Wow. Another really busy week for club members. Great turnouts for club runs, lots of parkrun action on Saturday and a wide reaching and diverse range of events on Sunday.
Friday evening saw the biggest turnout of the year for Track training as members gear up for winter gains. This week was the Cooper test, a simple but uncomfortable method of estimating VO2max week which provides an opportunity to measure current fitness and set a benchmark. The cooper test is simple, you run as hard as you can for 12 minutes around the track. The distance you cover enables Head Coach Carl to estimate your V02max, this is how much oxygen is consumed during maximal exercise. It is expressed in millilitres per minute per kilogram of body weight. In English, your VO2max depends on the efficiency of the cardiac, respiratory and vascular systems.
If you want to see how you compare for age and gender or learn more click here
Carl B – 52.43
Stuart M – 55.78
Craig B – 60.03
Sarah A – 45.72
Hannah G – 37.45
Gareth – 42.59
Chris C- 46.62
Patrick W – 54.66
Celia – 46.84
Paul A – 43.04
Matt J – 42.59
The Cooper test will be repeated every 8 weeks so members attending the Track sessions can ‘track’ their improvements. If you haven’t done a Cooper test before, come along next time and see where your fitness currently stands… then get advice from our three brilliant coaches to help you improve it!
Onto the weekend and a dozen members joined 514 other runners at Parkrun Frimley Lodge. Two members were celebrating milestones as Ian Bromley overcame a longstanding injury to finally complete that 100th parkrun while Royston Crandley logged his 150th by volunteering as tailwalker.
Plenty of other achievements as Jim Laidlaw finally exorcised his sub-20 parkrun demon with a huge PB of 19:37. Stuart Mayes recorded a CR for Frimley as well as an outright Season’s Best despite ‘Cooper Test legs’. Jon Payne joined him with a SB of 20:33, just 1 second faster than last week.
Over at Great Hollands Rec for Bracknell parkrun Charlie St Aubyn was first member into the finishing funnel just 3 seconds ahead of Patrick Wadsworth who recorded a Bracknell SB (in fact his fastest time on the new slower course) on marathon and Cooper Test legs! Lottie St Aubyn also achieved a Bracknell SB while Sharon Fields and Jane Pond recorded Bracknell Course Records. Well done to the trio or members who posted outright personal bests; Alan Boother, Andy Alexander and Kieran Cooper.
Parkrun Rushmoor witnessed another SJ run under twenty minutes as Alistair Ingall-Tombs beat the milestone in only his 4th parkrun. Michelle Wilson enjoyed the results of recent training with a new outright PB as did Graeme Lafferty who recorded his third PB in as many weeks. Harvey Young recorded a Season’s Best as he homes in on his fastest ever time.
Loads of Parkrun Tourism this week. Starting with the locals and regulars; Kate Parker and Jon Green ran at Dinton Pastures, Jon Tovell at Crane Park, Twickenham and Will Lucas at Seaton. Phil Boylan and Kim Reeves ran at Llanelli Coast. John Featherstone and Richard Boese were at Basingstoke where Richard ran as guide to a visually impaired runner.
Alurie Dutton sampled the new event at Marlborough Common while further afield Anne and Simon Whillis ran at Keswick, Yvette Glacken at Blackpool and Colin Carpenter and Teresa Milroy at Fell Foot, Newby Bridge in the Lake District.
Furthest afield of all – Kzrysztof Zielinski ran his 7th parkrun at Gdansk in Poland where he ran his fastest ever 5km with a fantastic time of 18:25.
Voted their favouite marathon by a number of 26.2 aficionados; this year’s Loch Ness Marathon was another brilliant edition with Alison Jones and Leon Hicks in action. There is already discussion about a bigger contingent of SJs making the trip north across the border.
closer to home a trio of members ran at the Alice Holt 5k and 10k. Sarah Jones continued her great progress finishing in 38:45, while John King and Louisa Enriquez raced the 10k finishing in 54:35.
Lou Turner and Caroline Cutliffe completed Cancer Research’s Shine Marathon on a landmark laden course around Central London in wet conditions. Lou completed the full marathon and Caroline returned to Tail Walk the Half Marathon.
SJ Ultra Legend Lina Johnson completed the Humanity Direct Tring 50k Ultra just as a little ‘training run’!
Jackie Kent rocked a colourful sock/shoe combo at the Winchester Half Marathon and she dazzled fellow runners en route to a 2:33:21 finishing time.
Half Marathon debutante Jess Metcalfe took on the Simply Health Great Bristol Half Marathon and finished in a great time of 2:12:48.
Mark Neve continued his burgeoning love affair with 26.2 miles as he tackled Phoenix Running’s The Running Man marathon where he finished in 6:21:16.
This week on Strava we matched the Club’s biggest ever week with 100 members logging runs on Strava. To take part in this just create a free Strava account and link it to the club in your profile. Here’s the top 10 from last week:-
Please let me know if I’ve missed anything and share your results and achievements in the future so the rest of the club know what you are up to. It’s also great to find out about new events or get an honest opinion on the multitude of events out there so we love to receive run reports. Any member, any event, any distance, any surface! Just email email@example.com
As always keep a look out on Facebook for details of the weekday evening runs.
Tuesday Club Run: The biggest club run of the week will as always offer multiple groups to cater for all abilities from beginners through to faster and more experienced runners. It’s perfect for novices and those coming back from injury or a long lay-off because you can start with an easy group and work your way upwards. The start time is 6:30pm as always, this week from Sandhurst Memorial Park.
Tuesday Intervals: Later the interval sessions will meet at The Tythings in Yateley at 8pm. The session will be on School Lane and will consist of 4 x 4 minutes and 3 x 3 minutes, all with 45 seconds recovery. You can read more about the Tuesday night intervals here
Wednesday: Sharon and Andrea are the General Members for Wednesday and they have a great route planned for this week. Join them at Sandhurst Memorial Park at 7pm.
The 10k to 10M course starts at the earlier time of 6:30pm also from Sandhurst Memorial Park.
Thursday: This week the threshold/improvers run will be on the Golden Retriever route. Meet at Sandhurst Sports Centre at 7:30pm and don’t forget lights and high vis clothing. The run is a great way to improve fitness by running as a group at a slightly harder intensity. There is a shorter route available and a sweeper so nobody gets left behind.
Friday: Track is still free and the coaches have some great sessions planned for all abilities to improve fitness and technique. This is a great way to improve your running form and fitness, get faster and help prevent injury. If you’ve never ran on a track before give it a try, it’s a lot of fun and you are never more than 200m away from the start.
This weekend is the Running weekend with a huge programme of running related activities.
RUNNING WEEKEND – KEY INFORMATION:
– Saturday’s activities take place at Edgbarrow Sports Centre, Grant Road, Crowthorne, RG45 7JL
– We will provide breakfast for the Saturday morning session, and lunch for the Saturday afternoon session.
– You will be able to get tea and coffee from our urn all day.
– If you want further drinks and/or snacks during the day, please bring your own.
– Some sessions may be outside, so please dress according to the weather.
– We have access to changing rooms (Saturday only), bring spare clothes in case you get wet/muddy on the runs.
– Please ensure you’ve submitted your options form BEFORE WEDNESDAY 26TH SEPT. (see below).
ALL ATTENDEES MUST CLICK HERE AND COMPLETE THE SHORT FORM WHICH WILL HELP WITH LOGISTICS THROUGHOUT THE WEEKEND
Please remember that all the people delivering talks are volunteers, and many of them are your club mates. Public speaking can be tough for some people so please be supportive to them during their talks.
If you haven’t signed up, but you now wish to attend, please submit the above form and make your payment ASAP.
Running Weekend Schedule
Saturday 29th September
9.00am – 10.00am Club run with looping. Short (3 or 4 miles) and a Longer (5 miles) options are available.
10.00am – 10.30am Breakfast with tea/coffee is served in the Small Hall.
10.30am – 11.30am Streamline Coaching – “Training to Become a Better/Faster Runner” (Small Hall)
11.30am – 12.30pm Stressfree – “Pilates for Runners” (Dance Studio) *active session
12.30pm – 12.45pm Short Break.
Departure time for morning only participants; arrival time for afternoon only participants.
12.45pm – 1.45pm Bingo Intervals with Mark and Nikki (Bottom Field, or Sports Hall if weather is poor) *active session
1.45pm – 2.30pm Lunch with tea/coffee is served in the Small Hall
2.30pm – 4.30pm Please select one activity at each session. (see link above to make your selection)
4.30pm – 4.45pm Short Break for those attending the Run Leaders Course; departure time for everyone else.
4.45pm – 5.00pm Jenny will lead a Run Leaders’ Course, subject to demand.
FREE CHILDCARE – if you’re using the free childcare option, please see the link above to provide your child’s details.
Sunday 30th September
9.00am Club run starting at Yateley Town Council Offices (The Tythings).
Shorter (6 miles) and Longer (10 miles) options are available. Pacing groups to be determined on the day.
1.00pm Lunch at The Cricketers Pub, Yateley. (see link above to pre-order your lunch)