Don’t forget to order your Christmas Party & Awards Nights Tickets.
Buffet Meal….Dancing….what more could you want!
Partners are welcome to come along too. Capacity at the venue is 80 so to guarantee your place please book early...
The weather was, well, very much as you’d expect in November. Bit grey, bit damp and a bit meh.But that didn’t stop the runners!
So….here’s to Bev and Paul, Adrian, Ian R, Doug who did the Heanor 10K and the 29 MRC runners took part in the Derby 10mile. I think the late course change to avoid the Elvaston Riviera was a gamble but it seems to have paid off. Lots of PB’s achieved and whilst there were some narrow parts all the feedback I’ve seen suggests it was appreciated and well received. In fact being able to see runners heading the other way a couple of times provided a nice opportunity to wave and give shout outs.
Sarah, Jo and myself looked awesome in our neon bibs cheering people on, marshalling the determined Aldi shoppers away from the oncoming stampede of runners .. or trying to anyway!
Overall everyone did brilliantly and whilst we await the final confirmed results (so you’re going to have to wait until the Christmas Party for the final table…) the club in the Team results did fantastically well.
Men (accumulative time for top 4 finishers counting, Andrew S, Matt B, Wilfried and Ross) finished 7th out of 25
Women (top 3 finishers, Hannah, Emma and Rowan) finished 5th out of 33
You can get yourself signed up for next years 10 mile event already at a slightly (very slightly) discounted price which expires shortly.
17 years ago I lost my dad (October 2002) to cancer age only 57 and he was ill for a couple years before that. So when coming up to the age of 50 years, it plays on mine that my dad only lived a few more years so I wanted to make the most of this year. My moto for life is to live for Today.
Also a few years, one of best friends was diagnosed with Prostate cancer (Vic Venus, who made a full recovery) and it made me think about men around my age and the effects that it can have on life and family.
Then at the turn of this year, the local Doctors requested I go for an MOT, and being a good boy I did. It was during this check up that I found out I was type 2 diabetic which was a shock, but it made think even more about my eating because for those who don’t know that the reason for type 2 is a lack of exercise, smoking, excessive drinking or bad diet; I only falling into one category thankfully!
The idea was to do as many different events has possible and spread them over the 12 months (4 to 5 per month) and to do Running, Swimming and Cycling plus a few quirky events. So the spreadsheet was set-up and I found 56 events, because I believe that there may be some time of illness or small injury might kicked in. Luckily as of today I have completed all 50 planned and still have 6 in the diary which plan to do.
London Marathon – what a great event with crowds and to see Katie and MRC gang cheering along the way. At 20 miles all was going to plan, went through in 3.04 with 6 miles to go, heading for 4.05-4.10 finish. Then between 22.5 and 23 miles, the body packed up and the worst 3 miles of the year taking nearly 40 minutes finishing in 4.25 (was disappointed at the time but realise it’s still great to finish)
May started with two 10K’s breaking 50 minutes for the first time in my life, thanks to Michael Richards encouraging me up the railway line and then going quicker at Sinfin the following week. A weekend in Liverpool at Rock N Roll doing the half with Jaq Mann was a great event (including a great night out at The Cavern Club Spanish Rock Night)
June was relative quiet just a little gala in Sheffield, then Derby Half which started very quick as usual then held together to get my Half PB. I then had a weekend in Bolton with the Rolle family. The school where their kids go had a sponsored 10 mile walk which me and Chris Rolle made in to an event which included a climb up Winter Hill (for anyone who knows that area hell of climb). At the last minute I got place in the team for MRC for Hairy Helmet - always a great night
End of June, 26 events done as per the schedule and feeling good.
August was probably the most crazy month, with a mixture of events. Starting with a trip to London to swim Thames marathon 14K with 2 friends from swimming Jaq and Janet, we were all in different waves. I was first in the water at 7.05am and first in my wave to get in the Thames at Henley 3 hours 46 minutes and 12 seconds later I get out at Marlow only to lose to Jaq by 8 seconds (still bitter). The local 10k PIGS run was the following Wednesday evening. Then nice 30k cross country around Belper in Rugby Rover, thanks to Georgie Bestwick and Nat Goodwin for company that morning was very tough but enjoyable. My final event of August was Brooklyn 10K organised by New York Runners in Prospect Park, one thing when planning was to do event outside UK. After travelling to New York and a full day walking the sites of NY. I worked out we have to get up at 5.45 to catch the underground to Brooklyn, then walk to collect numbers then walk to start for 8.00am start. Not sure how but finished up doing PB 48.12 then eating Bagels and Ice Cream before 9.00.
September had 6 events, starting with Wilne 10K then off to Llandudno to a swimming gala where I did 1500 at the start of day and was very tired for the rest of day. Mid September I went to Etwall to do Derby Tri and after a bad swim finished up with good Bike and Run to get a reasonable time. Another swimming gala in Leicester. Dave Denton Midweek September gave me PB in mile at 6.48 and 5K 22.45 which not beaten in October or November. Finish the month in Derbyshire at Tissington half Marathon getting another PB 1.45.09 this after saying at start I was going steady today whoops.
October is a big swimming month, starting with double header, Etwall Eagles club championship on Saturday with just 3 swims against some of the children I coach - always interesting. Then on the Sunday back to my birth place Burton to do Bridge to Bridge (1500 meter swim in the pool) I did this as an individual in the morning, then as a relay twice in the afternoon, great team events thanks to Janet Jaq Paul Graham Marie and Carolyn. Finishing the month at Sheffield for 3 days doing 4 swims at Ponds Forge, which I was pleased with all 4, especially the 800 free in 12 minutes 8 seconds. On running I got asked by Alan to join a mixed team in Scary Helmet with Jaq Mann and Vicky Shiel. The name of the team was Scooby Doo where are you and 4 of us dressed up as 4 characters. Great team effort and we were 3rd in the fancy dress awards winning BEER.
So Sunday 17th November Derby 10 miles, weather had created rumours it could be off because it runs by the Derwent and through Elvaston Castle which was waterlogged. But thanks to the organisers, they came up with a new route. Feeling very nervous this was one chance to beat my 10 mile of 1.19.40 from nearly 10 years ago. Went out hard and on one of the first turn around. I think I was good 45-60 seconds ahead of the 1.20 pacer so pushed again at 7 miles, I was then a good minute ahead of 1.20. Went past 8 mile marker in to Alvaston Park and felt like very hard work just needed to hang on as a few people went past me. Then 400 meters to go and the little uphill that felt like mountain back to Derby arena. Over the finish line in 1.18.19, over the moon.
So made 50@50 challenge with 6 weeks to spare and still have 6 events in the diary which I am hoping I can still complete.
I want to thank all at Etwall Eagles Swimming club where I have been member since 2014 and made some great friends especially those who helped in training and on event days which make some great memories. Then past 3 years, I have been a member of Mickleover Running Club, again making a new group friends, which I think all who encouraged me at running races and in training especially when I was coming back from injury in 2018 twice. I have a training partner who’s not a member of either above, Georgie Bestwick, who I have trained with on Wednesday mornings for 5 or 6 years on bike or runs (lots of xcountry in winter) and to Shelly Burrows who I did most of my long runs with in training for London this year.
Finally thanks to my wife Katie who 100% supported me during the whole of 2019, including joining me in some of the races and taking many photos.
Hope Dads looking down and has enjoyed watching me do my sport. He was always there when I was younger with my football and swimming.
Editors Note: Many of you will have noticed that there’s a little bit less of Clive than there was at the start of the year! Well done Clive – not only in achieving your goal this year but also reversing your Type 2 Diabetes!!
Craig Hardy, Bobby Chatha, Ken-win To, Tina Humphreys, Hayley Beardsley, Lisa Tunnicliffe, Ruth Samme and Cherie Pridham.
Once again, we are excited to have you on the team and hope you’re looking forward to meeting and running with us as much as we are.
We have exciting new MRC pieces coming very soon to the MRC Club Shop. Keep an eye on the Newsletter/ Club Shop to see when you can order.
A recovery run is a run which is ran within 24hrs of a workout where a workout being a tempo run, intervals, or a race for example.
So why do we need to do them? Well, after a workout, one’s legs can feel heavy – so by going out for a run, can ease the tension/stress that has built up. The exercise will promote blood circulation to the legs providing oxygen, protein and other important components to aid the recovery. Please note – it is not to remove lactic acid, that usually removed naturally by the body within about an hour the workout.
So how far? How long? What pace? Got to be honest – this all depends on you. However, one can use the following guidelines to help you. The pace should be very comfortable and relaxed – ‘chatty pace’ – this is where you can hold a decent conversation with someone comfortably without getting too out of breath. Go without a target if a distance or time – just run and go with the gentle flow, but about 30mins is ideal – this is not fixed, as it will depend on you. As you run, you may feel I can go on – run faster or longer. Don’t – keep to the plan of it being a short recovery run – it is there to aid recovery, it is not there to increase the effort or load on the muscles. If you did run more than 40mins+, you start to load the muscles and thus defeat the whole idea of the recovery run.
Why not go out without the watch! Ok, can see many of you falling over in shock at the thought as it means missing miles from Strava. Data on Strava will not make you a better runner but running sensibly will – and recovery runs are one ways in which to improve. If you must go with the watch – don’t look at it.
These types of runs are more important for those of you who run 4+ times a week (basically, we run on more days than we rest)
So, to summarise:
• Recovery runs are a run that is easy (chatty pace) without a distance or time goal
• Stick to the plan and taking it easy
• Try and not to use/look at the watch
• Run within 24hrs of the workout
I have over the last few months talked about a few issues about training, and its not as easy as it seems. Good running and improvement in performance requires good understanding of training principles. The benefit of long runs, the benefit of workout sessions as well as the need to recover. There is the self-reflection, how does this run feel to me as well as technique and conditioning exercises. If you know how a run feels within yourself then you are on the path leading to better training. Strange in all of this I have not talked about VO2, heart rate, pace or training zones – they come later once people have the basic understanding in place of training.
The final thought about training is you, the runner. These are some of the factors that can influence your running/training: why do you run? What are your goals – faster 10k, a marathon, fast marathon? How important are these goals? How much time can you offer to training? Home life? Work life? All these, and others, will influence your training and thus how you will approach your running.
If you want to know more about training – please do ask me when I am about on A Tuesday – regardless of your goals.
Chloe Archard is heading to the big smoke to start a new job.
Wishing you luck Chloe!!
Severn Bridge parkrun spans two countries (Wales and England), it is run almost entirely on a huge bridge, and it is literally right next to a motorway.
Well done Kathryn and good luck with the parkrun A-Z.
The Club Runs on Tuesday 24th Dec, Thursday 26th Dec and Tuesday 31st Dec are cancelled .
Adhoc runs will be published on Facebook so please keep an eye out for those!!
Also feel free to post any runs you plan on doing over the festive period if you fancy some company!
Ewan; Ross; Alan; Vicky; Paul D; Richard; Beckie; Raj; Dai; Andrew; James U; Andy F; Emma; Sarah B and Hannah.
If you would like to help out with the Club Runs please chat to any of the team to find out what’s involved.
Our wonderful website has all of the club runs and routes listed as well as the Club Champs and very important Club Records.
Keep us informed of your PBs and have your name in lights on the website 😊
Well done Emma and all that ran.
