Wind, cold, mud... nothing stopped us at Colwick park this morning! 25 minutes of running with no walking. That means that everyone managed 2 miles of non-stop running. From just over a mile last week to 2 miles this week. What an improvement!!! A 25 minute run is *definitely* a proper run. Our Colwick group have gone from beginners to proper runners in the space of just 7 weeks. Isn't that amazing? Well done all!
In a couple of weeks' time, you'll be running for 30 minutes. Wow! And since that day coincides with International Women's Day, we're celebrating by painting Colwick Park purple, inviting along other NWR members to join us and if you know of any other female runners who'd like to come along... get them to come too! Come wearing something purple and enjoy your usual Sunday morning run with a few extra bits of loveliness thrown in! We'll be holding a competition for the best beetroot-face sweaty running selfie. We'll be live tweeting from the run. And we'd love it if you shared the day with photos / tweets etc too! March 8th will be a fun one!! Can't wait!!
Week 7 plan
A brief recap of this week's plan. Start with a brisk five-minute walk as usual, then 25 minutes of running with no walking and a five-minute cool-down walk. If you fancy carrying on running a bit further after your 25 minutes, or after your final walk you'd like to run a little more... then do. We're now at the stage where you're looking to build on your running confidence, so if you feel you can do more, give it a try!
Do this 3 times during week 7
If you want to take it slightly more gently, then replace one of the above runs with the following:
Begin with a brisk five-minute walk, then 12 minutes of running, 1.5 minutes of walking and 12 minutes of running before a cool-down walk of 5 minutes. Aim for the 25 minutes though... I know you can do it!
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
25 minutes
|
30 mins
|
Cool down walk
|
5 minutes
|
30 mins
|
If you want to take it slightly more gently, then replace one of the above runs with the following:
Begin with a brisk five-minute walk, then 12 minutes of running, 1.5 minutes of walking and 12 minutes of running before a cool-down walk of 5 minutes. Aim for the 25 minutes though... I know you can do it!
What next?
We're only a few weeks away from the end of our Beginners' course and if you're wondering what comes next, then we have exciting news for you! From April 12th at 11am, we'll be starting a free 10-week Improvers' course at Colwick... and the same course will also be running at Top Valley Tesco from April 13th at 6:30pm. We can't wait to see you there and really hope that as many of you as possible join us. The emphasis is on helping you develop as a runner... to enjoy your running... run with more confidence... go a bit further... a bit faster. And to have fun along the way! If you have friends who you think would be interested in joining us, let them know. The more the merrier!!
If you know of others who'd like to do a Beginners' course with us, then that's also starting on the 12th of April at Colwick at the slightly earlier time of 10am. We're moving our Beginners from Mondays at Top Valley to the Sainsbury's in Basford on a Tuesday at 6:30. If you'd like to help out, you'd be more than welcome. Just drop me an email to let me know and I'll add you to our NWR Volunteers group on Facebook!
NWR AGM
If you know of others who'd like to do a Beginners' course with us, then that's also starting on the 12th of April at Colwick at the slightly earlier time of 10am. We're moving our Beginners from Mondays at Top Valley to the Sainsbury's in Basford on a Tuesday at 6:30. If you'd like to help out, you'd be more than welcome. Just drop me an email to let me know and I'll add you to our NWR Volunteers group on Facebook!
NWR AGM
The other thing I wanted to draw your attention to this week is our Annual General Meeting. It's the first one we've had and it's happening within our Facebook group - https://www.facebook.com/events/804522946295240/ - and it would be great if you'd take part. We need to elect our committee (and all nominations are welcome for any of the roles - it doesn't matter if you're a new runner or an experienced one - if you've got the time and skills to bring, please put yourself forward), we need to vote to become an England Athletics Affiliated Running Club and we need to agree our Club Constitution. It shouldn't take much of your time to take part - but the key dates are that it happens from the 23rd to the 28th of February, with voting taking place on 27th and 28th February. Any questions about it, drop me an email!
Facebook and Twitter
As ever, if you haven't already joined our Facebook group... do! We have almost 400 members - everyone from beginners through to those running ultra marathons. There's a wealth of knowledge, support and enthusiasm to draw on. Find us at http://www.facebook.com/groups/nottswomenrunners and if you fancy a bit of Twitter action, we're there too http://www.twitter.com/nottswomenrun
Medals and t-shirts - hurry, hurry, hurry!
There's still just time to order a fabulous Notts Women Runners t-shirt. Email Lisa Foreman on milasmoon@gmail.com with your size (they come in XS, S, M, L and XL - women's fit or men's if you prefer a looser fit) and preference of a vest or a t-shirt - pictures of them on our Facebook page. Once we reach the order cut-off of February 24th, Lisa will PayPal invoice you and go from there. Just days left to get that order in - it would be great to see more of our Notts Women Runners out with their purple t-shirts on as possible!
There's also still just time enter our very own 'virtual run', which is happening in March. Entries close on February 26th at 5pm - so get in there quick! You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
There's also still just time enter our very own 'virtual run', which is happening in March. Entries close on February 26th at 5pm - so get in there quick! You just need to go to http://www.virtualrunneruk.com/enter-nwr-race and pay your £6 to enter, then either run the 5k distance in March with the group, at parkrun or whenever and wherever suits you... and on completion, you'll get a fabulous medal! You just need to provide evidence of your run, and follow the instructions you'll get in your confirmation email... and that first medal will be yours!
Tuesday evening informal beginners' run
We'll also be doing our usual informal repeat of Sunday's run on Tuesday. Just come to the big Tesco at the bottom of Carlton Hill (NG4 2EB) and we'll be running from there at 7pm, repeating the 25 minute week 7 run! You can see the route at http://runkeeper.com/user/sarahhorrigan/route/3619086 (though I may tweak it slightly!!) and if you can make it on Tuesday, then I'll look forward to seeing you at 7! If you're coming along, but running late, just text me on 07527899459 and we'll wait for you.
We'll also be doing our usual informal repeat of Sunday's run on Tuesday. Just come to the big Tesco at the bottom of Carlton Hill (NG4 2EB) and we'll be running from there at 7pm, repeating the 25 minute week 7 run! You can see the route at http://runkeeper.com/user/sarahhorrigan/route/3619086 (though I may tweak it slightly!!) and if you can make it on Tuesday, then I'll look forward to seeing you at 7! If you're coming along, but running late, just text me on 07527899459 and we'll wait for you.
Mammoth email today! Sorry! While I'm sad that we've only got a few weeks left of our course, I've had an absolute blast running with everyone and I'm so, so proud of everything that's been achieved so far. You would struggle to find a more inspirational group of women anywhere!
Looking forward to running with you again soon
Sarah
No comments:
Post a Comment