Mickleover Running Club : Newsletter

Tracey Griffiths
Club Chair

Summer Running…

Typical – I write a piece about warm weather running….and it rains!! Anyway…I’m sure we have one or two warm days ahead of us so here are a few reminders about running in the heat.

As most people know (because I tell them…), I really do not like running in the heat – which means anything over about 17 degrees!

The recent Great Northern half was a reminder of just how energy sapping running in warm conditions can be.

I kept hydrated (so I thought) but felt dizzy, tired and a little light headed at the end.

I walked more than I ran in the second lap and just about got home in 2hrs 28…one of my slowest ever runs (and a good half hour off my PB earlier in the year).

Hated every minute of it. Fast forward 2 weeks later, I ran another half marathon, only marginally cooler by a couple of degrees and had the completely opposite experience.

I decided to run 10-10.30 pace as that was well within my comfort zone without pushing it.

The drinks stations were well spaced out (every 3km) so I sipped water and poured some over my head.

I ran through the shower sprinklers, never felt tired, never felt dizzy and loved every minute of it.

My friend however who had pushed for a PB (always hard in a race with 60,000 people!) and started at 8min miles, lasted 10k before slowing to 11 min miles.. he was dizzy and tired and before the evening was out had turned a lovely shade of grey before laying down for an hour.

So, if it’s warm then please consider the following:

  • run to the conditions….if you are racing at an event, a PB will wait another day
  • Take on water but do NOT over hydrate
  • Shade – if there is some, find it
  • Sun tan cream – obviously
  • Hat

For more information read on:
RUNNERS WORLD

A – Z of Running

Easy run/recovery run= an easy, steady pace for recovery or enjoyment; improves aerobic conditioning; intensity should permit conversation and be no more than 60-70% maximum heart rate

Energy used to fuel exercise comes from two main sources.

Glycogen (stored carbohydrate), which is found in the muscles, is easily accessed but quickly depleted.

The greater the intensity of your activity, the greater proportion of glycogen you use to fuel it.

Fat is stored away from the muscles and takes longer to access, but once your fat stores are tapped, they are an inexhaustible supply of fuel for moderate-level activity.

Raj
Communications

QUIZ NIGHT - THANK YOU

We held a fundraising quiz night on Tuesday evening, where Clive had set some tough questions for us and we got the opportunity to raise some vital funds for James Stevens’ charity - Guide Dogs.

We are pleased to announce that we can add an impressive £64 to his ever-growing total.

Thank you to all everyone who attended and supported James and got to mingle with other members on the first of many upcoming social events.

LINK TO official charity PAGE

Club Shop

MRC Polo Shirts out now

Mr Stevens has done it again

You can now purchase the rather dapper looking MRC polo shirts.

Available in the Club Shop now for only £15!

CLUB SHOP

Club Shop

coming soon
The MRC Club Shop Ninja (aka James Stevens) is working hard, MRC Sun glasses could be en route soon...
MRC CAMPING AND TRAIL RUNNING WEEKEND

Don’t forget to book your pitch at the camping and trail weekend. You can also just turn up and run on the day too.

More info
Warslow Beer Festival: 7th July

Looks like a few of you have already booked in to the fell race!

You don’t have to run – there’s plenty of things for the family…

Details of the festival are here: Warslow Beer Festival If you want to enter the Fell run, you can do so from here: Click Here

DERBY HALF MARATHON

On Sunday 3rd June MRC will again be well represented at the Derby Half Marathon.

Car sharing is recommended where possible and the obligatory team photo will be taken!

Meeting point is the Clough/Taylor statue from about 8.30am.

(Race starts at 9.15am)

MRC at Markeaton Park Run

There was a good turnout at the Markeaton Park run event on Saturday.  

The weather got progressively warmer during the morning but everyone seemed to enjoy the 5k run and it was lovely to see some mini MRC’ers out cheering on their mummies and daddies…and anyone wearing an MRC top. Great job all! Plenty of cake and pork pies were available at the end.

Look forward to doing it again at the end of Summer.

Fell run TRAINING

James U, in preparation for the Warslow Fell run is going to run

  • 9 mile off road on Tues. 5th June start at 6.30pm (this is fairly hard going so will be great prep)
  • same 9 miler on Tues. 19th June.

He will check the runs for cows before :-)

Starting at the Honeycomb - everyone welcome (whether you are planning on doing the Fell event or not).

Standard club runs will also be on offer.

Alan & Vicki
(XC Capts.)

Races, Results and Events Update
Sinfin Classic

Yet another warm sunny Sunday morning was presented to the 20+ members who gathered in the grounds of Elvaston Castle for this small event that is organised by the Sinfin Running Club.

The first group off were the kids on a 2k route on the grass, and with the Mini MRC team out in force they were rewarded by some nice bling, aka a medal, at the end.

As for the main race, it took us round the grounds before heading out towards the river and along the Derwent and onto the Blue Jay before heading back to the grounds and to the finish.

First over the finishing line was Jamie Astley hitting the sub 40 mark in 39.55 and Steve wasn’t too far behind him in 40.09 – very impressive guys!

Aaron was the 3rd male finisher a couple of minutes ahead of James S and Ross – on his way back post injury.

Then the battle of the day with Paul D and James K finishing within a second of each other.

I was a little further back in 45.28, with Michael R, Mark Essex, Rob H, Jake, Julian and Paul W making up the complete list of men who finished the race.

The Ladies had a tight race between the ever improving Emma and Vicky (on her post marathon return) both leading out Beckie.

Raj was home next, with Nic, Tracey and Tina all finishing the event.

This is a small club event which is very well run – a complete change from the Derby 10k, and congrats to Sinfin for putting on such a good fun event.

It also marked the 2nd race in the club champs, and here are the up to date tables.

Click here

Please note: Number of races completed takes precedence over points, but this will all change as we move onto the 3rd race – the Derby Half in early June.

It looks as thou Steve has competition from Jamie, Ross is pushing Aaron, James K and Paul D are continuing the private battle.

Beckie is holding the top spot, but she has ran 2 races, with Emma, Vicky, Sophie all close by who have all done 1 race.

Alan & Vicki
(XC Capts.)

other races...

Tracey decided to hit Gothenburg for a half, Julian was up in Manchester taking on an up and coming chap called Mo while Elaine was in Liverpool for the Rock n Roll Half, which she ran in 2.12 (did I mention the home of the Champion League Winners – just saying).

Clive, after injury is slowly getting back into the groove with a good steady run at the Burton 10mile.

Dougal Jackson ran the White Peak Half in a new PB time 1.41 – excellent time considering conditions.

Alan & Vicki
(XC Capts.)

CLUB TRI

Some members have even tried that sport called ‘triathlon’ with Jacqui, Steve C and James K having completed them in the last couple of weeks.

Alan & Vicki
(XC Capts.)

Upcoming Running Events

Derby Half Marathon
3rd June 2018
Race 3 in both the Derby Run Series and Club Championships.
To enter Click Here.

Heanor 10 and 5K summer series
8th June 2018

Beacon Hill Solstice Run
22nd June 2018
Event SOLD OUT.

Club Camping Weekend
23-24th June 2018
For more info. please Click Here.

THE HUMBER BRIDGE HALF MARATHON
24th June 2018
To enter Click Here.

JCP Swansea Half Marathon
24th June 2018
To enter Click Here.

Warslow Beer & Vehicle Festival
(& 10K fell race Race)
1st July 2018
To enter Click Here.

Alan & Vicki
(XC Capts.)

Hairy Helmet Relays 15th June

This is all located in Darley Abbey Park, a 2.2(ish) mile blast round the park.

Ross will be bringing along his big tent, there are drinks and food on offer, with entertainment.

And if I read correctly, Paul Dolman and his band are one of the acts.

With all this, why not make it a club social get together – and join in the fun at Darley Abbey – race starts at 7.15 – but lets get together earlier to support our teams and enjoy, hopefully, a good summers evening.

Oh – it might be worth bring kit – just in case some people can’t make it (after all, real life does get in the way: kids, work, family), you never know.

More info & TEAMS

Tracey Griffiths
Club Chair

Race Report
Gothenburgh Half

Steven and I ran the Gothenburg Half last weekend – with over 60,000 entrants it is the largest half marathon in the world.

The start times were in waves, from 1pm through to the last starters at 4pm which meant the queues for the loos weren’t too bad 😊.

Rather depressingly the elite runners who started at 1pm finished just after 2pm…we had another hour to wait before starting!

Having never been to Sweden before I was unsure what to expect (other than good organization!).

The weather was wonderful (a bit too warm for running but perfect for sun bathing on the hotel roof terrace….!) and bought the crowds out – who were very polite and quiet apart from some rowdy Brits!

There were bands and DJ’s every 3k (nothing like a bit of Scandi dance and rock, and the obligatory Roxette and Abba!) and water stations and showers readily available.

After the disaster that was the Great Northern run 2 weeks ago I was not looking forward to running in the heat and decided to take it really steady and just get around.

My pacing was pretty much spot on, well within myself and taking on sips of water and running through the showers meant I never dehydrated or lost energy -it couldn’t have been more different from the previous 2 weeks run.

I loved every second of it. Also, being on the Saturday it meant we had the Sunday and Monday morning to do the tourist bit and celebrate with our non-running friends who came too.

Robert
Club Member

MRC Book Club
This book turned me Vegan (Sort of).

I bought this book along with Born to Run back in 2016 to read on holiday.

Ultramarathon Runner Scott Jurek talks about his benefits of the Vegan diet (including recepies) and also talks through some amazing races he's been in.

Half way through the book I turned to Kathryn and said I want to be Vegan... you could imagine what I got back! But to this day I try and eat Vegan as much as I can, breakfast 80% of the time, 100% of time at work where I can control everything I eat and only fail when I'm either in Tesco Express grabbing somthing quickly or out for an evening meal with friends or family. (P.S. Zizzi's is perfect for Vegans)

Evening meals at home are a mix...

Really interesting book and would recommend to anyone.

Amazon link

If you have a running related book that you love please let us know and we share it with the club.

Robert
#geekscorner

EVENT/ PARK RUN/ SOCIAL PHOTOS UPDATED

Gallery updated for a number of events.

If you have any images you want adding or removing please contact the club by emailing socialmedia@mickleoverrunningclub.co.uk.

I'm currently working on a format which will make the loading the gallery quicker... watch this space.

MRC GALLERY

Robert
#geekscorner

NEW OFFICAL CHARITY ADDED TO FOOTER

Also new page created to explain our offical charity with links added to footer and newsletter, events and news pages on the site.

VIEW official charity PAGE

Robert
#geekscorner

MRC PHOTO OF THE MONTH

Lucinda's photo taken on a club run scopes May's "Photo of the Month".

I see a lot of photo's posted on FB but this one made me stop scrolling.

Well done Lucinda, you win a mention on the newsletter :).

Send in your photos to socialmedia@mickleoverrunningclub.co.uk.

Jacqui Mann
Club Member

On the run

We go on the run with our members and we find out a bit more about them – which we thought would be great to share, this time it is with…

Jacqui Mann
CLUB

When did you start running and when did you join Mickleover Running Club?

Started running Jan 2017. Joined MRC May 2017. I would never have dared to run with a club if Sarah had not persuaded me to give it a try, so big thank you to her.

What’s the best thing about being in a running club?

Lots of different routes, ideas and people to chat to.

When and who do you run with the club?

Anyone who’ll have me – generally around 9:30 pace.

YOU

Tell us your history of running?

No history. I am a swimmer, not a runner! I had to learn to run because I agreed, whilst sitting in a pub with some old friends in summer 2016, to do a standard distance triathlon in summer 2017.

What has been your best running achievement?

Manchester Half Oct 2017. First proper running event. Very proud to have run the whole way without any major dramas and astonished to finish in under 2 hours.

What is your running ambition?

To keep going and see where it takes me.

Why do you run?

Because, now, I can!

Favourite place to run?

Anywhere beautiful, especially by the sea or water.

Tell us about your worst run?

Plenty of them. All involving stitch.

Best running phrase?

“Cos tramps like us, baby we were born to run” (Frankie Goes to Hollywood version) – Try it at the hardest part of treadmill intervals!

Favourite running photo?

Anything airbrushed.

Have you ever lost your running mojo and how did you get it back?

Anything airbrushed.

Best route around Mickleover/Derby?

Not local so no idea where I am when out with MRC, but like the off road runs best.

Who would be on your wish list to run with?

My sister.

Worst/Best advice you’ve ever been given?

Best swim training advice = create a better normal. I guess this would work for running too.

What do you think about when you run?

Everything … but I run much better when chatting and thinking about nothing.

Run to time or distance?

Not fussy. Time, distance or route.

RACE/EVENTS

What was your favourite race and why?

Ladies 200-240 yrs relays at European Masters Swimming Championships, London, May 2016.

We all trained really hard for 6 months.

Got Bronze, Silver and two British records.

It was a privilege to be part of such an awesome experience.

Tell us about your pre-race rituals and food and drink.

No food and very little drink in the hour before the race. Stitch prevention tactics.

If you could choose anywhere in the world to run, where would it be?

Anywhere that’s beautiful and not too hot.

What’s your one race essential?

Horribly bright running tights.

Would you run a marathon without getting a medal?

Marathon???!!!! If I could run that far I would give myself a medal!