Weekly Running Update from Redway Runners
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New Beginners group with Glenn, Graduate at MK parkrun 30 May 2015
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In this issue:

Update; 4 June 2015

New club run - starts next Tuesday

Remember, starting next Tuesday, 9 June at 19:00, we are going to trial a new run on Tuesday evenings club run. It is aimed at runners wanting to improve their 10k or Half Marathon times. We’ll meet at the barriers by David Lloyd at 19:00.

The idea is for a sub 7 minute pace tempo run on the following format:
  • A warm-up mile at between 7 and 7:30
  • A number of miles paced at sub 7. This is the crux of the run. Initially I would suggest 5 at 6:45 / 6:40.
  • A warm-down mile at around 7:30.
This gives a total expected time of around 50 minutes for the run. Depending on the strength and wishes of the group on the day we can modify the quick section from 4 to 6 or possibly 7 miles.

It is aimed at experienced runners with the required degree of stamina, and please note that the idea will be to run as a group. As such there will be no tail-runner and no loop-backs. It will be run to the clock rather than a set course, and the aim will be to follow paths that avoid main road crossings, so mostly on redways and tow-paths

Initially Paul CJ will lead the run, but as this mainly involves keeping an eye on the GPS, holding a steady pace and making sure that we’re back to the start at (roughly) the right time, there is plenty of scope for others to get involved as we get familiar with the format

parkrun MK Pacing

This Saturday sees a group of parkrun hardened runners willing to help you get a pb.

The plucky group is as follows:

  • Graeme Bickle 21 (mins not years old!)
  • Paul Woodward 22
  • Mick Bates 22.30
  • Steve Burlace 23
  • Martin Lawrence 24
  • Jonathan Clements 25
  • David Warren 26
  • Wayne Walker 27
  • Jen Bates 28

We have pacing bibs with their estimated times on and they will be milling around the start line so get there early and latch onto them.

Can the pacers please turn up around 8:40 to collect their bibs. Ideally bring a few safety pins too! We will try and get a photo of us all looking our best!

Charity of the Year - Bravery Boxes

At the clubs recent AGM we voted for this year's Redway Runners Charity of the year - and as we have previously said it is Bravery Boxes.

We have had a meeting with the charity and it is going to be exciting working with this local charity over the next year and hopefully raising money to help the cause.

They are going to be coming along to the clubs event Beat the Barge of the 8 August, so you will be able to have a chat with them and find out more about the excellent work they do

More information about the charity is below and you can also follow the links for more. (please do like there Facebook page as well) all at:
Bravery Boxes - What we do
Bravery Boxes brings a little joy and lifts the spirits of children who need it most. We raise money to fill the 'Bravery Box' with little prizes for children with cancer to delve into when they have to endure painful or upsetting procedures.  This tiny distraction can make all the difference to a distressed child (or sibling).
Bravery Boxes was founded by a mum, after her own son was diagnosed with a rare and aggressive brain tumour (ATRT) back in 2008 when he was only 2 years old.  Having witnessed first-hand the pain and trauma he endured throughout his treatment, she would try to distract him from the forthcoming procedure, such as having a cannula put in or blood tests, and reward him for his bravery by giving him a little gift. The distraction of a new toy or story book often stopped the tears and soothed the pain shared by mum.
Those actions triggered her idea for starting the Bravery Boxes.
From then on, each child who endured a painful or frightening experience could delve into the Bravery Box and choose a reward.  Bravery comes in many forms.  Sometimes a child’s sibling would have to witness their brother or sister’s distress and pain, so the Bravery Boxes are there for those children too.
The feedback from the nurses and play leaders is that it really works!
The Bravery Boxes are now used on several wards at Addenbrooke’s in Cambridge, in Alder Hey in Liverpool, and most recently Royal Manchester Children's Hospital. 
In May 2014 they officially became a registered charity and also held our launch event - the Bravery Boxes Prom which raised over £7000.
What goes in the boxes?
The treats in the boxes have to be small because the children on the wards may have several procedures a day and many during a week.  The gifts are 'pocket money' style, so cheap and fun.  £2 can buy between 3 and 4 toys to go in the box.  It costs approximately £2000 a year to support a hospital with a Bravery Box. We fill the box with bubbles, crayons, notepads, bracelets, miniature cars and dinosaurs, stickers - and the most popular of all whoopee cushions!  Nail polishes also go down very well with the girls.  These little tokens can bring the biggest of smiles to a sad, scared child after being faced with an injection, blood test, insertion of a feeding tube etc. 
Where are the Bravery Boxes?
They currently have boxes in Addenbrooke's, Alder Hey in Liverpool, and most recently, the Manchester Children's Hospital.  The vision is to introduce the Bravery Boxes to other Paediatric Oncology Centres in the country.

Cheque presentation

Martin Lawrence, Chair of Redway Runners, presented a cheque to Harry's Rainbow, a local charity which supports families who have suffered the loss of a child, at Wolverton Pool.

Redway Runners, voted Harry's Rainbow their chosen charity for 2014 - 2015 and raised £3623 for this great cause. So to celebrate, what better than a combined HR and RR run on a breezy Tuesday evening? (2 June).

Furzton Relay medal revealed...

Everyone likes a bit of bling...what are you waiting for?

Download an entry form here:

Equinox24 Redway Runners Teams

How do you fancy getting involved in the Equinox24 event on the 19/20 September 2015. The Equinox24 is a 24 hour running event held at the Autumn Equinox at the beautiful Belvoir Castle in Leicestershire.  Run solo, or in a team of 2 to 8 on a 10K route. If you are interested contact Tina McGreal (or reply and will forward on to Tina)

More at:

Handicap run Event 49

For the Thursday evening run last week on the 28 May we held the 49th running of the club 4.4 mile handicap run.

We had a record 62 finishing the run. First home was Donna Law and quickest time of the night was recorded by Ben Fairhall, and he took a wrong turn and did a bit extra!!

We had 44 new victims for the handicap run and 6 new PB's.

Well done all the times and results are at:

Thanks to all the helpers on the night
Redway Runners Sunday run, Broughton Fire Station 31 May 2015

Club London Marathon places

As the club has got bigger and the rules for the club places at London have changed at the clubs committee meeting last week we agreed some changes to the ballot, these have now been updatded to the club web site at:

Sunday 7K race

Anyone up for a 7k race at Cranfield University on Sunday? Registration on the day (9.30am). Race starts at 11.00am. £5 entry fee goes to Prostate Cancer. Free food and drink afterwards! Race HQ is:
Cranfield Campus Social Club, Building 33, Wharley End, Cranfield, Bedford, MK43 0AL

Sounds ideal for anyone wanting to move up to 10k!

Women's Running 10 Milton Keynes

Looking for a summer challenge? Women’s Running magazine invites you to join them for their Women’s Running 10K Race Series event in Milton Keynes on Sunday 5 July. The WR10K Race Series offers a fun and friendly atmosphere perfect for female runners of all abilities. If you’re new to running and fancy taking on a shorter distance, there’s also a 5K option in association with This Girl Can - the perfect entry race for beginners!

All runners receive a goody bag worth over £30, technical t-shirt and finishers medal so click here to guarantee your spot today.

Women's Running 10K - Pacing

Could you pace at the Women's 10K above, they need four pacers for the Milton Keynes race event on 5 July.  Looking for women who can run/pace 10k for these times: 50, 55, 60, 70 minutes, if anyone is interested in pacing please let me know.  

All pacers will receive a free technical kit, goodie bag worth £30 and the chance of winning a bottle of bubbly!

Miranda does Edinburgh Half

Well done to Miranda Vogler-Koss who completed the Edinburgh Half Marathon on Sunday 31 May 2015.

She said 'To all the kind people who sponsored me to run two half marathons in May for Junior Diabetes Research Fund. Thanks, Love and Gratitude. Your support meant so much to me and to those that I know who are affected by type 1. You are amazing. To all members of Redway Runners who inspired, helped, supported and trained with me. You are awesome. Xxx'

MK Marathon tees

The MK Marathon team still have some of the popular 2015 tech tees available. These will be going for only £10 if you collect or £12 if you want one posting.

Medium x 30
Large x 4

Andy will be in the cafe on the lake on Saturday morning after the MK parkrun if anyone still wants one. Or, if you want one posting then email:

Junior parkrun MK

For those who have children aged 4-14, MK junior parkrun will be launching on Sunday 21 June at 9am. You can find out more information at

Also expect they will be looking for volunteers on future Sunday morning - so if you get a chance do get involved

parkrun 13 June

With the MK parkrun cancelled on Saturday 13 June (Colour Run at Willen) another chance for a Redway Runners road trip - after a un-scientific vote on Facebook the elected parkrun for the trip is Tring - so make a note and we will do a big green photo near the start line at 8:50
More at:

New Evening Beginners group starting

We are launching a new free evening beginners course with Glenn (course number 26) on the 8 June 2015 on Mondays at 18:00  (first week 17:45) with the group graduating at the free MK 5K parkrun on 25 July 2015

Places are limited and it is likely to fill up fast, you need to book - full details are at:

Please do pass on this information with anyone interested in starting running or coming back to running.

Redway Runners Furzton Relay

The Redway Runners Furzton Relay is a timed 4-person relay race held on the redways and paths around the beautiful Furzton Lake in Milton Keynes. Each lap is approximately 2.5 miles and is suitable for all running abilities. The race starts and finishes near the Fayre & Square family pub & restaurant. Parking and toilet facilities are available. Minimum age is 17 years old on the day of the race. Team numbers are limited so enter your team now before it’s too late!

Registration closes 17 July 2015, or earlier if sold out.

Redway Runners Race discounts

Special discounts have been arranged for Redway Runner paid members – this is the place to find the details

Once you have entered a race let Julie Martin know (e-mail and you can be added to the ‘who is racing’ page on the club website. After you have run the event, send a link to the results to Nigel Sheppard and your result will be added to the results section.

If you have any contacts that can offer the club a discount please get in touch with Jonathan who is looking after these for Redway Runners

Current discount list, shown in date order:

Chicks Chase 3 – 10th June 2015
15% discount using discount code

Chaps Chase 3 – 17th June 2015
15% discount using discount code

Wicksteed Olympic, Sprint and Novice triathlon - Kettering 21st June 2015
20% discount on registration using code Redway20 - Code only valid to the end of December

Cattle Creep 10k – 24th June 2015
15% discount using discount code

Chicks Chase 4 – 8th July 2015
15% discount using discount code

Chaps Chase 4 – 15th July 2015
15% discount using discount code

NSPCC Half Marathon - 12th July 2015
10% discount using code DVDLYD when registering
Website: http:/

Stowe 5k, 10k and Half Marathon - 12th July 2015
20% discount using code Redway20 on all races if registering before 31st January or 10% discount using code Redway10 if registering after 31st January

Kimbolton Half Marathon - 16th August 2015
10% discount using code DLRR123 when registering

MK Infinity Run - 12/13th September 2015

£10 discount off normal registration fee on either the solo, tag team of 2 or team relay of 4 event

RockSolid Race - 19 September 2015
Redway Runners start wave is 11:40 - To join the Redway Runners team the password is 'Redway Runners'  Then try 'Redway' in the promo code field as this may give you a discount

Girls Only Half Marathon - 20th September 2015
10% discount on entries using code RR_GO_HALF_2015 when registering

River Thames Half Marathon - 18th October 2015
£4 off when using code red4off when registering

MK Winter Half - December 2015
15% discount using discount code RR_MKWH_2015


Running Bites

Have you ‘liked’ our Facebook page yet – if not you are missing the club updates – just click link below and click like


Results are posted on the results page on our web page (that is if you have sent a link to the results to Nigel)

The latest club parkrun results are at: If you ran and are not listed then please, from a parkrun mail (results or newsletter), click the ‘manage my profile’ and you can then update your club to ‘Redway Runners’

Normal Running Timetable

RUNNING CLUB - all standards - 'Social run' 4 miles, with loop back for those who run 10 minute miles and quicker, 'Step up group' which does 2.7 miles at a gentle pace and the 'Club run' which does a 4 mile run with no loop backs, so you need to know the route. Each run has a tail runner.
Meet near the barrier entrance at 19.00 or if you are new at 18.50.
6 to 8 miles, approximately 9 minute/mile pace, meet reception 10.00 for a 60-75 minute run.
RUNNING CLUB - all standards - meet at 9.30 prompt in at David Lloyd reception for a max 1 hour run (we mix up runs with Interval sessions or hills or a handicap run).
Morning core session at 10.00 at Special Ops near Simpson village
Evening social run or Step up to 10K runs or session work (hills, intervals or the handicap run) meet near the barriers at 19.00
10 mile club run, at between 8 and 9 minute/mile pace, meet reception 9.30.
parkrun *, 5k meet at the mini bowl at Willen Lake 9.00 - all standards - free event - should register before attending and bring the barcode, you can register your club as 'Redway Runners' even if you have not joined as it is a free event.
Longer training runs, meet at 9.00 check the web site under 'Train' and ‘Sunday runs’ for details.
Please remember to do your warm up and cool downs before and after the run.
Small Print
'Redway Runners' is independent affiliated running club, if you would like to join the club you will find a form on our website. We are not part of David Lloyd and you do not need to be a David Lloyd member to join us.
Copyright © 2015 Redway Runners, All rights reserved.

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