COACH CLAYTON (week 16)

TEAM REPORT (week 16)

As the holiday season begins the MIDIRS 10K contingent was reduced to only six at this weeks training session. After a brief stretch out under the blazing afternoon sun we set off along our normal route of pain. Now usually the field will start and continue in roughly the same order each week according to distance running ability of each person, and this usually means Adam and Cara running at the front. For some reason this week I started at the front of the group, which caused me a slight problem, I am traditionally a sprinter, so if you show me some clear track I'll run into it as fast as I can – not the best idea on a distance run, but luckily after about a mile Adam passed by and order was once again restored to the universe.

With only seven more weeks to go until the big day, we all look for extra inspiration for our training and this came for some of my fellow team members this week. The Downs, where we train, is host to many a jogger especially on such a hot day, so when 'catalogue man' ran past us all with his semi-naked, bronzed, chiseled physique a few people quickened their pace in an attempt to stay with him, but to no avail; in a breeze of tanning oil and hair care products he was gone.

THIS WEEKS TOP TIP: 

When training for a race, keep yourself feeling motivated by varying your workout location – it's good to have something fresh to look at.

INFO STORE:

Every little helps – research shows that three ten minute walks is as effective as one thirty minute walk. So even if you don't have time for an hour's workout at the end of the day, you can find ways to fit things in throughout the day – walk to work, always use the stairs, etc.

CHINESE PROVERB:

Be the first to the field and the last to the couch.

COACH CLAYTON (week 9)

TEAM REPORT (week 9)

The Easter feasting is over and I think it’s finally getting to them – as I met with my fellow team members at this weeks training session I was greeted with mainly glum looking faces; was everyone just missing Adam who is on holiday this week, or was it just the thought of yet another run in the COLD that was doing it? After the usual warm up with partial comic value, we set off reluctantly. With Adam away, Cara led the field with 3 of the 8 runners on show taking on ‘route 2’. Andy showed a touch of the Dunkirk spirit, who after running ‘route 2’ with a heavily strapped knee injury, was lavished was applause from the rest of the team for his efforts. There was a no show from guest runner ‘Penn’ this week who having fallen off her horse, re-mounted and injured her ankle in the process. With motivation in mind perhaps we can all turn to the charity we are running for and this weeks topical Chinese proverb for inspiration.

THIS WEEKS TOP TIP:
Visualize Your Success: One of the secrets of top athletes is that they constantly visualize themselves achieving success, winning races, etc. The mind then directs your behavior towards achieving those goals. The secret is to picture yourself the way you want to be - how will you look when you've lost ten pounds, how will it feel to win the race, etc. Visualize this first thing in the morning, throughout the day, and as you go to sleep at night. You'll soon be on your way to realizing that vision.

INFO STORE:
Be strong: Runners work hard on training their legs, but you also need to workout your upper body and core stomach muscles to really improve your running. Start a simple daily strengthening routine - press-ups, arm curls, pull-ups, sit-ups. Do as many as you can and do them when you come back warm from your run. You should try to increase the number of repetitions of each exercise on a weekly basis.

CHINESE PROVERB:
“A child's life is like a piece of paper on which every person leaves a mark.”

COACH CLAYTON (week 8)

TEAM REPORT (week 8)
The MIDIRS 10K team was back in force this week, with a full compliment of 10 team runners and guest runner ‘Penn’ enjoying more civilized weather conditions than the previous week. Six runners managed ‘route 2’ whilst Julie and Charlotte joined Ann-marie in the achievement of making it around ‘route 1’ without stopping which is a huge step forward. Vanessa and Andy donned very expensive new running trainers, although the big man has irritated an old knee injury and rumour has it that his knee is very swollen this morning.

THIS WEEKS TOP TIP:
Monitor Your Progress: Many people keep a training log or diary - it's a great way to keep track of your progress, and also a motivator on those bad days - it will remind you of your efforts so far, and encourage you to not let them go to waste.

INFO STORE:
Once your activity or exercise routine is finished, its important that you take time to allow your body to recover, especially after a hard aerobic workout. Always let you heart rate come down gradually, if you simply stop at the end of a run, then its likely that the blood that was flowing smoothly around your body will simply be restricted in areas such as your lower legs (blood pooling) which will make recovery and stretching much harder. Aim to keep warm and moving, slowly taking your heart rate down for a minimum period or 5 minutes before you look at performing the cool down stretches.

At the same time you're cooling down, take in fluids to help your body recover

CHINESE PROVERB:
“Dig the well before you are thirsty.”

Back in the saddle

It was with no small amount of trepidation that I started out on yesterday's weekly run on the Downs. Having missed three consecutive weeks of training, I was sure that my fellow runners would leave me for dust! I was pleasantly surprised, however (more like amazed actually), that together with running buddies Julie & Ann-Marie, for the first time I managed to make it round ‘Route 1’ (2.3 miles) without stopping and in my fastest time yet! I guess that a week of holidaying and indulgence was not such a bad thing after all! (I'm trying to ignore the stiff muscles that I woke up with this morning!). Not being the most (ahem) sporty of people, when I first embarked on this training 'journey', I was haunted by memories of school PE lessons spent running around freezing cold cross-country pitches in the driving rain. I'm happy to say, though, that a few months into it, my exercise fears have not been realised and I'm actually beginning enjoy the challenge (yes really) and the opportunity to get fit. I only have to treble the distance I’ve run so far – that can’t be so bad can it??

COACH CLAYTON (week 7)

TEAM REPORT (week 7)
Freezing gale-force winds greeted the MIDIRS 10K faithful at this weeks training session. With Charlotte on holiday and Andy laid low with a cold, Julie re-joined the proceedings following illness last week to ensure we still fielded an 8 strong team against the unforgiving British weather. We were also joined by guest runner Sue Penn, MIDIRS Marketing Manager, who came out from behind her desk to enjoy some pain with the rest of us. All team members made it round one way or another with 3 people tackling the waterlogged ‘route 2’. Adam helped to drag me round the last mile on a day when I found myself having to run backwards occasionaly just to catch my breath against the wind. Well done to everyone – good character building stuff! I think the Chinese proverb is particualry apt this week.

THIS WEEKS TOP TIP:
Set Achievable Goals: Having goals is great for motivation - whether it's to lose ten pounds before the summer, or build a body like Arnie, goals give us something to aim for. But to constantly experience progress, break your goals down into smaller more manageable chunks, and reward yourself each time you reach a target.

INFO STORE:
Muscles can only achieve maximum performance when all their blood vessels are dilated, enabling sufficient blood flow. At rest, muscles only utilize 15-20 percent of blood flow, compared to 70 percent, or more, after only 10 minutes of activity.

CHINESE PROVERB:
“A gem is not polished without rubbing, nor a man perfected without trials.”

Vanessa Avery

Hi to everyone!! My name is Vanessa and I work in customer service along with Jude and my little sister Julie! I have been with Midirs for 6 years excluding a couple of maternity leaves in between to have my 2 boys Max, aged 4 and Will just 10 months.

I decided to enter the 10k in a bid to get my fitness up and running again after having had my second baby.

Coach Steve has been leading the team with his warm up exercising and words of wisdom and i must admit I am getting into this running game again.
After doing our lap no 1, I have improved my time by about 5 minutes over the last 6 weeks along with my running partner Michelle, and on sunday I did a 5k race within the grounds and woods of Ashton Court for the British Heart Foundation. It was very steep and muddy but I got around it in one piece without breaking something or collapsing.

I do however think I have taken it a bit far now as I have entered the Bristol Half Marathon which is in September so watch this space!!

I Made It Round.....

Hello, I am Ann-marie the Finance Manager at MIDIRS and I am 1 of the 10 taking part in the 10K run in July.

I have to say I am not a natural runner and at times can be rather clumsy but I have really seen improvements over the last 6 weeks. I have managed to make it to all 6 of the group training sessions and can at last day that I managed to run the whole of course 1 without stopping during our training session yesterday. I am so proud of myself and am so pleased that I have been able to make it this far already - There is still a huge amount of progress that I need to make before July but every little stepping stone helps push you that little bit further each time.

Will keep you updated as to how i get on over the next few weeks.

P.S. Special thanks to Jude who helped me through the run and made sure I didn't end up out of breath in a heap half way round the course.

COACH CLAYTON (week 6)

TEAM REPORT (week 6)
Another inspired performance from all those who attended training in the icy winds this week. Special mention to Ann-Marie, who after losing her training partners Charlotte and Julie to illness, still found the form to make it round the course without stopping. Everyone maintained or improved on their course time so big pats on the back for everyone.

THIS WEEKS TOP TIP:
The easy way to decide if you're working too hard, or in the wrong training zone, is the talk test, if you can hold a conversation easily, then you are probably working too easy - if you can't say a couple of words, you may be working too hard.

INFO STORE:
Stretching cold muscles is like stretching a piece of un-chewed chewing gum, it will simply split or tear, this is what can happen to your muscles; however once the gum is chewed, it becomes very pliable and you can pull it wide apart without tearing - once warm, your muscles will stretch further, giving a greater range of movement which will increase performance and reduce injury.

Therefore, ensuring that before any exercise you stretch not only your specific muscles for that exercise, but all muscle groups to some extent, will help you to prevent any damage or tearing.

CHINESE PROVERB:
“Do not fear going forward slowly; fear only to stand still.”

On the boulevard, wild and free...

Might I suggest some additional inspirational tracks. As I don't have an iPod I shall be singing the following out loud instead:

Running up that hill – Kate Bush
Born to run – Bruce Springsteen
Keep on running – Spencer Davis Group
Run baby run – Sheryl Crow
Run to you – Bryan Adams
The loneliness of the long distance runner – Iron Maiden
Running with the night – Lionel Richie
Run, run, run – Velvet Underground

Or anything by Run DMC or Runrig.

Inspirational Playlists

With a few people off will the dreaded lergy this week and me unable to shake a cold for a couple of weeks now, we were a little slim on the ground...

I decided I would have to make a playlist for my ipod to get me round, say around 25mins worth of inspirational music!! See what you think...

Track 1: Into The Groove - Madonna (Single version not the crapy immaculate collection one)
Track 2: Ready to Go - Repulica
Track 3: Don't Stop Movin' - Livin' Joy
Track 4: Breakout - Swing Out Sister (Just Cause)
Track 5: Going the Distance - (Bill Conti, Rocky Soundtrack)
Track 6: I Will Survive - Gloria Gaynor
Track 7: Before I fall to Pieces - Razorlight

Worked for me anyway...
Route 2: Time 00:25:56

(Picture exclusive of Flo Jo Below!!)