Happy New Year Fellow Runners!
A Quick Reminder…
The aim of the club is to provide training to all members of the club regardless of ability, to enable everyone to improve and achieve their fitness goals. The newsletter is one way to keep members up to date with each other and pick up tips and information to aid training. Please feel free to submit race reports, photos etc to be included.
Meet a Member (or two)
Hello, I’m Ayshea, a regular M20 Running Club member and a seasoned Parkrun competitor with a personal best just under 23 mins.
Hi I’m Emily, I’m 24 and recently qualified as a primary school teacher. I am taking part in my first marathon next October as a complete newcomer to running, and am looking to build my stamina and confidence in long distance running. I’d also like to improve my general health and fitness through training. I thoroughly enjoyed my first session and am looking forward to some more hard work.
Who’s Doing What?
Sarah still running pb’s at Parkrun down to sub 23 mins!
George is looking to get sub 21 mins at Parkrun again.
Richard has run 21 min Parkrun and working towards a pb this year.
Parkrun is a series of free 5k runs around the uk and abroad. There are more than 30 in the Northwest at the moment. The courses vary from flat as at Platt Fields to very hilly such as at Lyme Parkrun and all terrain in between. This short video provides a little taster of a typical Parkrun.
Burnage Parkrun is using a new 3 lap course while work is carried out along the river near Burnage Rugby Club. The course is run along the river path and fields just off the river. Trail shoes will give more grip.
Cross Country Races
Why run cross country?
Great strength training and useful if running marathons. Courses are often lapped courses typically 3 x 2 mile laps (men). and they’re mixed terrain over grass. The conditions vary with the weather and can be muddy in wet conditions. In terms of footwear; spikes, fell shoes or trail depends on the course, conditions and preference.
Preparation – try to get used to running off road and work on core stability. With regard to race preparation, warm up well with a jog around the course to check out the conditions and possible obstacles.
What to wear? For choices surrounding ‘kit’, most athletes will run in club vest and shorts. Conditions may mean wearing a long top though. Aim to warm up in full kit with running tights and windproof, hat and gloves if necessary. Change into racing shoes well before the start, keeping warm kit on until last 5 – 10 mins before the start. Put warm kit on ASAP after finishing the race.
More on Cross Country Shoes – Crucial!
Spikes these have metal spikes to give added grip and confidence in running through heavy mud. Spikes generally go up to 15mm.
Fell shoes have a studded sole and can cope with most surfaces. A bit more comfortable than spikes and useful if the course has a high percentage of track or tarmac.
Trail shoes can be ok if they have a good grip and the course conditions are suitable. Also good if you don’t want to spend on shoes just for cross country.
Road Shoes give little grip on cross country. May get away with them if the course suits and conditions are dry otherwise be prepared to slip!
Manchester Area League
11 October Woodbank Park, Stockport
8 November Sherdley Park, St Helens
6 December Boggart Hole Clough
10 January Heaton Park
7 February Wythenshawe Park
1:50pm Ladies 8,000m
2:30pm Men 9,600m
South East Lancs League
17 January Leigh Sports Village
31 January Heaton Park
28 February Boggart Hole Clough
1:40pm Ladies 8,000m
2:30pm Men 9,600m
Woodbank Park, Stockport
Hilly course starting close to the track. Usually 3 laps for men and 2 for women. Mixed terrain around fields, down through the woods and steady climbs.
Sherdley Park, St Helens
Based around a course criss-crossing a main field. Mainly up or down. A great chance to relax on each downhill section. The course can be very muddy depending on the rainfall.
Boggart Hole Clough, Blackley
A true cross country course starting near the track, lapping the top field before dropping to the lowest part of the course. A series of climbs through the woods brings you back to the top field, for the next lap.
Another true cross country course which starts close to the Hall. The start is downhill and fast. A short climb and a descent takes you towards a very open section of the course. The second half of the course is varied including a couple of climbs through the woods and around a football pitch and a fast descent down through the woods. A short section of path and grass takes you towards the final climb which is steep to start but easies out towards the end of the lap.
A flat course which has changed over the years, but includes sections through the woods and a stream crossing.
Leigh Sports Village
A fairly flat course generally thought of as a trail race, but can be muddy in sections depending on the weather. It starts near the track (near the car park) runs around the starting field before running along the first part of the course which is a rough path. Part of the course runs around the perimeter of a golf course before returning along a rough path to start the next lap.
Race Results www.raceresults.co.uk
Graham Fecitt’s site lists road and cross country races and results mainly in the north of England.
John Schofield www.ukresults.net
Lists road cross country, trail and some triathlon races
Both sites have links to and lists of other useful sites
The fell runners website lists fell races and results.
Why not come along?
If you’re interested in joining Mike’s excellent running club – click this link to find out more
We also have a few special offers on Personal Training Sessions – see our Prices and Packages Page