Intervals Training - Tuesday 5 November

As Rob is away, he asked me if if I could take next week's intervals session. I thought I'd forewarn you of the session I had in mind. 

Geared primarily at those training for a forthcoming 10 mile or half marathon, I propose, after a warm up, a minimum of four and a maximum of six 1 mile intervals with a 3 minute recovery, based on them being between the Barrowby Gate Roundabout on the A52 and somewhere just before Rectory Lane on the same road (From memory I believe it is all lit). Meet at the usual venue to warm up first.

Target pace should be around, or ideally, just a little faster than your current half marathon pace. Consistency of pace and effort through the intervals will be the focus rather than maximum attack on the first mile followed by the inevitable, painful, decline. Bring a stopwatch / Garmin etc, if you have one.

If anyone has a better place to do these intervals, I am all ears.

Cheers

Matthew

 

King of The Mountain- Mt Buninyong

Sunday 27th October

A cloudy day, meant Mt Buninyong was shrouded in fog for the start of this new event- the King of the Mountain. A 5.5km climb to the top is rewarded with great views as the clouds cleared away, and a fast down hill to finish a lovely fundraising event. Over 200 competitors ,walking or running made this a successful inaugural event for the village of Buninyong, as part of the Good Life Festival.
John Blair finished in just over the hour so gradually getting some fitness back.

John B

Newark parkrun result

Robert Howbrook PB’s in his ninth Newark Park run, on a course that is a minute slower than most Rob scored 71.2% in knocking exactly 30 seconds off his previous best.

 

Grantham Journal

Good photo of Pasky in it this week, bound to sell out so get your copy now!

 

Regards

 

 

 

Robert McArdle

0788 7796 991

 

Dambusters

Entries are open for the Dambusters. 

I've just entered, it's a fantastic flat 10K run around Rutland Water.

Preceeded by a 1.5k swim in Rutland Water, and a 42k bike ride, just to warm you up.

With a start time of 7am, it also means you can be back at home before lunch 

Mark

Award at AGM

A big thanks to all who put a vote my way for the Moty award at the AGM - it meant a lot to me coming from hardened runners! Sent from Yahoo Mail on Android

Presentation Night Winners

Handicap Winner             Based on Result

 

Winner                                 Gwenda Williams, 3:56 inside her previous best

Runner-up                          Andrew Spencer, 2:25 inside his predicted time

 

WMA Winner Men          Based on highest %

 

Winner                                 Matt Kingston-Lee, 77.60% at Notts Half

Runner up                           Paul Davidson, 77.23% at Spalding

 

WMA Winner Women   Based on highest %

 

Winner                                 Catherine Payne, 76.35% at St Ives 10k

Runner up                           Abi Schofield, 71.19% at the Bedford Half

 

Best Newcomer               Coaches choice

 

Winner:                                Rob Howbrook                  3 races, percentage climbing will be over 70% next year

Runner up:                         Chris England                     PB every race

Biggest Improvement    Coaches Choice

 

Winner:                                Paul Rushie Rushworth for beating an 11 year old PB in London

Runner Up:                         Scott Jones for a year of PB’s

Special mention:              Holly Durham great times but we can’t tell if it is an improvement or if she was that good to start with!

Member of the year      

 

Winner: Gerry Hyde

Runner up:         Paul Rushworth

Voted for at the meeting by the members

 

Brackenbury 10km

The Brackenbury10 Km Run is through the forests surrounding this once bustling gold mining town of the mid-19th century, where forestry and farming has now replaced gold mining.

The Brackenbury 10 Km Run is not an easy course with quite large changes in altitude many times during the run. But the delights of the Australian bush with its myriad of native bird and animal life will distract the runner from the arduous exercise of the course. GRC’s John Blair was delighted to finish as third man home in a time of 61:20

Welcome to the GRC Committee

We are delighted to confirm that Matthew will be joining us on the GRC committee, as well as his running experience Matt brings with him ideas developed in other clubs as well as his PR skill in preparing publicity material.

London Marathon 2014 - The club ballot

It’s Gordon! Having completed Amsterdam, Paris and Berlin in recent year’s Gordon is going to represent GRC in next year’s London Marathon.

 

 

Folksworth 15 next January 19th - Entries Open so don't delay!

Now in its 25th year, the Folksworth 15 has grown to become one of the most popular local races especially for spring marathon training.

The route is takes in some great scenery over two laps of an undulating course, all on country roads. With three fairly steep hills on each lap the course is testing, yet the hills do not deter runners returning year after year to take part. The Folksworth 15 has become an annual race fixture for many runners and is a great training race.  . www.yaxleyrunners.org.uk/folksworth-15/

Each year they receive very positive feedback which has given the Folksworth 15 its  reputation of a well organised, well marshalled race with a technical top for all runners. Entries do fill up quickly and they usually reach their limit of 500 before the closing date, so please enter early to avoid disappointment.

 

GRC member Paul Rushworth travelled to the Pennines to take part in the Milltown to Moors Half Marathon in Oldham. The race left Oldham Town Centre before climbing four miles out to the moors around Saddleworth.  The hilly nature of the course continued through the full 13.1 miles. Paul finished in 1:38. 

Race Report

Peterborough Parkrun #12, Ferry Meadows Country Park, Peterborough, Cambridgeshire, Saturday 19 October 2013.

In pursuit of a quick 5K course, Grantham Running Club's Matthew Kingston-Lee headed to Peterborough to take part in Peterborough parkrun #12, held on Saturday 19 October. The fledgling parkrun may only be its third month but the picturesque and immaculately maintained Ferry Meadows Country Park is no stranger to 5k events, being one of the venues of the Peterborough 5K Grand Prix Series.

The free-to-enter 5K timed run utilises one small lap of Lynch Lake and two larger laps taking in a tour around Overton Lake. The course, which has a UK Athletics 'Course Accuracy Certificate'  is run entirely on tarmac and is virtually pancake flat save for a short rise and descent over a small bridge. With KM markers and a plentiful quota of enthusiastic volunteer marshals, Peterborough parkrun very much had a race feel in terms of the slick organisation.

Matthew took off at the start in exuberant fashion, perhaps a little too enthusiastic as he took the lead after two hundred meters and headed the field after the opening kilometer by several seconds. He led until around halfway when Darren Preston caught and passed Matthew, eking out a small gap that Matthew was unable to close down as he struggled to maintain pace in the final kilometer. Matthew crossed the finish line in second position, clocking 17:21, which was frustratingly one second outside his 5K / parkrun PB, but was pleasingly 43 seconds faster than his previous fastest parkrun of 2013.

Sunday Run 20th October 2014

10:30 from the Manners in Knipton for the Belvoir Loop

Regards Robert McArdle

0788 7796 991

2014 RETFORD HALF MARATHON AND FAMILY FUN RUN - SUNDAY 9TH MARCH 2014

Entry is now open for the Annual Retford Half Marathon and Family Fun Run which is taking place on Sunday March 9th 2014. The event comprises of the main 13.1m Half Marathon (min age 17), and an approx 2m Family Fun Run (min age 7 – under 10s must be accompanied by an adult).

NEW FOR 2014!!

The 2014 Retford Half Marathon and Fun Run, which is organised by Retford Athletic and Running Club, will start and finish at a new base at Retford Oaks Academy, Babworth Road, Retford (DN22 7NJ). Start time for the Half Marathon is 10.00am, with the Family Fun Run starting at 10.15am.

 

In addition to the new base which offers excellent facilities for runners and their supporters, in response to feedback we have also worked with Barnsley Premier Leisure, Nottinghamshire Police and Nottinghamshire County Council to make a number of some small alterations to the Half Marathon route to improve the course, and to improve safety for runners.

 

We are also introducing "chip timing" for the first time in the event's history, and we're increasing the race entry limit to 700.

 

PRIZES, TROPHIES & MEMENTOES

In the Half Marathon Prizes and Trophies will be presented to the first three Males and first three Females, with Trophies presented to each Female and Male winner in the various age group categories (only one individual prize and trophy per runner)

 

Each entrant completing the Half Marathon will receive a commemorative *Technical T-shirt.

 

In the Family Fun Run prizes will be presented to the first three under 17's, and all entrants will receive a medal. A Schools Team Trophy will be presented to the first school to have 3 pupils finish the Fun Run.

 

ONLINE REGISTRATION

Online registration for both the Half Marathon and Fun Run is now open on the Run Britain/UK Athletics website. To register online gowww.runbritain.com/races and enter key word "retford", or alternatively use the direct links below.

Direct Retford Half Marathon link 
www.runbritain.com/RaceDetail.aspx?eventid=75bd06c95c5f&raceid=7cbd0ccb5c6e&returnlink=http://www.runbritain.com/races?keyword%3dretford%26distance%3d%26region%3d%26county%3d%26profile%3d%26surface%3d%26awards%3d%26entrants%3d%26page%3d1%26pagesize%3d8%26gender%3d0%26onlineentry%3d0%26responseType%3dhtml  

Direct Retford Half Marathon Family Fun Run link

www.runbritain.com/RaceDetail.aspx?eventid=7cbc06c95c65&raceid=7dbd0ccb5c6f&returnlink=http://www.runbritain.com/races?keyword%3dretford%26distance%3d%26region%3d%26county%3d%26profile%3d%26surface%3d%26awards%3d%26entrants%3d%26page%3d1%26pagesize%3d8%26gender%3d0%26onlineentry%3d0%26responseType%3dhtml  

 

POSTAL REGISTRATION

Postal registration is also available using the postal entry forms (attached) which are also available on the event webpage at www.retfordac.co.uk/retford-half-marathon-c29.html

www.retfordac.co.uk/attachments.do?attachment=212&_a=download (PDF Format)

www.retfordac.co.uk/attachments.do?attachment=209&_a=download (Word Format)

 

ENTRY FEE, START TIME & RACE LIMIT

The entry fee for the Half Marathon is £16 for UKA Affiliated runners, and £18 for Un-affiliated runners. - £2 extra on the day (if places available). Entry into the Fun Run is £3. 
Each Half Marathon and Fun Run Entry fee includes a donation to Bluebell Wood Children's Hospice, our chosen charity for the event. 

The start time for the Half Marathon is 10.00am, with the Family Fun Run starting at 10.15am.    

The race limit for the Half Marathon has this year been increased to 700, however the race tends to fill up quickly therefore we would encourage runners to register as soon as possible.

BLUEBELL WOOD CHILDREN'S HOSPICE

Bluebell Wood Children's Hospice is our chosen charity for the 2014 Retford Half Marathon and Family Fun Run. If you would like to run on behalf of Bluebell Wood and raise much needed funds please let us know if you would like us to send you a sponsorship pack including a free Bluebell Wood running vest. For more information on Bluebell Wood please visitwww.bluebellwood.org

BLIZZARD PHYSIOTHERAPY

Blizard Physiotherapy, sponsors of the 2013 Retford Half Marathon, will once again be sponsoring the event and will be on hand on the day offering massages and advice,  and will be providing further details of their services ahead of the event. For more information visit www.blizardphysiotherapy.co.uk  

VISIT US ON FACEBOOK

Please visit the Retford Half Marathon Facebook site to keep up-to-date with important information about the event, to look at pictures/results etc from previous Retford Half Marathon's, and to post questions to the race organisers. www.facebook.com/retfordhalf   

 

QUERIES

If you have any questions about the event please contact the event organisers using this dedicated event mailbox retfordhalf@gmail.com 
 

We sincerely hope that you will be able to join us at this event and that you have a wonderful day!

 

Retford Half Marathon 2014 Organising Committee 

Enquiries: retfordhalf@gmail.com  

Event website: www.retfordac.co.uk/retford-half-marathon-c29.html  

Visit our Facebook event page: www.facebook.com/retfordhalf  

 

*Technical T-Shirts for all pre-registered entrants, but subject to availability for "on the day" entrants.

 

The Rauceby Ripper 2014

The race is an 8.5 - 9 mile multi-terrain event open to Runners and Walkers alike starting and finishing in South Rauceby near Sleaford, Lincolnshire on Saturday 1st February 2014. Full details including online entry and a PDF entry form can be found via Sleaford Town Runners website www.sleafordtownrunners.comclicking the 'Ripper' tab on the homepage or direct via the Rauceby Ripper Website http://theraucebyripper.webnode.com/

Sleaford Half Marathon and Family Fun Run - 23rd February

Dear Runners,

As previous entrants into the Sleaford Half Marathon and/or the Sleaford
Striders Summer 10k we thought you might be interested in the
2014 Sleaford Half Marathon and 3km Family Fun Run.  We have been granted a
UKA race license (Number 2014-10581) and online entries are now open.

The race takes place at our usual venue (RAF Cranwell) on Sunday 23rd
February 2014.  Unfortunately this year we have had to increase entries to
£15 for UKA affiliated runners and £17 for non-affiliated runners.  However,
the good news is that this year there is there is no additional admin fee
for online entry - in previous years this was
£2 so effectively online prices have stayed the same.

The race will be chip timed with numbers/chips to be picked up on the day of
the race.  Full details of the race are available on our website -
www.sleafordhalf.com and the latest news will be posted on Facebook -
www.facebook.com/sleafordhalfmarathon and via twitter (@sleafordhalf).  We
will update the website with entry details (and an entry form) very soon.

Online entry this year is via the RunBritain website -
www.runbritain.com/entries/EnterRace.aspx?evid=7db50bc95c64&erid=7cba06c95c6
3.
  Please note you WILL need your UKA affiliation number to register as an
affiliated runner. Entries for teh 3km Family Fun Run will be on the day
only.

If you have any queries or wish to be taken off this email list, please
contact entries@sleafordhalf.com.

Happy running and hopefully we'll see you in February,

The Sleaford Half Race Team
www.sleafordhalf.com
www.facebook.com/sleafordhalfmarathon

Peterborough 2013

Peterborough 2013, a set on Flickr.

Photos from the Peterborough Perkins Great Eastern 2013 Half Marathon race.

Peterborough Great Eastern Run

Peterborough Great Eastern Run

Despite difficult weather conditions with heavy raid and a strong northerly headwind for the first six miles of the race the athletes from Grantham Running Club gave a good account of themselves with five Personal Bests and five people doing a race of this distance for the first time. Andrew Pask’s time of 90:32 was over three minutes faster than he had ever run before. Scott Jones and Holly Durham both continued their run of personal bests at all distance whilst Ruth Dunstan took over ten minutes off her time to finish in 2:02:40. Full Results from GRC

David	Kay	M			01:25:42
Andrew	Pask	M	PB		01:30:32
Holly	Durham	F	PB		01:32:23
Scott	Jones	M	PB		01:32:31
Thomas	Williamson	M			01:34:03
Ben	Harness	M			01:38:11
Catherine	Payne	F			01:38:36
Robert	McArdle	M			01:40:41
Robert	Howbrook	M			01:41:13
Sarah	High	F			01:45:04
Penny	Hodges	F			01:45:01
Lucy	Roberts	F			01:50:56
Andrew	Spencer	M	PB		01:49:01
Anna	Littlecott	F			02:02:39
Ruth	Dunstan	F	PB		02:02:40
Chris	England	M			02:11:14
Lisa	Burn	F			02:07:56
Yvonne	Taylor	F			02:22:28
Gwenda	Williams	F			02:23:15

Munich Half Marathon

GRC’s Iain Brown set a personal best in the Munich Half Marathon with a time of 89:47 with teammate Wendy Johnston clocking 1:55:16

Club AGM

This event will be held on Wednesday 23rd October at the Railway Club starting at 19:30. It is your chance to hear what your club has been doing and help shape the next 12 months, all the committee positions are up for re-election and we will have a few decisions to make. We will also be honouring our athletes who have excelled this season. Can you check your own times under the "Season's Best" are accurate so that you don't miss out. Also check out the membership page for more details. AGM The London marathon club ballot ticket will also be drawn, if you are a first claim UKA member and are interested in applying please check our training page for more details

Latest photos from Grantham RC

news, a set on Flickr.

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