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Emsworth Joggers – The Flyer – Aug – Sept 2016

Important Notices:

Membership Renewal:

EJs Membership Renewals/Subs Required by: 8th September 2016 - £25 for a year’s membership.

Please use one of the payment options below:

Cheques:

Please make payable to “Emsworth Joggers”.

BACS details:

Account number: 53117190

Sort code: 53-50-33

Please reference “[SUBS] and [YOUR NAME]”.

Save The Dates:

EJs 1st Birthday Party - 8th September – Nicolinos - 7pm

£8.00 deposit required with booking and menu selections, which can be found below:

http://www.nicolinos.co.uk/

30 seats booked, first come first served!

Please Bacs your deposit to bank details above with “[NIC] and [YOUR NAME]” in the reference or pass a cheque/cash to Andrea Collier or Suzy Walker.

Innovations Fitness Christmas Party - 2nd December at the Brookfield Hotel

Attire: Cocktail dress / lounge suit

Cost £35 (Money not required until November)

EJs Christmas Curry Night - 16th December – 7pm at the Spice Village in Emsworth

£5 deposit required. 30 seats booked. Money not required until November.

The Emsworth Joggers and Mad Mudders “Rogues Gallery”!

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One of the EJs Strength & Conditioning sessions what a great way train, this has been the highlight of the Summer training!

A little light training before the HILLS!! Great to see Suzy in a pic!!

A road most travelled! Proof that Mad Mudders do stretch albeit hap hazard!

Running towards devine intervention??

Yet another beautiful spot for a Mad Mudders photo!!

Finally after all the Thursday runs isn’t it time for a well earned pint???

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Ok Joggers and Mad Mudders below is the end of the Sunmmer’s training plan – I’ll soon be posting the Autumn plan:

Emsworth Joggers – Tuesdays 18:30 start MAD MUDDERS – Thursdays 18:15 (unless stated)

30th Pyramids – 27/29 minutes – Rec ground field 1st SEP

4-8 Miles – Prinsted/Thorney Run

(Meet at Prinsted Scout hut)

6th Timed 10k

Meet 18:15 for a prompt 18:30 start

8th 4-8 Miles – Chalton Run

(Meet at Rowlands Castle recreation ground PO9 6AQ)

13th 2 person parlouf – Strength & Conditioning 15th 4-8 Miles – Stansted House Run

(Meet at Rowlands Castle recreation ground)

20th 400’s X 10 Fast

X 8 Inters

X 4/6 Newbies

22nd 4-8 Miles – Stansted House Run

(Meet at Rowlands Castle recreation ground)

27th Timed 5k 29th 4-8 Miles – Walderton Run

(Meet at Walderton car park PO18 9ED)

Why not join the Mad Mudders for a weekend run, they meet Sundays between 08:00 – 08:30 at Walderton or Stoughton – Suzy will send the challenging Facebook post to encourage those willing to get up for fresh morning air for an extra muddy session – or now it’s Summer a bright morning run.

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Every month I bang on about entering events and encourage (although never run one myself) you all to at least join the revolution that is the PARK RUN, well Gerry, Kevin and Lynne have sent in their stats, why don’t you and together we can all support each other in whatever our goals are??!!

PARKRUN STATS FOR EMSWORTH JOGGERS

DATE: POSITION NAME TIME LOCATION COMMENT

02/07/2016 91/142 KEVIN HARDING 00:30:20 Portsmouth Lakeside

107/142 GERRY ROCK 00:32:19 Portsmouth Lakeside PB

09/07/2016 77/119 KEVIN HARDING 00:27:10 Portsmouth Lakeside

16/07/2016 77/183 KEVIN HARDING 00:27:27 Portsmouth Lakeside

23/07/2016 52/109 KEVIN HARDING 00:27:13 Portsmouth Lakeside

89/109 KEVIN HARDING 00:33:43 Portsmouth Lakeside

99/109 LYNNE MCCAFFERTY 00:38:05 Portsmouth Lakeside

30/07/2016 44/102 KEVIN HARDING 00:26:26 Portsmouth Lakeside PB

79/102 GERRY ROCK 00:34:37 Portsmouth Lakeside

06/08/2016 46/107 KEVIN HARDING 00:26:49 Portsmouth Lakeside

77/107 GERRY ROCK 00:32:50 Portsmouth Lakeside

86/107 LYNNE MCCAFFERTY 00:35:41 Portsmouth Lakeside PB

13/08/2016 76/151 KEVIN HARDING 00:27:47 Portsmouth Lakeside

114/151 GERRY ROCK 00:32:33 Portsmouth Lakeside

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BEFORE THAT ICONIC HILL

I’ve been lucky to have enjoyed the delights of The Festival of Speed and having seen the iconic Hill Climb, when I saw that Gillian, Leslie and Anne and entered

this event I thought count me in, and piggy-backed on their future achievement!

Well entering it and running are two different mind sets, and I have to say that it’s mightily easier walking up that hill with a pint of cider in your hand than Running Up That Hill, but run we did and what a great event it is!!

It’s definitely one for EJ’s, a 5 Mile run at Goodwood

with a BBQ and band when you finish – count me in

for 2017

THE SMILEY FACES WITH OUR MEDALS

If you’ve had a great summer and a rest from

Emsworth Joggers or Mad Mudders and you want to

get back your running stride why not enter a race for

later in the year so that you have a goal to achieve!!

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Having mentioned The Park Run, why not give it a go, there’s a running girl I know that joins in with a Park Run wherever she happens to be that weekend, in fact I think she may be the most travelled Park Runner!!

The local Park Runs are Southsea, Portsmouth Lakeside and of course Havant, they’re a 5k event held every Saturday 09:00 Havant is at Staunton Country Park it’s a great start to experiencing an organised event – details www.parkrun.org.uk/havant

Uncertain whether to enter why not peruse the Events pages, there are some perfect for Joggers and Mudders or even BOTH!!!!!!!!!

JUST A REMINDER THAT EMSWORTH JOGGERS IS NOW AFFILLIATED with England Athletics, the deal is that you need to pay a fee to the Emsworth Joggers, Suzy will then register you with the UKA, you will receive a membership number and card and then you are able to pay the cheaper affiliated entry fee.

If you are interested pay the £13 and then look at the exciting events coming up and the savings you will make!!

The 2016/17 Hampshire Road Race starts with a bang in September and the first official race of the season is at the Overton 5 on the 4th September.

Once again we are pleased to host the first event of the 2016/17 Hampshire Road Race League and the 28th running of the Overton 5 at 14.00 on the 4th September. To mark the occasion, we have a brand new flatter and faster course which is on fully closed roads.

To make this a day for the whole family, we will also be hosting kids’ races on the field before the main race. We will also have refreshment stalls, an ice-cream van and the bar open so it will be ideal for a family picnic after the race.

Entry fees for the Overton 5 will be £13 for affiliated runners, £15 for non-affiliated. As the race sold out last year, we are expecting the race to sell out so enter now to avoid disappointment. For further details and to enter the race CLICK HERE

We hope you are enjoying the summer and we look forward to seeing you at the start line.

Some local events not too late to enter!!: -

Perform 5 Mile – 25th September – Run around the Ageas Cricket ground

Portsmouth RNLI 10K – 2nd October – entries open great pre Great South Run event

Chichester Half Marathon & Ten Mile Race – 9th October – another pre Great South Run event

JUST SOME TO WHET YOUR APPETITE – GO ON GIVE ONE A GO – YOU TRAIN FOR IT EVERY WEEK!!

NOT TO LATE TO ENTER SOME OF THESE BELOW!!

EVENT PROMOTION OF THE MONTH!!

Local events don’t get better than this – the Ghost Race Five is a firm favourite with the Emsworth Joggers (dressing up is not an option) a five mile race around Hilsea Lido however this year it’s going to be a double fun run weekend with the Oktoberfest a 6K race added to it, so get your inner fraulein or get you guys get your Lederhosen on and enter both!! More info at www.fitprorob.biz/the-ghost-race/

Ooh the dates – Friday 28th October at 18:45 to get your spook on and Saturday 29th October at 11:00 to earn your Stein and bratwurst!!!

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SEPTEMBER

THE BEAST or STAIRWAY TO HELL!!!

Date: Sunday 4th September Start time: 10:30

Race venue: Corfe Common, West Street, Corfe Castle, Dorset

Race fee: £17.00 or £15.00 for affiliated members

Race type: Trail, hilly, 12 miles; stunning views but it is a Beast of a run

More info: Unique t-shirt,

Further Details: www.pooleac.co.uk/

BUTSER HILL CHALLENGE – 5 GLORIOUS MILES

Date: 18th Sep 2016 Start Time: 10:00

Race venue: Queen Elizabeth Country Park, Butser Hill,

Race fee: Butser Hill Challenge 5M - Normal Entries - Affiliated £11.50 / Butser Hill Challenge 5M - Normal Entries - Un-affiliated £14.00

Race type: Trail – The relay comprises 2 laps of the course; Each team to consist of 4 runners, mixed sexes allowed; There will be a mini bus to take 2nd & 4th leg runners to the half-way point, and also return 1st and 3rd leg runners to the start

More info: Onsite parking, changing area, supervised baggage store, refreshments

On-line entries via Runners World and Active

New Forest 10k, 5k OR Marathon

Date: Sunday 11th September Start time: 09:00

Race venue: New Park Farm Showground, Brockenhurst, Hampshire

Race fee: £45.00

Race type: Marathon; Half marathon; 10k and 5k; stunning routes winding through the New Forest National Park

More info: Onsite parking, Many traders and entertainment; free physio service provided; Free shuttle bus from Brockenhurst train station. Car parking and camping available on site

Further Details: www.newforestmarathon.co.uk

Perform 5 Mile

Date: Sunday 25th September Start time: 09:00

Race venue: The Ageas Bowl, West End, Southampton

Race fee: £12.00

Race type: The fast flat road race course starts and finishes in the Ageas Bowl cricket stadium. Runners will finish in the stadium having entered it through a tunnel under the stands

Further Details: www.runningmania.co.uk

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OCTOBER

PORTSMOUTH RNLI 10K

Date: Sunday 2nd October 2016 Start time: 10.00

Race venue: Portsmouth RNLI station, Eastney

Race fee: £16.00

Race type: Flat and fast route along Southsea seafront

More info: Chip timing, goody bag, and a fantastic medal, Toilets & Parking

Further details: http://www.fitprorob.biz

CHICHESTER HALF MARATHON & TEN MILE RACE

Date: Sunday 9th October 2016 Start time: 09.00

Race venue: Rear of Chichester College, Chichester

Race fee: Half £24 Affiliated; £26 Standard; 10 Mile £21 Affiliated; £23 Standard

Race type: Multi-terrain, undulating

More info: T-shirt; Medal; Changing facilities; Baggage storage; Toilets; Refreshments; Retail & Parking

Further details: http://www.chichesterhalfmarathon.co.uk/

DON’T FORGET THE:

GREAT SOUTH RUN (and 5k)

Date: Sunday 23rd October 2016

Start time: tbc

Race venue: Clarence Esplanade, Portsmouth

Race fee: £41.00

Race type: Road race, UK’s flattest 10 mile race

More info: Chip timing, Goody bag, Medal, Toilets & Parking

Further details: http://www.greatrun.org/great-south-run

GHOST RACE FIVE

Date: Friday 28th October 2016 Start time: 18:45

Race venue: Hilsea Lido, Portsmouth

Race fee: £17.00

CHICHESTER HALF MARATHON

Race venue: Rear of Chichester College, Chichester

Race fee: Half £24 Affiliated; £26 Standard; 10 Mile £21 Affiliated; £23 Standard

Race type: Multi-terrain, undulating

More info: T-shirt; Medal; Changing facilities; Baggage storage; Toilets; Refreshments; Retail & Parking

Further details: http://www.chichesterhalfmarathon.co.uk/

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WHY race? 5 reasons to enter a running event

Not the competitive type? You don't have to be, but racing yourself fit will improve motivation and is a great way to be a better runner.

Its good for you head

If you’re coming back from a period when training’s taken a backseat, whether it’s because of your lifestyle or a running injury, then why not put your ego to one side and throw yourself in at the deep end? To quote the title of a famous and bestselling self-help book: ‘Feel The Fear, And Do It Anyway’. If you start the race with no expectations you’ll get a confidence boost and be safe in the knowledge that you’re getting a really good workout

It forces you to work hard and include quality

When else will you run that hard? How many runners will admit they can never match what they do in training with what they do in racing? Elite runners don’t race as much as us mere mortals, as they are used to pushing themselves over the top, but for most of us, the extra push of competition is what we need to really get the best from ourselves and train at intensities that will overload the system and boost fitness.

Race short and regularly

Keep the distances short so that you’ve got time to recover. Taking care of yourself is an important part of racing; learn why you should Take Recovery Seriously. If you’re a distance runner, weekly 5k runs are ideal, and form the basis of many good middle to long distance runner’s training schedule.

Push your training – practice race pace

Whatever distance you race, it’s good to have practiced running at that pace. Running Coach and masters track athlete, Nina Anderson explains: “For a marathon this needs to be established at the start of training. Practice race pace once a week. For example, if you want to run 4.15, then train at 9.44 per mile.”

Doing this in a shorter race will be a confidence booster as 9.44 in a 10 km or half marathon will feel comfortable, and you’ll have time to focus on keeping the pace and familiarizing yourself with how it should feel.

Vary your races for training variety

If you race as part of your training, you cannot expect to produce PBs every week. But this doesn’t mean you won’t get a PB again!

If you’re goal is to base build, 5 km time trials are ideal; for building strength and endurance, cross country racing can’t be beaten; and if you’re wanting to sharpen up your pace, racing on the track will push the anaerobic system to the limit. You can still plan in key races, for example a half marathon six to eight weeks off a marathon, and for this you can allow a mini taper to ensure you get the best results.

These are five great reasons to run a race and they apply to every level of runner. Don't be afraid of racing, find a race near you now.

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Massage and Kinesiology taping with Leslie at Believe in Wellbeing

I am a massage therapist and homeopath and have recently added deep tissue massage to my skills.

Deep tissue massage techniques are designed to assist in correcting problems and imbalances in soft tissues that are caused by repetitive physical activity or trauma.

You will find that a deep tissue session is more interactive than a Swedish massage session as I need feedback from you when working on trigger points to eliminate pain and relax the muscles.

Benefits of deep tissue massage include:

Stimulation of blood and lymph flow, increasing the supply of oxygen and removal of toxins

Loosens subcutaneous tissue and fascia to increase muscle pliability and tissue permeability

Reduces swelling, bruising and pain after injury

Speeds up the healing process

Breaks down and reduces adhesions between injured or unhealthy muscle fibres

increases the range of movements in the joints

Reduces stress on other muscle groups that may be overcompensating for the injured area

Stretches specific localised areas of tissue, leading to greater range of movement

Positively affects the nervous system by stimulating nerve receptors to reduce pain

A deep tissue session is really beneficial after an event and we do recommend that you don’t do anything too strenuous for 48 hours afterwards, to give you time to recover.

I am also qualified in kinesiology taping. Kinesiology taping supports posture and alignment and is designed to support the muscles and joints and aid in lymph flow and blood circulation. This is a great way to support your muscular and skeletal system if you are recovering from injury or strengthening particular areas. Perhaps you are ramping up your mileage and suffering with niggles that you had not had before. Kinesiology taping may be a good way for you to support this area while you become stronger.

If you are recovering from an injury or you need support in a specific area talk to me about how kinesiology taping can help you get stronger while still enabling you to continue your training. Get in touch with me to book your session. Regular massage sessions really can make a difference if you are struggling with chronic pain or an injury.

I have a therapy room at home on Hayling Island, I have a clinic in Chichester on Fridays and home visits may be possible too. Link in with me at www.facebook.com/BelieveinWellbeing and further info at www.BelieveinWellbeing.co.uk.

(P.S. A prize for anyone who can guess the person on the table in this photo – except for those who were there on the day!).

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The latest vests

Also available hoodies as modelled by our coach on 10k night!!

For further informationon all thing EJs, please contact either of the following people:

Head Coach (CiRF, LiRF) Suzy Walker suzy.walker@hotmail.com

Head Coach ( LiRF) Topsy topsy@innovationsfitness.co.uk

Membership / Kit Andrea Collier andrea@checkpoint-online.co.uk

Race Event Coordinator/Leader (LiRF) Maria Lush lush55@hotmail.co.uk

Flyer Glynne Parsons glynnep@sky.com