisation of the race was pretty good except that the address for the regis-

tration was only on the French version of the website and wasn’t translated into the English

version so we did spend a bit of time wandering aimlessly around Marrakech until we found

the place but once we found it, there were friendly and helpful people booking you in and

handing out the numbers and t-shirts.

I enjoyed the experience of running a real race in a foreign land and think the course is

good for a first time long distance runner as the area is pretty flat with lots of interesting

sights to see. As this was only my second half marathon I achieved a new pb, knocking 9

minutes off my first. I now need to knock off another couple of minutes to get me under my

target time of 2 hours and hope to achieve this on my next.

Sharen.

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2 2 N D E D I T I O N O F T H E I N T E R N A T I O N A L M A R A T H O N O F M A R R A K E C H A N D S E M I M A R A T H O N

P A G E 1 1

As some of you may know, at the recent AGM I was elected

to the committee as Ladies' Captain. I wanted to take this

opportunity to introduce myself to anyone who may have

somehow managed to avoid meeting me and let you know

what I'm planning in my new position of power.

Firstly, and most importantly, I see myself as representing

all the female members of the club whether you never race,

race once a year or turn up at any event with "race" in the

name within a 50 mile radius of home. If there's anything at

all which you think would make the club a better place for

you then please let me know - even if you don't have any

specific ideas I'd be really interested to know what you like/

don't like about the club. Equally, if anyone ever has anything they'd like me to raise with

the rest of the committee I am happy to do so (replacing the towel in the ladies toilets - the

one that looks like it might walk out on its own one day and join us on a run - has already

been suggested!) My contact details are set out below and I'll ask Steve to put them on the

website (doing so myself being well beyond my limited technical skills!) - feel free to get

in touch at any time (but don't expect me to be particularly cheerful/ sober if it's gone mid-

night!)

In terms of racing, I'm really keen to encourage as many as you to come along to races

who want to. As you will all know I am not exactly a speedy racer myself - much more a

mid pack runner. I now there will always be some people for whom the idea of racing

goes against all they love about running and I'm not about to try to drag you along to races

if that would be your idea of torture, but for anyone who thinks they might like to give it a

go I am always more than happy to have as many ladies along as possible to the Central

Lancs Grand Prix and cross country events. We're only a small club and historically we've

had issues even fielding a ladies team at some of the events. The team competition in the

CLGP operates a penalty system if we don't get a full team out so even if you come last it's

still better for the team than not being there at all. The cross country season is almost over

for this year (you have until October for me to start nagging you about next year!) but the

CLGP is about to start and there are lots of shorter races this year beginning with the Cen-

tral Lancs 5km on February 20th - a perfect distance for a first race! With lots of "usual

suspects" for racing in marathon training at the moment I suspect we may be a bit short on

numbers for the shorter races so if it's something you fancy giving a go please come and

have a chat with me.

Finally, as everyone who came along to the wonderful ladies' Christmas do will know, our

superior organisational skills mean that ladies only social events are really great events.

Not that I am suggesting we ditch any co-ed entertainment (we wouldn't want the boys to

get jealous!) but I think a repeat of the Christmas do is a must. Again, if anyone has any

ideas in this respect or indeed fancies organising something then just let me know.

Rebecca

Email: rebecca.mills9@googlemail.com

S W I N T O N R U N N I N G C L U B

Ladies Captain Introduction

S W I N T O N R U N N I N G C L U B

B A C K G R O U N D I N F O R M A T I O N

I ran the London Marathon 2 years ago when Lauren and Tony also did; January was supposed to be

the start of my marathon training but due to me coming down with pneumonia this never happened. I

stupidly decided to run it anyway against the advice of many more experienced runners. The result

being that from 16 miles onwards my ankle, knee and hip had had enough and I walked, jogged and

crawled to the finish. (Lauren and Tony had much better runs).

“Never again,” I said!

So now I have signed up for the Edinburgh Marathon and along with lots of fellow Swinton runners,

the long run training has begun.

A C T O N E : 1 4 M I L E S

I had been building up my distance over November and December so was now ready to take it up to

14 miles. I managed to convince Steve and Paul that this was a good idea and along with Sarah and

Rebecca (who didn’t need convincing) we set of from my house. The route had been tested out by

Lauren on the Saturday so up Hilton Lane we went and then on towards Swinton. Sarah was setting a

challenging pace and Bec was alongside her with Paul, Steve and me a few metres behind. We

reached the 1st stop point at the start of the ladies run to regroup. This didn’t take long and as soon as

various items of clothing were discarded we set off. Sarah and Becs instinctively went in to race

mode it being the ladies race route. 2nd stop - bottom of Lancaster road - my Garmin decided to go

into compass mode and with much bleeping and button pressing I started up Lancaster road but by

this time the others were well ahead of me. I picked the pace up and we regrouped at the end of the

ladies route for the last push for home. We all started to feel it for the last few miles but all made it

back ready for a cuppa and water.

A C T T W O : 1 5 M I L E S

The next Sunday 15 miles was the acquired mileage. The group had dwindled a bit with Rebecca

defecting over to Lauren’s Saturday long run. Steve decided to do a solo run mainly off road around

where Carl and the London marathon runners train. So it was left for Sarah, Paul and me to complete

this one. Again, Lauren and Rebecca had done the route the day before which was the Chinese route

as well as to and from my house. Sarah was at least pacing it a bit slower but still managed to run into

a bus shelter early on. We made it to the start of the Chinese run and completed it. Back at the top of

Agecroft, Paul decided that his glasses weren’t doing him any favours as it was raining stair rods by

this time and they had misted up completely. Totally soaked, we headed back home; Paul told Sarah

and me to go on ahead - not that we had much left. We made it back to Hilton Lane but much to

Sarah’s annoyance we had to run past her car and my house by 50 metres or so until my Garmin

bleeped up the 15 miles completed. Paul wasn’t far behind although he did stop to have a chat to God

regarding the weather conditions.

A C T T H R E E : 1 6 M I L E S

For this 16 miler the group had become just one (me). So I also defected over to Lauren’s Saturday

run along with Rebecca. Lauren had a route worked out which turned out to be a combination of sev-

eral Swinton Club routes mingled together. The first part was the old Swinton half in reverse which

then took us to join up with the Irlams of the Height route. All was going well as we waved to Big

Andy who was out training. The pace was pretty good as I knew it would with Lauren leading. In fact

I was feeling great and was picking the pace up quite a bit until Lauren had a quiet word in my ear J.

That pace started to tell as we joined up onto the women’s run (we really should have had energy gels

at this point) and on we headed to the top of Folly Lane then left towards Worsley . Finally back up

to Walkden and home which we again had to run past to make it to the official 16 miles. Cup of tea

and a bacon butty; job done.

Ads.

P A G E 1 2

Marathon Training Acts One, Two and Three

Adam is running the Edin-

burgh Marathon in aid of the

Prostate Cancer Research

Centre.

Please help Adam raise

money for this worthwhile

charity by clicking on the

link above.

P A G E 1 3

S W I N T O N R U N N I N G C L U B

Race Series

Manchester Area XC Series

The cross country season is almost upon us, it’s time to clean both the mud and the

rust off those spikes.

The series consists of 5 Cross Country races in and around the Greater Manchester area.

Date Race

Saturday, 23rd October 2010 Heaton Park, Manchester

Sunday, 21st November 2010 Sherdley Park, St. Helens

Saturday, 4th December 2010 Boggart Hole Clough, Blackley, Manchester

Sunday, 2nd January 2011 Woodbank Park, Stockport

Saturday, 12th February 2011 Clayton Vale, Manchester

The next race in the last in the series

Clayton Vale

Manchester Saturday 12th February 2011

Ladies 1:50pm

Men 2:30pm

If you can attend the Cross Country race please try and do so.

Please check the website for more details

If you have already received your number, please remember to

bring it with you.

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S W I N T O N R U N N I N G C L U B

Race Series

Central Lancashire Grand Prix Series

Date Race

Sunday, 20th February Central Lancashire 5K

Sunday, 6th March The Trotters 5

Sunday, 3rd April Radcliffe 10km

Wednesday, 11th May Haigh Hall 4

Wednesday, 20th July Horwich 5

Wednesday, 3rd August Chorley 4.4 Trail

Sunday, 14th August NVAC 10km at Bisham

Sunday, 25th September 2nd Swinton 10 Mile Road Race

Sunday, 2nd October Gin Pit 5

This years Central Lancashire Grand Prix races are fast approaching, with new races and

one new club.

The website is http://centrallancsgrandprix.blogspot.com although a new catchier address

and site are coming soon. There will be a results service around the site and each club is

expected to provide race reviews of its own races at least. Other contributions will be

gratefully accepted by Gary Stevens.

The first CLGP race is a new race just for the series, and hosted by the new club Bolton

Harriers. The Central Lancashire 5K is on Sunday, 20th February, based at Leverhulme

USEFUL CLGP LINKS

Central Lancashire Grand Prix Web Site

Swinton Running Club Forums

UK Results ( on-line entries )

SportSoft ( on-line entries )

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S W I N T O N R U N N I N G C L U B

Racing Advice

Simple Steps to Planning a Training Programme When planning a programme everything is relative to the distance of the event and impor-

tance to the individual of the race(s). At the end of the article is a programme I have devised

for a 3.04 hr marathon runner relating the below principles.

Most endurance programmes work on building up the duration and intensity and then taper-

ing. Decreasing training to allow the body to rest and adapt. If an athlete is racing every

week i.e. summer race series or cross country the below model should be used.

http://www.brianmac.co.uk/plan.htm

After a X country race the 1st hard session should be at the earliest on the Wednesday. It

takes approx a mile per day to get a race out of the system. I generally work on 2 miles per

day.

After a marathon I would not recommend racing until 6 weeks later and only attempt 2

marathons per year. One early in the year (April) and one late in the year (October).

A training year can be split into different cycles/blocks

Macro:

This is the biggest block and last the whole year or be six months. I work on two six month

macro cycles

Meso:

Medium term block of training, lasting from 4 weeks to 16 weeks. I work on 6 week meso

cycles. This allows for a rest/easy/active recovery week and test week.

Micro:

Smallest cycle lasting a week

Unit:

A training session

Before planning the it is important to understand the:

Principles of Training

Overload is achieved by the FITT principle

Frequency, how often

Intensity, how hard

Time / duration, how long

Type what you do

General Preparation

Phase

Specific Preparation

Phase

Pre-competition

Phase

Competition

Phase

Intensity Low Low Medium High

Volume High High Medium Low

Recovery Low Low Medium High

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Racing Advice

Simple Steps to Planning a Training Programme PROGRESSION:

As capacities increase we must increase the overload. This is called progressive over-

load

Progressive overload must be inter linked with rest periods for recovery and adapta-

tions to take place. These are changes to the body which make us faster

Vital to monitor to know when & how much to overload. We must regularly evaluate

our training performance so realistic training and performance goals can be set.

MODERATION

Too much progression = over training and burnout

Too little progression = NO adaptations

We need recovery sessions and weeks for adaptations to take place

SPECIFICITY

Specific training elicits specific responses and effects

Training must reflect the demands of the sport

Training should be specific and reflect

1. The individuals:

Physical and genetic capacities, limitations, family/work commitments. How moti-

vated you are, your aims

2. The activities:

physical requirements

muscles joints used

movement patterns

REVERSIBILITY

Use it or loose it

Gains are lost reduced if training stops /reduces

Fast fitness gains = quick loss

Slow gains = slow loss

Relates to progressive overload.

VARIANCE/TEDIUM

Varied training methods maintains interest & motivation

Varied work loads prevents over use injuries

Adaptations:

For changes to take place you need to have regular easy weeks or rest weeks.

These could be:

Hypertrophy of the heart, (bradycardia rest HR below 60bpm). This means more

blood can be pumped out of the heart per beat and per minute

Increased alveoli density (air sacs in the lungs). This means greater diffusion of

oxygen into the blood

Increased efficiency of respiratory muscles

Increased capillary density, more O2 is given to the muscles

Increased mitochondria, where we make aerobic energy ( with O2)

Increased fat mobilisation ( produce energy for long distance races)

Increased enzymes which allow us to break down carbohydrates and fats to make

energy

All these make us run faster for longer

Rest also allows our muscles to repair, stops over training and keeps us fresh

P A G E 1 7

S W I N T O N R U N N I N G C L U B

Four steps to setting up a programme

Step one

Test

Set realistic goals

Plan for peaks and competitions. These can be training races, low importance, impor-

tant races, main event.

Example for London marathon:

Low importance: Radcliffe Trail Race, no tapering, but rest afterwards or an easy week

Any 10 km

Important race: Coniston some tapering before say one week, rest week afterwards

Main event: London marathon large tapering

Remember tapering is essential, less is more. I know it psychological makes no sense, but

physiologically it does

Step two

Determine how to achieve your goals

Type of training

Time available

Equipment needed

Match training to goals

Step three

Identify Training Phases

Develop a macro cycle plan

Develop a meso cycle plan

Develop a micro cycle plan

Write training units/sessions

Manipulate

Intensity, duration, progressive overload to allow for this

Step four

Regularly test

Evaluate

Change goals

Change training plan

Following is a programme/calendar I would use,

Hills and track must be max effort,

Friday run could be a FARTLEX instead.

Racing Advice

Simple Steps to Planning a Training Programme

P A G E 1 8

S W I N T O N R U N N I N G C L U B

Mon Tue Wed Thu Fri Sat Sun

1

Easy 4

Miles 60%

2

Warm up 1

Mile

Fast 7

Miles 80%

3

Off

4

Temp run

10K pace

5 Miles

5

Off

6

Radcliffe

10 Miles

Max effort

strong in

last 4 miles.

7

Easy or off

8

Easy or off

9

Easy or off

10

Off

11

Easy or off

12

Off

13

1.5 Hours

14

Track

15

Easy 5

Miles 60%

16

Warm 1

Mile

Fast 8

Miles 80%

17

Off

18

Temp run

10K pace

5 Miles

19

Off

20

1.5 Hours

21

Hills

22

Easy 5

Miles 60%

23

Warm 1

Mile

Fast 8

Miles 80%

24

Off

25

Temp run

10K pace

5 Miles

26

Off

27

1hr 50mins

30min

warm up

30min

above race

race

Cool down

the rest

28

Track

February 2011

Swap the days around

January and February are building weeks

March and 1st 2 weeks of April are hard weeks

If on max out or hard days, do you best and hang in there, Just like the race.

P A G E 1 9

S W I N T O N R U N N I N G C L U B

Mon Tue Wed Thu Fri Sat Sun

1

Easy 5

Miles 60%

2

Warm up 1

Mile

Fast 8

Miles 80%

3

Off

4

Temp run

10K pace

6 Miles

5

Off

6

2Hrs

30 Warm up

30 above

race pace

Rest steady

7

Hills

8

Easy 6

Miles 60%

9

Warm up 1

Mile

Fast 9 @

80%

10

Off

11

Temp run

10K pace

7 Miles

12

Off

13

2.10 Hrs

30 Warm up

40 above

race pace

Rest steady

14

Track

15

Easy 6

Miles 60%

16

Test

17

Off

18

Temp run

10K pace

7 Miles

19

Off

20

2.20 Hrs

30 Warm up

45 above

race pace

Rest steady

21

Hills

22

Easy 7

Miles 60%

23

Warm up 1

Mile

Fast 10 @

80%

24

Off

25

Temp run

10K pace

7 Miles

26

Off

27

2.30 Hrs

30 Warm up

50 above

race pace

Rest steady

28

Track

29

Easy 7

Miles 60%

30

Warm up 1

Mile

Fast 10 @

80%

31

Off

March 2011

P A G E 2 0

S W I N T O N R U N N I N G C L U B

Mon Tue Wed Thu Fri Sat Sun

1

Temp run

10K pace

8 Miles

2

Off

3

2.30 Hrs

30 Warm up

50 above

race pace

Rest steady

4

Hills

5

Easy 7

Miles 60%

6

Easy 5

Miles

7

Off

8

Off

9

Coniston 14

4 miles

warm up

2 miles cool

down

Race flat

out

10

GET

A

RUB

DOWN

11

Easy

12

Easy

13

Easy

14

Off

15

Easy

16

Off

17

2.30 Hrs

30 Warm up

50 above

race pace

Rest steady

18

Hills

19 20 21 22 23 24

25 26 27 28 29 30

April 2011

This is a sample of the type of plan that Ian can produce for you.

If you are interested in a plan for either London or Edinburgh or any other Marathon

Please speak to Ian Harvey

P A G E 2 1

S W I N T O N R U N N I N G C L U B

Get a run down 7-10 days before

Race pace or faster have been added onto long runs to add specificity.

Remember

Train slow race slow

Quality V Quantity

Have Fun

This programme had a mileage of over 40 miles. It does work.

If you’re training or race times are getting worse, take a rest or decrease the

training load as this could be the start of over training or you could be over train-

ing. Do not sucked into the trap of training harder, I have in the past. Less can be

more.

Over training can take up to a month to get over so one week off makes sense

We need to challenge historical training methods If you want any programmes writing just let me know or what to chat about the arti-

cle catch me on a Wednesday night

Ian Harvey

Racing Advice

Simple Steps to Planning a Training Programme

Up and Coming Races

P A G E 2 2 V O L U M E 2 , I S S U E 1

Heaton Park - Park Run Every Saturday at 9am this 5km run is organised - free!!. All you have to do is let them know you're coming in advance.

It has been suggested that it could become a Swinton regular event on the first Saturday of each month. Web page link

Lucozade Sport have a van at the run every 4 to 5 weeks, giving away lots of freebies and advice.

Race Calendar Web Sites

Look for all those local and not so local races on

these web sites

Swinton RC Forum

Fetch

John Schofield

SoftSport

The wonderful Fetch does it all (running log, routes, race log,

leagues, logs shoe miles, blogs, fetchmail & more!!) its a great

place full of nice running types, a proper online community, its the

place to see and be seen, AND its free!! King Fetch (Ian) is very

good at responding to member requests about new site content and

there are now a total of 13 Swinton Members using the site! Fetch

(in my opinion Fetch has the Class!).

Andrew

S W I N T O N R U N N I N G C L U B

Sunday 1th May

The Bluebell Trail 10 10.3 Mile road and woodland trail race through beautiful bluebell woods in the heart of Yorkshire. Unique river crossing finish

“Not for Shrinking Violets.”

“Can you troop the Trooper”

Sunday 6th March

Haweswater Half Marathon

Sunday 6th March

Trimpell 20 Mile Road Race, Lancaster

Sunday 6th March

The Trotters 5

Secord Grand Prix Event of 2011

Sunday 13th March

Trafford 10K

Sunday 20th March

Ultrafit St Annes 10 Mile

Sunday 20th March

Bradford 10K

Sunday 27th March

9th Great Grizedale Forest Trail Race, Hawkshead

Wednesday 20th March

Vera Hirst 5K, Rochdale

Sunday 6th February

Radcliffe AC 10 Mile Trail Race

Sunday 6th February

Dewsbury 10K Road Race

Saturday 12th February

Clayton Vale XC

Sunday 12th February

Winter Hill Fell Race

Saturday 19th February

National XC Championships, Alton Towers

Sunday 20th February

Central Lancashire 5K, Bolton

First Grand Prix Event of 2011

Sunday 27th February

22nd Great North West Half Marathon, Blackpool

Sunday 27th February

16th Village Bakery Half Marathon, Wrexham

Committee Meetings

P A G E 2 3 V O L U M E 2 , I S S U E 1

Regular meetings are now being held on the second Wednesday of every month at the club after pack runs. Notes

from the December meeting below. The minutes for January will be approved at the February meeting and appear in

that months Newsletter.

Remember any member may sit in the meeting.

Swinton Running Club

Affiliated to UK Athletics and England Athletics

I confirm that I am eligible to compete under UK Athletics Rules.

I *accept/*do not accept that my personal data will held on a computer by the club.

I *agree/*do not agree to the disclosure of my personal data in a list of members provided to UK Athletics and England Athletics

(*Delete as applicable)

Please hand this form, together with the fee (Cheques payable to “Swinton Running Club”),

to our Membership Secretary, Barbara Bayliss, or any committee member.

Headquarters:

Swinton Moorside Cricket Club, Deansway, Swinton, M27 0WH.

Membership Secretary

Barbara Bayliss

Do you intend to enter races in the next 12 months?

If yes please include an additional £5.00 for England Athletics registration

Address

Post Code

Gender

Name

Tel. No. Home

Mobile No.

Email Address

Place of Birth

Date of Birth / /

Nationality

Previous Club (If Any)

Current Club (2nd Claim)

Date of Joining / /

Non-Disability Visually Impaired Learning Difficulties Cerebral Palsy Ambulatory Wheelchair Other

Disability please tick relevant box

Signature................................................................................ Date............................... Fee Included £10.00 £15.00

Yes No

Membership

P A G E 2 5 V O L U M E 2 , I S S U E 1

S W I N T O N R U N N I N G C L U B

Valentines Disco, Saturday12th February 2011

Membership for the Swinton Running Club is currently £10 and an a additional £5 for your England

Athletics registration fee if you wish to enter races.

Benefits for registered members Membership of England Athletics brings a wide variety of benefits for members ranging from reduced

entry fees for road races, to discounts on products such as a £5 Sweatshop voucher and a further 10%

discount of subsequent purchases, representative opportunities and much more. Importantly it enables

you to opt to receive fortnightly bulletins on what is happening in the sport including essential informa-

tion for athletes to know.

Just entering 3 races will repay your registration fee.

If you do not register for EA membership you must enter races as a unattached runner.

Simply fill out the form and bring it with you on a Monday or Wednesday evening.

On Saturday, 12h of February, we will be hosting the Swinton Running Club’s Valentine Disco.

It will be a four course meal, with a vegetarian option

The tickets are £20 and it will be 7.00 for 7.30

Please see Ian Thomas or Mary at the club for tickets

Social Events

P A G E 2 6 V O L U M E 2 , I S S U E 1

S W I N T O N R U N N I N G C L U B

Pie Night - Last Wednesday of the Month

Special Discount Rate for Swinton Running Club Members

The usual price per session is £35, SRC members, on production of a current English Athletics

card, will only pay £25.

This offer is available at both the Leigh Road and Prestwich clinics. Anyone who wants to access

the service but does not yet have their card can contact Barbara who will contact the clinic on

their behalf.

Please check there website for more details

Last Wednesday of every month.

Pie Night!

Next one February 23rd

Special Offer’s to Members

Special Discount Rate for Swinton Running Club Members

To match the offer made by both Prestwich and Leigh Road Physiotherapy Clinics, our very own

Shirley Duckworth-Oates has lowered her rates.

Shirley Duckworth-Oates MBCA, MSTAT, MATI Bsc Hons(Healthcare);Bsc Hons (Chiro); Msc.(Psych) Doctor of Chiropractic and Teacher of the Alexander Technique

Telephone 0161 773 3395

Treatment rate for Swinton Running Club members: £25 (normally £35)

Race Results Corner

P A G E 2 7 V O L U M E 2 , I S S U E 1

S W I N T O N R U N N I N G C L U B

Full race results can now be found on both the Swinton Running Club Website and the forum

If you have ran a race and cannot find the details on either site please let me know.

Secretary

Steve Doxey

Treasurer

Ian Thomas

Membership Secretary

Barbara Bayliss

Social Secretary

Jonathan Mellor

Club Captain

Steve Doxey

Ladies Captain

Rebecca Mills

Web Site & Forums

Steve Hart

Swinton Running Club is proud of its friendliness and welcomes newcomers to come down and meet us for a run, to see if we meet your expectations.

We meet at 7:30pm on Mondays and Wednesday at Swinton Moorside Cricket Club.

The club can provide you with the opportunity to train and compete at whatever level you choose. We are affiliated with England Athletics for Road, Fell and Cross Country

running. We have members from fun runners up to International level - all enjoying taking part in a sport that provides the chance for everyone to find the event that suits

them best. We regularly compete in local races at all age and ability lev-

els. Some members just come down to the club to run and don't want to enter races, but prefer to train with like minded people and enjoy the social side of being with a club.

Website

Forums

If you have any race reports, photos, announcements or any news that would be of interest to the others members

please let just know.

Sarah

We have said it before and will say it again:

We hope that you enjoy this occasional newsletter. If you are sick of it clogging up your in box, let me know and I will take

you off the circulation list.

Steve

S W I N T O N R U N N I N G C L U B