Ian

4 posts

Voice of the runner: what you want from your club

Thanks to everybody that took the time to complete our recent members survey.  Our original plan was to get this summary out to you in the very next Relay, but with everything turned upside down that clearly hasn’t happened.

But even though we can’t meet and train together right now, that doesn’t mean we can’t plan for all the amazing stuff we’re going to do together once’ we’re through this.

What we need more than ever right now is positivity, and you delivered in your droves with the amazing and constructive suggestions you gave us.

Overall, I think it’s fair to say we are diverse bunch of runners, but what ties us all together is a love of running and a desire to retain the heart and soul of what makes us Romsey Road Runners. The challenge for the committee and session leaders comes from the fact we have members on both ends of a number of spectrums:

  • Some want shorter session, others want longer ones
  • Some want more change and variety, others want consistency and familiarity
  • Some want more fun and social running, others want focus and structure

The secret will be in trying to offer choice, whilst not fundamentally changing the nature of the club – a challenge we accept!!

Training: When it comes to Mon and Thu training the preference is, just marginally, to try and keep to these two days but offer more variety of session types.

In terms of the types of new sessions we could add they all seemed popular; but strength & conditioning, winter-track, coached sessions and cross-country come out top.

Looking for quick wins we are planning to some new session types, when we are able.  As ever we encourage you to give them a go and provide feedback:

  • A return to meeting at Woodley Hall for Mon Braishfield sessions now we can run out on the new pathway
  • An optional cross-county training session every other week run alongside regular sessions, led by James Battle and Steve Geary.
  • A 10-week strength and conditioning course led by Becky Tovey
  • And for later this year/early next year some structured training programmes for particular races/distances led by coaches Becky and Ian

Social: The clear theme around social events was for us to just try some different things and a larger number of smaller events throughout the year.  Lee & Steve has some great ideas, including combining the cross-country sessions with some social elements in the summer – look out for the run/pizza/beer combo!

Relay: Whilst Relay is clearly loved, a number of you raised the issue of going digital and asking if there was a more modern way to share news from across the club.  Well, they do say that necessity is the mother of invention and the new blog that has evolved over the past few weeks is evidence of that.  And we are already trying to accommodate some of your suggestion for content; recipes, book/podcast reviews and a focus on a wider range of distances and event types, etc.  I am sure Relay will be back before too long, but maybe in a slightly different format??

Kit: It would seem that on the whole you are happy with the kit offered by the club, but Tam is going to look into options for some sort of zipped/hooded top to be worn over our running kit for travelling to and from training and races.  We also loved the idea of a sew/iron on badge so we could customise our own pieces of kit.

Coach Nick and the EA Club Run

A big thank you to all of you that came and got involved in our recent flying visits from (top coach) Nick Anderson through England Athletics’ Club Run initiative. For those attending I’m sure you’ll agree it gave us lots to think about, provided three thoroughly enjoyable club nights and has left us pointing onwards and upwards as runners as well as a club as a whole.

So what’s the EA Club Run all about?

EA have a clear goal in mind with their Club Run initiative…

“The England Athletics’ Club Run programme is a free initiative specifically aimed at supporting road running clubs to support runners, leaders and coaches in working towards improved performance at a specific event or race distance. Since launching two years ago the programme has supported over 100 clubs up and down the country involving over 5,000 club runners, over 800 club leaders and coaches and a team of around 40 experienced coach deliverers”.

And you can now add Romsey Road Runners to this list!

What did we do with our three sessions?

For those that weren’t there, Nick ran three sessions for us across February and March. Session one was a threshold session round Abbotswood estate with warm-up and form drills followed by 5 x 5-min intervals run at ‘3-word conversational’ pace. The aim being to train the body at the zone at which we should be able to sustain our speed over a reasonable distance/time. Nick talked to us about the importance of doing these sorts of sessions on a regular basis to get our bodies used to working in this zone and, over time, being able to run quicker without running harder.

The second session was focused at VO2-max, or that pace above our Threshold where we can no longer hold any sort of conversation, and should be out of breath at the end of it. This took the form of 6 x 3-minute efforts; 90s out along one of the Abbotswood paths and 90s back, with a relatively short recovery. Those in attendance on a cold Feb evening can testify to the steam coming off all our bodies, proving just how much harder we were working than the previous session. Nick positioned this sort of session as ‘the icing on the cake’ that should be done as we get closer to race day for those key 5km, 10km, RR10 and CC6 races.

The third and final session was a talk at Woodley Hall from Nick about the importance of the three key elements of performance running – TRAINING, RECOVERY and NUTRITION. Over the course of 2.5 hours (and a lot of pizza) Nick took us through his theories on these three elements, backing them up with personal experiences as well as data and case studies. I for one went home with my head swimming with information that I am already beginning to make sense of and think about how I can apply it to my own training.

Really positive feedback

Thanks to all of you who provided feedback following these sessions. Here are just a few of the positive things you had to say:

“(Nick) was really engaging and authoritative, and gave us loads to think about.  I’m really looking forward to adjusting the way we run sessions to benefit from what we’ve learned.”

“A very inspirational talk from Nick once again… I think the whole 3 sessions from Nick has been a good turning point for the club.”

“(Nick) has a great ability to enthuse and inform people in a way that makes sense and is easy to follow.”

“This was a brilliant set of sessions and we have all benefited so much from Nick’s expertise and dedication.”

So what are we going to do now?

As the EA mission for these club runs explains, the aim is not only to inform and assist runners but to up-skill run leaders amongst the clubs. And your very own session leader team have already met to discuss how we might be able to apply some of these principles Nick has brought to us in our own training, as well as build in the great feedback many of you have sent us since these visits started.

Our Spring training schedule will be out soon and hopefully you will this come to bear. But we are very aware that whenever you try anything new, some things will work and some might not, so please let us know what you think and if necessary we can try something different next time.

And a big thank you to everybody who made this happen; Karen for kick-starting the whole thing, Becky for writing our application, the session leaders for helping to plan and of course Mark and Liz for sorting out the pizzas.

Here’s to even better training, recovery and nutrition for us all…

Club Handicap Challenge

Monday 8 September saw the club’s annual 5km handicap challenge play out round the streets of Braishfield.

Throughout the summer, members of the club ran in one or more of three separate 5km time trials to set the best time they can.  Using these results the club’s session leaders  set a handicap time for each individual that they are then challenged to try and beat.  The runner who beats their handicap by the greatest margin lifts the coveted trophy.

This year saw 33 members toe the start line with only 11 managing to beat the handicap.  Well done to everybody who took part, but the all important results are…

Jo Weguelin came in 3rd with a time gap of 27 seconds, narrowly pipped to 2nd by Tony Peelo with a time gap of 28 seconds.  But our winner on the night, and this years club champion, was Haly Nomm in a time of 00:24:30 and most importantly 39 seconds below her handicap time.

IMG_20140908_195906

1st Haly Nomm -39 seconds
2nd Tony Peelo -28 seconds
3rd Jo Weguelin -27 seconds
4th Sarah Humphries -23 seconds
5th Daniel Lurcock -22 seconds
6th Julie Shanka -20 seconds
7th Wayne Windebank -17 seconds
8th Paul Burnage -15 seconds
9th Rebecca Marriner -14 seconds
10th Derek Kelly -14 seconds
11th Karen Mason -11 seconds

Two Thunder Run 24hr places up for grabs

The club have 2 teams entered for the 2013 Adidas Thunder Run 24-hour race at Catton Park on 27/28 July.  One 8-person team and one 5-person team – both mixed gender.

There are 2 spots available for the 8-person team, so if you are interested in taking on the challenge and joining a group of fellow club mates for a fun weekend in South Derbyshire then get in touch with Ian Ralph who can tell you more about it.

To give you a flavour of what you would be letting yourself in for:

  • The race takes place between midday Sat and midday Sun
  • Teams can be 6-8 people, 3-5 people, 2 people or soloists
  • Teams run continuously for 24-hours with one person on course at all times
  • The course is a 10k cross-country loop with a change-over station at the start/finish line
  • The cost is £32 for a place on the 8-person team (which includes camping)
  • Non-runners are welcome to come along to camp on-site at no additional cost
  • It’s a well organised event with good facilities on-site
Check out this YouTube video if you want to get a better idea of what it’s all about.