Sweethaven Computers

5 Ways Wearable Tech Can Enhance Your Workout


Run Reigate is delighted that Sweethaven have joined us as a new partner this year.  Check out their blog on wearable tech – including your chance to win a FREE Pulsense wristband.

Sweethaven Computers (1)

Technology is fast becoming an integral part of people’s fitness plans. Wearable fitness tech is constantly advancing to improve the quality of our training and results, enabling us to better create and meet both short-term and long-term fitness goals.

With so many features now available via wearable tech, which are the most useful for enhancing your workout? The technology team at Sweethaven has a few top tips…

Track Your Heart Rate

Of course your heart rate is going to go up during exercise! What many people don’t know is that heart rate can also be used to monitor dehydration; the symptoms of which are often overlooked by athletes during exercise. The wireless sensor tracking of heart rate can therefore be used to help you track when you need to be taking that extra sip of water.

Sleep Tracking

Tough workouts require solid sleep for muscle recovery! Use your wearable tech to track the number of hours and quality of sleep you’re getting to help make sure you’re giving your body the best opportunity for regeneration.

Target Tracker

All athletes know that progress is about goals. Use your wearable tech to set your targets and then track your progress towards achievement for positive reinforcement. Determine your daily goal and then see what your average result against it is. You can adjust your daily targets accordingly, just be sure that your goal positively impacts your fitness level – and that, over time, you see progress.

For the more competitive ones amongst us, buddy up with a training partner with similar goals to track who reaches their goal the quickest!

Calorie Counting

Because what’s more motivational than visibly eating away at the calories gained from that last pack of biscuits!

Discover all the Apps

With a whole world of apps now available, there will be a host of apps capable of accompanying and complimenting your wearable tech tracking. Apps for monitoring food intake, for example, can be a particularly beneficial when used alongside your fitness tracking to ensure you’re fuelling your body correctly. There are also apps out there that allow you to connect with online communities of fellow fitness enthusiasts for even more support and encouragement.

Sweethaven is proud to be supporting the Run Reigate half marathon this September. To celebrate this important calendar date, we’ll be giving away one FREE Pulsense wristband to one lucky runner. To be in with a chance of winning, enter your details via our website: http://www.sweethaven.co.uk/run-reigate

Sweethaven Computers

DKH_2016

Dame Kelly Holmes at Run Reigate


Last week’s blog was all about inspiration.  As our thoughts turn to the Olympics,  there are few more inspirational runners than Dame Kelly Holmes…

Dame Kelly Holmes is a legend in many ways.  Winner of gold in the 800m and 1500m distances at the 2004 Athens Olympics and she is still the holder of the 600m, 800m and 1,000m British records.  She has been an inspiration for thousands of young people to take up middle distance running.  Dame Kelly also spent 6 years as the President of the English Commonwealth Games.  She is a great supporter of charitable work and has set up her own, the Dame Kelly Holmes Trust – more about this later.

Helping to Make Run Reigate Even More Special

It will be amazing to have Dame Kelly with us on the big day and we’ll be keeping her really busy!  Ranging from starting our races, awarding prizes to the winners and handing medals out to some of the kids in their events.  If at any point you see her jogging between roles, please do not take this as an opportunity to race her.  It will be embarrassing for everyone concerned, especially when she beats you…

Dame Kelly Holmes

Your Chance to Meet Dame Kelly Holmes

Yes, you can have the chance to meet her in person!  Dame Kelly Holmes will be hosting an exclusive Race Reception with 30 winners.  The raffle is open to all registered runners, you just have to buy a £3 ticket to be entered into the draw.

The “VIP Race Reception”:

  • Only open to the 30 winners of the raffle
  • You will hear exclusive background and tips from this Olympic legend
  • Be hosted in a VIP tented marquee
  • Ask questions and get photos with a national running hero
  • Get your Run Reigate exclusive finishers t-shirt signed
  • Drinks and light refreshments also provided

Tickets are £3 each or 4 for £10

To sign up for the raffle you must be registered for this year’s event, then enter at https://register.canbook.me/e/shop/10199.   If you haven’t signed up yet, you can buy tickets when you book your place online.  Entries close 11.59pm on Sunday 4th September and winners will be notified within 24 hours.  You can enter as many times as you like (no one will judge you for stalking).

Kelly’s Heroes

All proceeds, and we’re hoping to raise a great deal of raffle prize money, will be given directly to Dame Kelly’s charities, for whom she is hoping to raise a staggering £250,000 this year.  These are all organisations that are close to her heart which she calls Kelly’s heroes because of the time and care they give to people in need.  For more information about each of the charities, including her own Trust, which supports disadvantaged young people, please click on the links below:

The Dame Kelly Holmes Trust

Mind UK

Myeloma

Hospice in the Weald

Pickering Cancer Care Charity

Run Reigate are delighted to be able to support all of these community charities and would greatly appreciate it if you could dig deep in your pockets to support them too.  However if you’re not one of the lucky winners, don’t worry, you’ll have plenty of opportunity to see her around and about at the event.

We’re more excited than ever about the big day now and we hope you are too!  If you haven’t entered either the 10K or half-marathon don’t worry, there’s still time to sign-up and join in the fun.  2016 is going to be Run Reigate’s best event yet!

 

Jennie Platt Blog

On the home straight (through Reigate)…


It’s late July and it seems summer has finally joined us (cue random torrential downpour while the sun is still shining). I’m actually a bit gutted…I much prefer running in the colder winter weather, so it’s going to be hard work for the next couple of months to keep active. I know from my day job (at Women in Sport) that this actually bucks the trend as research shows that there is a drop off of female runners in the autumn and winter months – I always try to be different.

So as I said we are now 7 months into the year, this year isn’t an ordinary one for me, this year I get married. It’s a very exciting and busy time…wedmin is my life. When I got engaged (September 2015) and once the date had been set (December 2016) I decided to add to the chaos and set myself a challenge. Upon awkwardly purchasing my first bridal magazine, I realised that in addition to endless advice on overpriced cakes, photo booths and colour schemes, most offered a plan of how to get fit and healthy for your wedding. Some of the plans looked complex and crazy and really did reflect an uphill run at Greenwich Park! So I thought that rather than panicking 3 months out that my dress might not fit, I would commit to some sort of activity across the year – a slow and steady way to tone up and most importantly feel good for the big day. So…I invented the Wedding 10k Series…it has a nice ring to it don’t you think? In essence I committed myself, oh yes and my future husband, to run one 10k a month for 12 months in the lead up to our wedding. So a total of 12 10ks, 120k total.

I do love a challenge. I have completed so many over the past 10 years – Yorkshire 3 peaks, Run to the Beat Half Marathon, Thames Bridges Bike ride to name a few, but these have all been one off events, this would be different.

Oh and before I explain our journey so far it’s imperative to mention that I wouldn’t class myself as a ‘runner’. I’m a Netballer by trade, team sport enthusiast. Yes, I have dabbled in running, probably more that I care to admit, but I am not particularly fast or elegant (in fact definitely not the latter). My mind-set has shifted slightly, but I’m pretty sure when December rolls around I will still refer to myself as a Netballer.

So why 10k? 5k is easy right? Well, not quite, but for me it’s not too unpleasant, it’s kind of over just as you get into it and it’s less of an event. So 10k seemed a bit more of a challenge, not anything like a half (never doing one of those again by the way) but just the right mix of pushing yourself and getting knackered! Interestingly, for two very competitive people, it’s not been about the times for us – we have improved our PBs massively, but we are pleased to just get round some of the courses.

So in December last year I officially entered the world of running – trawling websites to sign up to local runs. We have always had two events booked in advance and found it relatively easy to find runs nearby. The Wedding 10k Series started in Windsor, around Dorney Lake. It wasn’t quite how I pictured our first event to go – picture the scene, two weary runners set off having just returned from a 3-week trip in Asia, it was a struggle and 8k was not our friend, but we managed it and were pretty chuffed at the end. Since then we have done Richmond, Maidstone, Battersea Park, Windsor Trails, Greenwich Park and Clapham Common. We are officially half way – for August we are running at the Olympic Park and September we are taking part in Run Reigate!

Jennie - Winter

September was a tricky one, but when we stumbled across Run Reigate we booked it straight away. We live in South West London and have probably exhausted all of the key ones in our area so are pleased to be going a bit further afield. The website was great and although slightly more expensive than other runs we have done, I like the vibe and it seems worth it. The process to book was probably one of the easiest we have gone – as let me tell you some are hard work as you have to book separately for each individual.

I already like the feel of Run Reigate – I have been following them on Twitter and saw last week that they have made some improvements from their inaugural event last year, I like that approach. All of the feedback from last year seems really positive too and this morning it was announced that Olympic legend Dame Kelly Holmes is starting the race. I have to say I am impressed…fingers crossed she will present us with our 9th medal (hint, hint)!

As I mentioned before I work for Women in Sport, we are the UK’s leading charity aiming to transform sport for the benefit of every woman and girl. Wo do lots of research and lobbying for more women and girls to be involved in sport, whether it be playing, working or watching. As a result, it means I look at running events differently – I look from a personal perspective as an active woman, but I also look with a deep understanding of women’s perceptions and values that drive their decisions to start and continue running. Run Reigate has done well on both fronts, the communications denote a friendly run with a community atmosphere, while still offering a good challenge. The website is also great too, showing ‘real women’ and not just sporting runners in lycra taking part!

We have been roping in friends to run with us throughout the journey and hope to have a few with us as Reigate. So if you are taking part in Run Reigate, look out for us and give us a cheer, we will definitely need the encouragement!  

@jennielplatt

Run Reigate would like to wish Jennie and her husband-to-be, good luck in their Wedding 10K series and all the best for the big day!

St Catherine's Hospice Runner

St. Catherine’s Hospice – Charity Partner


Many people think a hospice is a place where people spend their final moments, but at St Catherine’s Hospice the focus is on helping people make the most of the time they have left.

The local hospice encourages patients to live well and recognises that people are more than their illness; it’s not their diagnosis, but their individual wishes and needs that matter most to the people at St Catherine’s.

Committed to providing the local community with the best possible end of life care, the local hospice has been providing free, expert care to people across Sussex and Surrey for the last 30 years. Last year, more than 2,000 patients were cared for at the hospice and in the comfort of their own homes, including 175 patients from Reigate*.

As well as tailored practical care, St Catherine’s also offers people: emotional support, welfare advice, spiritual care, occupational therapy, physiotherapy, complementary therapies and creative activities such as music and art. The hospice recognises that, at such a challenging time, emotional support is just as important as the physical care they provide, and are also there to offer support and advice to families, friends and carers.

Although their services are free, each day it costs St Catherine’s more than £17,000 to provide their care. Receiving less than a third of their running costs from the NHS, for the rest, the hospice relies on the generosity and support of the local community. By supporting Run Reigate, you’re helping ensure St Catherine’s can be there for people in future, when and where they are needed most – there can be no better motivation to run.

If you would like to find out more about how you can help support St Catherine’s, please visit:

www.stch.org.uk or call 01293 447361.

*Town figures from 2014/2015

One of our runners…

Joelle is just one runner taking part in Run Reigate and raising money for St Catherine’s Hospice.  Joelle was kind enough to give her thoughts about running for St Catherine’s this year.

“I ran last year and although it was tough I really enjoyed the atmosphere and the satisfaction of running my first half marathon. I knew a couple of my friends, (Kate and Romy) were keen and so once I saw we could run for St Catherine’s, the decision was made.  We all agreed it was a great reason to sign up!

I work at Reigate Manor and St Catherine’s is our chosen charity because it does wonderful things for people in our local community, we’ve also got our General and Assistant Managers to sign up to take part.

We each have a target of £250 but would ideally like to raise more.  We will have a JustGiving page which we will put all over Facebook and Twitter and just generally pester our friends and families to give as generously as they can!

Training is the hardest part, between us we have six children aged two to six and are juggling work and various other commitments.  We have to try and run in the evenings and weekends but we all have different schedules so we just get out for a run whenever we can.

It’s much more fun running together!

Running 13.1 miles and raising money for such a worthy charity gives you the biggest sense of achievement.  If you’re thinking about doing it in future years, just do it!”

 

If you would like to raise money for St. Catherine’s Hospice whilst running this year’s Run Reigate, please get in touch.

Kids

Inspiring Kids to Become Regular Runners


It takes time, effort, inspiration and love – along with a healthy dose of patience and humour to look after our children these days.  With so many more distractions to keep them indoors, what does it take to get them active (….that doesn’t involve hunting Pokemon down in the streets of Reigate)?  Karen Hanmore is our wildly energetic and ever-enthusiastic Run Reigate Kids Race Manager.  We want to share some of her journey during the last few months.

Since our first year there has been great demand for us to introduce a kids race and I can see why.  In our family it’s not going to be long till my 9 year old daughter can take me in a sprint race … I’m going to have to up my game or ask for a head start.

It took nearly 3 months to pin down exactly what kind of kids race Run Reigate would be.  Not just any old kids run, but rather something very different – something which would embody them being active and spur them on to regular running, whilst having lots of fun.  We thought about the event we’re best known for, the half-marathon, and from there the seeds were planted and the idea of a kids cumulative version grew.  So 12 miles needed to be completed bit by bit, week in week out between Easter and September, with the grand finale 1.1 miles on race day.

Putting this particular race together has been a big job for the team as a whole, but in particular for Karen.  We were fortunate that camera and printer giant Canon (headquartered in Reigate) shared our vision and got involved from the onset to sponsor the event.   This has helped us resource it and to give the whipper snappers all the good stuff the grown-ups receive.

The next big job was to try to get all the local schools involved and, with 58 of them across Reigate & Banstead, that was always no mean feat.  They’ve all been wonderful and keen to engage with us – to date Karen (sometimes with Dave our Race Director) has presented at 25 assemblies throughout the borough, battling through armies of excited youngsters and ensuring that each and every child knew they were warmly encouraged to take part.   The Run Reigate team appreciates just how many schools have embraced the challenge, facilitating running sessions during term time and all the support for the idea we have received.  As we write this, there are now children registered from over 150 schools, some as far away as London and Brighton.

Kids Race

Run Reigate at Dunnottar School

Some schools, such as Lime Tree in Merstham, have gone above and beyond, sponsoring 16 of their children to take part and having a sign up rate of over 50% of the whole school!   As Karen’s own children attend the school, she was inspired to start a running club there to encourage the pupils to see how much fun running can be.  Every morning they meet, warm up and enjoy a variety of games including tag, relays, pyramids as well as timed laps so they can see their progression.  It’s not competitive so that everyone feels they have a place.

Back to the event.  The kids race will have it’s own start gantry in the park with a 1.1 mile route that joins up onto the tree-lined adults infrastructure, concluding at the finish in front of Priory School and thousands of spectators including all the adults fresh in from the Half Marathon and 10k.  Here in a closed, controlled area, they will be awarded their full half-marathon medal – same as the adults, along with their high quality technical t-shirt, banana, water and kids goody bag. Parents – no nabbing those medals for yourselves now!

One of the most inspiring outcomes for us have been the amazing kids we’ve met along the way, many of whom Karen now regularly bumps into around town.  One little girl even joined her this week whilst she was running laps of Priory lake to keep her company!

We’re delighted that so many families and schools have been keen to take part this year.  Places have gone really quickly and it looks as though we will sell out prior to the event which is very exciting.  If you haven’t booked your kids place already, you might want to soon.  We hope all the kids have a fantastic summer holiday and please keep them running just for fun.

Don’t forget you can track the miles your kids run on our website – any questions, just drop us a line through the contact page.

The reaction to our first kids cumulative half marathon been inspiring, as has the reaction of schools, teachers, parents, sponsors and kids.  In this wonderful Olympic year, sporting inspiration shouldn’t be hard to come by, but maybe some of it will be closer to home than you think.

 

Dave Kelly & Daren Elliott

DAREN ELLIOTT – RUNNING COACH & BRIGHTON MARATHON PACER


Run Reigate is well and truly up and running!

Well I have spent the morning with David Kelly the Race Director of the Reigate Half Marathon, 10K and New Kids Race.

With 8am on a Wednesday morning in July planned for our meeting in Reigate’s Priory Park I jog over to our meeting place and shake the hand of the person I have arranged to meet, smiles all round.

About me, well nothing out of the ordinary really. I have been a runner for many years, I have coached athletics and running with my local Athletics club, tried my hand at pace making over half Marathon and Marathon distance and am an Ambassador with the Brighton based Run Brighton Group.

So the meeting was about the purposed route change or tweak of the hilly section in the last couple of miles of the Reigate Half Marathon, the hilly section in question had received a bit of negative feedback and when brought to David’s attention to his credit he set out to do something about this.

How is it that you can run with a person you have just met and you can feel totally at ease, the conversation flows and the miles slip by, yet stand in a lift or on a train and there is complete silence.

Well, David introduced me to the Reigate 10k course which has a cracking first fast section and ample room to stretch your legs if you’re looking for a fast time, then we had reached the tweaked and improved section of the Reigate Half, yes it’s still a hill but nowhere near the incline from last September. In fact it was a very nice and shady climb not too heavy on the legs or lungs at all.

Within no time at all we were at the top of the now “not so hilly section” and were turning the corner to the side entrance of the Majestic Priory Park, this is where it all happens, this is when you know you have almost completed a half marathon because on the day you will be greeted by hundreds of cheering people all urging you on the last few balloon and ticker tape filled yards to the finish line.

Well we talked and ran, David told me about a fantastic new children’s race which is also taking place and will help to get kids fit and have fun…………Yes I had a very pleasant morning starting out running with a stranger and finishing with a friend.

Daren Elliott, Husband, Father, Runner…………in that order!

Half Marathon Route

Run Reigate’s Half Marathon & 10K Routes


The Run Reigate team are delighted to confirm some small improvements and adjustments to the half marathon and 10K routes this year.  Only the latter part of the 2016 route is changing, mainly due to the extensive feedback we received last year from our runners and to a request we received from Surrey County Council in the wake of a planned rebuild of Flanchford Bridge this summer.  You may be wondering why we’re only releasing this now, however it takes a great deal of time to plan, agree and implement route changes with all the various parties and stakeholders involved.  That said, we hope you’ll be really pleased with the changes we’ve made and that this year’s races will be even better than ever!

Both races will again be held on fully closed roads all the way, incorporating beautiful country lanes and rural countryside, with fantastic and ever-enthusiastic community support all along the route.

Half Marathon

Both the half marathon and 10K races will once again start in a blaze of glory in front of the Priory School in Priory Park.  After leaving Priory Park through the Bell Street car park, runners will turn right onto Bell Street proceeding up Cockshot Hill and down the lovely fast incline into Woodhatch*.  At this point, the races part company with the half marathon turning left onto Lonesome Lane – a long, flat and very scenic route meandering wistfully to the south and eventually joining Meath Green Lane towards Horley.

In Horley, the route turns right onto Grove Road where you’ll hear the wonderful residents before seeing them, and leading into Hurst Road before proceeding right along Lee Street and Mill Lane towards the Black Horse Pub, a well-known local watering hole.   We then turn left onto Reigate Road heading south towards Gatwick before making a u-turn and turning back up to head north back up towards Reigate. Runners will again follow the unusually quiet and very scenic A217 all the way back into Reigate (about 4 miles) until they reach the Beehive Pub, where as we did last year, you turn left onto the residential and friendly Sandcross Lane.

It is at this point that the route deviates from 2015.  This year, runners will continue further up Sandcross Lane past Reigate Garden Centre before turning sharp left into the very pretty Whitehall Lane.  This new part of the route is very rural and on a nice gradual downward incline, before a right turn onto Slipshatch Road.  Rather than going up towards Flanchford Road (and  Littleton Manor Equestrian Centre) as we did last year, we turn right onto Clayhill Lane and then right onto a small loop comprising New North Road, Sandcross Lane and Park Lane East, before right onto Park Lane again towards the finish.  As is inescapable for Reigate, this last mile involves a short sharp incline – (aka a HILL…) however it’s fully surfaced and generally regarded by many runners as being much kinder than last year’s Bosh Hill.  We’re not going to lie – it’s there, some will find it hard but it is short and sharp and you’ll be over it before you know it.   What goes us MUST come down and runners are rewarded with a nice recovery decline before turning right and back into majestic Priory Park.   Follow the flags and the thousands of cheering people along the tree lined path to finish in front of the of the stage and the Priory where you started just a short time ago!

Run Reigate Half Marathon Route 2016

10K*

In Woodhatch, 10K runners will continue heading south along Dovers Green Road before making a u-turn shortly after Hartswood Sports Ground which will then re-join the main course in a northerly direction to create the required distance.  

Further information about the routes and the topography will be published on www.runreigate.com however if you have any questions, please feel free to get in touch with the team.  We will be delighted to answer any questions you may have.

Run Reigate 10k Route 2016

                      

Running to great beats!

Running – The Beat Goes On…


You’re running laps round Priory Park lake as part of your interval training.   The last couple of sprints have worn you out and your legs have no more to give.  But wait, the intro to Queen’s ‘Don’t Stop Me Now’ starts on your phone and you’re off, running like you’ve never run before (apart from the last time it came on) and you’ve cut 2 seconds off your PB – job done!

Training whilst listening to headphones is a contentious issue in the running community, polarising people in parks, tracks and towpaths up and down the country.  Apparently there are two types of runners, those who are “associators” who like to have inward focus when running and “dissociators” who need to focus outwards and be distracted by what how they might be feeling.  Let’s have a look at both sides of the debate:

FOR – The Budmeisters

Runners, especially those who are new to long distance, find music to be an excellent distraction when they are a few miles in and feeling weary.  

Studies have shown that external stimuli can block out fatigue, increase your concentration and leave you feeling positive.  

It can be particularly useful in fartlek/interval training, with pumping songs helping you to keep the short sprint sessions going.  

For those training for longer races on their own, it can also be nice company when you’re out for 2 hours on a Sunday morning, pounding the Surrey streets.

AGAINST – El Silencios

Many purists believe that you are better able to listen to your breathing and be attuned to your body and rhythm, when not distracted by music.  

One of the joys of running can also be that chance to clear your thoughts and empty your mind of the day’s issues, returning home in a much more peaceful state of mind.  

At times music can result in you running too fast – think Michael Jackson’s ‘Don’t Stop Till You Get Enough’ (or pass out) versus too slow such as Adele’s ‘Make You Feel My Love’ (running and crying don’t mix).  

You can also enjoy the beautiful nature that we have in Reigate, birds singing, squirrels leaping, leaves crunching and passers by shouting out warnings of dog poo ahead.   

IN-BETWEENERS

There are some runners who straddle these stereotypes choosing to have just one ear phone in, so they can listen to music and the outside world.  I personally am not able to multi-task in such a way and those people will only receive half of the wonder that is Kylie and Jason’s ‘Especially for You’.

Each to their own I say!  As long as you’re safe, watch out for small children and zombies …

SiS Runner

Run Reigate – The SiS Guide to Training


As well as producing some of the Run Reigate team’s favourite gels and recovery drinks, Science in Sport (SiS) also provide a wealth of training and nutrition advice which we’re really happy to share with you.  There are a variety of factors which can make the difference between you making it to the start line of your first half-marathon or 10K, or not!  First up is the most important element in any race preparation – training.  

RUN

There are three golden rules you should adhere to, to ensure you give yourself the best chance of starting, finishing and achieving your running dream:

R – Rest and recovery

These are two of the most underrated aspects of training.  DO NOT forget to rest and recover after hard-training.

U – Understand your limits

When it comes to endurance running, there are many things which are beyond your control.  Your “genetic potential” being one of them.

N – Never run on an injury

As tempting as it might be to try and ignore a muscle or tendon niggle, you are likely to make it far worse by running on it.

Training Intensity

Knowing how hard to push yourself is one of the hardest things to do when training for a race.  Your weekly training regime is a tricky balance between slow/steady sessions to build endurance and higher intensity sessions to increase your resistance to fatigue and increase your threshold.  

The question is how hard should you push?

Too Easy

Although slow and steady sessions are an important part of training, if performed too frequently, low intensity sessions can lead to a training plateau.

Too Hard

If you push yourself too hard, either by running too fast, too often or too far, then you are at risk of overloading your body and over stressing it – resulting in injury.

So, how do you gauge what intensity you should train at?

A heart rate monitor is an excellent way to ensure you are training at the right intensity.  If you don’t own one or need a guide, then check out the table below to get familiar with your “rate of perceived exertion”.

Rate of Perceived Exertion

R.P.E SCALE HOW YOU FEEL % HR MAX
1 Chilling, sitting down, feet up watching a movie 30-40%
2 A walk to the shops to get more popcorn 45-55%
3 A light jog 60-70%
4 A sociable pace, quicker than a job but able to chat 70-75%
5 Comfortable.  Got a good sweat on and you feel great 75-80%
6 Comfortable-ish.  You feel like it’s a good paced run 80-85%
7 Talking getting difficult.  Possible – but not very easy 85-90%
8 Only short answers to important questions possible 90-95%
9 Talking all but impossible 95% +
10 Talking is impossible.  You can only keep this intensity up for 10-15 seconds N/A

Approximate method to work out HRmax – true HRmax vary significantly from runner to runner.

Steady Paced Run (R.P.E. 3-5 or 70-80% HRmax)

A steady pace is just that – a pace which you can maintain for a long time  Steady paced runs will form a large part of your training.  This is the pace you should stick to for all your long weekend runs, as well as a good chunk of your mid-week runs too.  It helps build endurance and encourages the nervous and muscular systems to tolerate long distance running.

As you get fitter, you’ll find that not only will your “steady pace” get faster, but you’ll also be able to maintain that pace for longer without fatigue.

Tempo Paced Run (RPE 5-7 or 80-85% HRmax)

A tempo run is a pace which is a notch or two quicker than a steady pace.  At this intensity, talking is just about possible but you should only be able to manage “short-ish” sentences before need to take a breath.  

Beginners may initially find that a one or two mile tempo run is tough but a conditioned runner may be able to maintain tempo pace for a good eight miles and beyond.  Tempo session are excellent at increasing your tolerance to fatigue and should feature at least once a week in your training schedule.

Fartlek (RPE 6-8 or 85-90+% HRmax)

Fartlek is brilliant training but often underused by marathon runners.  It is based on a steady paced run but interspersed with periods of faster running at random times of your choice.  Vary the distance/time of the fast paced sections of these sessions to mix up the training stimulus and keep you interested.  Suggested times for fast sections can vary from 30 secs at RPE 8-9 to 5 mins at RPE 6-8.

Intervals (RPE 7-9 or 85+% HRmax)

Intervals are very similar to fartlek training. The key difference between them is that they are far more structured.  Interval sessions are excellent at increasing your threshold, thereby teaching the body to tolerate running at faster speeds.

E.g.

Distance/Time No. of intervals Rest between RPE % Max HR
1 mile 3-5 5-3 mins 6-8 80-90
5 minutes 4-8 1 min 6-7 80-90
800 meters 6-8 3-2 mins 7-8 85-95

As fitness improves – increase intervals, reduce rest time.  RPE will increase towards end of session.

By incorporating all of these training runs into your weekly regime you should be fully prepared for the Run Reigate Half-Marathon or 10K on Sunday 18th September.  To view the full SiS guide, please see http://www.scienceinsport.com/marathon-training-guide.

Good luck with your training!

 

Glass of milk

Give Your Recovery a Natural Boost


There are times when we all need some kind of recovery drink.  Whether it be a strong cup of tea after a tough morning meeting or, a drink (or two) in the pub with your mates after a testing week at work.  However, as essential as these beverages may be, these are not the kind of recovery drinks I’m talking about.  Sports drinks after a long run play an important role in restoring fluids and electrolytes lost through sweat, replacing muscle fuel and providing protein to help repair damaged muscles. That said, they don’t agree with everyone and are not the only options to aid your recovery.  Here’s a few natural options that you may want to incorporate.

For shorter runs, iced green tea can work wonders.  It has catechins (I promise I’ve not made this word up), a type of flavonoid and antioxidant that, as well as fighting disease, can also reduce muscle damage and speed recovery.  The key is in the steeping – the longer, the better.  If you drink 5 cups a day it becomes like a liquid superpower, but I’m not sure many of our bladders could contain that.

If you’re planning to run for 60 minutes, coconut water might be just what you need.  It provides a similar level of re-hydration as a sports drink, except it’s up to 10 times higher in potassium, an electrolyte that plays an important role in regulating blood pressure and muscle contractions (also found in bananas).  The best kind of water is straight from the nut, with a straw and umbrella.  This may pose a problem for those of you who don’t yet have coconut trees in garden, so perhaps best to stock up the next time you are holidaying along the Equator.  If not, the shops have some pretty good varieties.

Tart cherry juice drunk either before, the day of, or a couple of days after a really tough run, has been shown in studies to reduce inflammation, oxidative stress and muscle damage.  Cherries have the highest antioxidant level of any fruit and are a good source of melatonin – happy days!  

Another favourite is vegetable juice, with some combinations containing 3-5 times the amount of sodium and 10 times the potassium of a sports drink.  If it includes tomato, but not vodka (I’m not sure if there have been any studies on the recovery benefits of a Bloody Mary), you’re on to a winner.  Tomatoes contain lycopene, an antioxidant that protects muscles from oxidative stress.  Other helpful veggies include beetroot, spinach and carrots.  Beware of the side effects of beets though – many an unsuspecting person has almost called for an ambulance after a trip to the toilet.  Just like these people: 

911 Beets

Last but not least is … milk.  Our lovely friends at the British Red Cross told us this last year.  The best drink you can have after a half-marathon is a drink of the pearly white stuff.  Studies have shown that milk is better than both water and sports drinks at restoring fluid levels after running in extreme heat – a common problem in Reigate.  If drunk regularly it also increases the time it takes to reach exhaustion during subsequent exercise sessions.  Couple that with the vitamin D and calcium it provides and you can see why it comes highly recommended.  Yes, this includes chocolate milk too.  What better way to treat the kids after their Run Reigate Kids Race miles!

As I said at the beginning, there are many benefits to sports drinks and it’s definitely worth incorporating these into your running regime.  These alternative recovery drinks are purely suggested as a means of complementing them, plus now you’ll get to use that new juicer you got for Christmas too.