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Weekly Running Update from Redway Runners
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Lovely snowy club Sunday run 17 January
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In this issue:

Update; 21 January 2016

Trophy Help

We are going to be providing a club trophy for a couple of local events, we have been through the various catalogues, but would like to produce something a bit more bespoke and unique.

That is where we need your help - could you help us produce something a little different - if you think you could help please drop us a mail at rr@redwayrunners.com and can give you some details - we do have a budget for this, so if you can help let us know.

IMPORTANT

We always want to be a fun, social running club and that does not just mean for us but also for those that we come into contact with so can I please remind you of a few things

Parking, especially outside David Lloyd then please do not park on the double yellow lines, parking on the yellow lines outside David Lloyd entrance is dangerous for the cars then entering and leaving. There is a real chance of getting a ticket making your run very expensive - we are expecting traffic wardens in the area soon. We know this is not solely runners as the car park at David Lloyd is very full at this time of year - but we do not want you to be fined or have you car involved in an accident.
The car park at Gulliver's is open during David Lloyd opening hours for January and February, so no excuse.

Running, We have put this message out a lot on the Sunday runs recently, but it applies just as much at our other runs especially in the evening runs, please keep left and only two abreast and do not block the whole path, blocking the path causes problems not just on the club runs in operating the loop backs but worse is not good for other users of the redways, they cannot get passed and feel awkward with a big group of runners bearing down on them.

Also remember when running you we do not have right of way when crossing roads and a meeting of car and runner the runner will lose.

So please just be sensible and bear - we want to be fun and social club lets keep that reputation and if anything build on it more - a friendly hi and a wave go a long way and lets think of others.

Track nights

Next Wednesday night January 27th marks the first track session of 2016!

We meet at 6.45pm on the track near Stantonbury fields coming in off H3 Monks way. The session is open and suitable for all abilities and is £1 for club members and £3 for non members.

The first session will be a simple pyramid set with a recorded 400metre time trial at the end. From February we will be having 2 sessions a month to ensure we offer a more comprehensive workout plan.

Dates for your diary:

  • Feb 10th
  • Feb 24th - special guest Adam Gibson Greenlight PT
  • Mar 9th
  • Mar 30th
  • Apr 13th
  • Apr 27th
  • May 25th

A full list of dates can be found on the club event page

Each session will have a structured warm up inclusive of running drills and strides and will have a specific yet simple to follow main workout designed to challenge you and improve performance. We generally finish the session off with a fun game or relay of some kind. With so much to squeeze in you would be responsible for your own cool down.

Time on the track is well spent for runners at any level and can be bags of fun also. These sessions will be perfect for anyone with a spring running goal whether that be running a fast 5k or running the marathon.

The track provides a fresh, friendly and floodlit environment with the discipline and support to achieve a steady or challenging workout that you 'may' not achieve running on your own. Track running will increase your speed and speed endurance along with helping your running form and getting better at holding a faster pace over a longer period of time. What's not to like?!

The Thursday night interval team of Jonathon and Stuart will be coming along and getting involved as well and will also lead some sessions. So anyone who runs Thursday intervals but hasn't been to track before now is your time... I will post up a reminder next week but look forward to seeing you all there

Looking forward to seeing lots of runners there next week wanting to have some fun and do a bit of faster running

Bacchus - last chance

Let's start with the bit you have all been waiting for:

The fancy dress theme for Bacchus 2016 will be..... (Drum roll).... (Nervous tension) ......Emergency Services!!!

Last chance for discounted entry; If anyone still wants to enter please email michellegb@sky.com for information. The club discounted rate is £41.40 per person and needs to be paid by 22nd January. What do you get for your money? The most brilliant day out with at least 62 Redway Runners running a half marathon in around 4 hours taking in the wine stations every two miles! And all finished off with cake (did someone mention cake?) and a barby not to mention the medal and tee!

Club Coach; Douglas Yabsley is arranging a bus for a return trip on the day, either PM him or email Michelle, or reply to this mail if you require a chariot!

Contact Michelle at: michellegb@sky.com

Redway Runners Festival of Running

Looks like we may be closing entries for the Redway Runners Festival of running on the 4 and 5 June 2016,
 
It is one weekend with a marathon, two half marathons and a 10K with events on the Saturday and the Sunday - so it even gives the perfect opportunity to do one, two event or even three or for the mad all 4. Entries are limited for each race.
 
SO IF YOU WANT TO BE A PART OF IT ENTER NOW
 

New Thursday evening beginners start

45 beginners and 18 helpers braved the cold and started running at our Thursday new beginners group with Annette - welcome to you all! Great efforts, well done,

New Thursday daytime beginners start

We had a very impressive 22 people start on the Thursday morning beginners group, with 12 runners helping out. All did very well. We started off with an introduction to the club, and then some stretches before jogging/walking for 1 min x 10 times. I hope all enjoyed their first session. Thank you to all the runners that helped out.

Redway Runners at the Cross Country

Great turnout by Redway Runners for the 4th match in the Chiltern League Cross Country on Saturday in Luton , thank you to everyone who helped.

You can find the results at:

http://www.chilternccl.co.uk/results.htm

The 5th and final match of the season is on home turf at Campbell park on Saturday 13 February
Let's make it our biggest turnout yet, w
e need you for the last race and we could move up to second in the league from third.
 

Isle of Wight Club UK trip

We have added a link for camping for the Isle of Wight club trip for parkrun and the half marathon on 21 August weekend - all the details at:
http://www.redwayrunners.com/isle-of-wight-club-trip/

Thursday night improvements

We have taken feedback from our evening runners and will be tweaking the format of our Thursday night runs from next week. We will still be putting on the usual Step Up, Social and Interval runs but with some subtle changes as below

INTERVALS will continue with two groups once the current winter training programme finishes.
Group 1 will be aimed at runners who run 9 minute mile pace and above, so suitable for all. The intention will be that as people get to the faster end of this group they will then progress into Group 2
Group 2 will be aimed at runners quicker than 9 minute miles. The sessions will get more challenging over time to reflect the progression of the runners

STEP UP TO 10k will be targeted to runners of 9.30 mile pace and above with a view to people moving to the social run as they progress. The session will have a lead runner pacing at 9.30 miles and should always be at the front of the group – no one should be running faster than this

SOCIAL RUN will carry on as a loop back run, suitable for all covering a similar distance to the Step Up To 10k run

Hopefully these changes will iron out some of the small issues we have on these sessions but at the same time keep the fun and enjoyment we all take from them

Calling all parents, can you help?

The MK Marathon Team have set out to make the Superhero Fun Run bigger and better this year and would love your help getting the word out to local schools.

We are looking for people to help circulate flyers in the Milton Keynes school community. Are you able to help distribute flyers at your child’s school? If yes, then please let us know the school and quantities and we'll arrange delivery. It would be great if you could get one of our posters on your school or work notice board. Please let us know if you can help.

Please contact Katie Tucker from the club on katie.tucker89@gmail.com/07814560893 or if you would like any further information.

http://mkmarathon.com/superhero-fun-run/
 

Rocket 5K discount

We have a 5% discount for paid club members for the Rocket 5K on Sunday 1 May, you need to use discount code ROCKET5.

We also have discount codes for the MK Marathon and Half on the 2 May - see race discounts further down this mail. If you can not run then please volunteer to be event crew on the Bank Holiday Monday.


All the info  at the event Website: http://mkmarathon.com/enter-events/

Redway Runners at the Ice Hockey

Great turnout from Redway Runners at the Ice Hockey to see the MK Lightning in a five goal thriller against Guildford Flames at MK Arena on Saturday evening

Thanks to Kevin for organising all 135 of us - match report at:

http://mk-lightning.co.uk/report-mkl-3-2-guildford-flames-16-jan/

Run ABC magazine

Got the January / February issue of Run ABC South magazine - it it up from me (Martin) next time at club run

London Marathon Coach

We have booked a coach again this year to ease your marathon day pressures.
Last years worked well so we'll stick to the same plan, once again £15 per person
To secure your place pay your money to the RR bank account
sort code; 301553
account number; 42390360
With Ref; 'LM coach16'

Then send me an email jamesdown1986@me.com
Available to both runners and supporters

Redway Runners parkrun Road Trip

Time for another Redway Runners parkrun road trip and it is just down the road for Saturday 23 January to the fairly new Rushmere parkrun

So be great to have a good green turnout and we will go for a big green photo near the start at 8.50am

More on this parkrun at:
http://www.parkrun.org.uk/rushmere/

SALE - Redway Runners Calendar 2016

We are down to our last few Redway Runners 2016 calendars and we have decided to have a sale and sell the final ones, so they are now half price at £6 (were £12) if you want one send in payment to the club bank account at:
  • Sort code 301553
  • Number 42390360
  • Name; Redway Runners
Then mail us at RR@redwayrunners.com
 
We have sold our target, which covers the costs of production and all we sell now make more money for the club charity

Marathon Clinic 2016

We are able to confirm we will be holding a marathon clinic again working with the MK Marathon team on the Thursday 4 February 2016 (sorry about clash with club run only night could get the speakers booked) it will be upstairs at David Lloyd, Livingstone Drive, Newlands, Milton Keynes MK15 0DL.

We will have speaking Andy Hully, Race Director for the MK Marathon and Nick Anderson who has 25 years running experience, Nick is a graduate in Science & Management of health & fitness, a UKA level 4 endurance coach. Also on the night Fusion Sport will be attending so you can have a look at the products

More info on the event at:
http://mkmarathon.com/training-and-advice/

The great news for Redway Runners is this event will be FREE for paid members you need to book using the link above and put in the code RRCLINIC
 

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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 julielmartin123@gmail.com) 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:

Festival of Running MK - 6 March 2016
Unofficial code spotted for early bird entries, but no date for given for when to, enter promo MKRUN at:

http://www.mkrun.co.uk/

Southampton Half Marathon & 10k - 24 April 2016
10% discount using discount code RUNCLUB
Website: http://www.abpsouthamptonhalf.co.uk


MK Marathon, MK Half Marathon, Marathon Relay  - 2 May 2016
15% discount using discount code RRVIPS
Website: http://www.mkmarathon.com

MK Marathon, Rocket  5K - 1 May 2016
5% discount using discount code 
ROCKET5
Website: http://mkmarathon.com/enter-events/

Redway Runners Festival of Running - 4 & 5 June
Enter all for races and get them at
£75 with £5 fees (so a £11 discount against booking the 4 races) -Just select 'All four races' at: http://www.enigmarunning.co.uk/events/redway_2016.shtml

 

Running Bites

Have you ‘liked’ our Facebook page yet – if not you are missing the club updates – just click link below and click like
https://www.facebook.com/redwayrunnersmk

Results

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: parkrun.com/results/consolidatedclub/?clubNum=18005. 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

We have many club runs a selection of the main runs is listed below, but you can find the full list at:
http://www.redwayrunners.com/train/weekly-runs/

Monday
Main Club Run - 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 to leave at19.00 or if you are new at 18.50.
 
Tuesday
6 to 8 miles, approximately 9 minute/mile pace, meet reception 9:30 for a 60-75 minute run.
 
Wednesday
Main Club Run - 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).

Social run aimed mainly at post-beginner or step-up level but suitable for quicker runners as well.  Meet on path opposite David Lloyd car park gates at 18:00
 
Thursday
Evening social run or Step up to 10K runs or session work (hills, intervals or the handicap run) meet near the barriers to leave at 19.00
 
Friday
10 mile club run, at between 8 and 9 minute/mile pace, meet reception 9.30.
 
Saturday
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.
 
Sunday
Longer training runs, meet at 9.00 check the web site under 'Train' and ‘Sunday runs’ for details.
 
NON DAVID LLOYD MEMBERS MUST NOT PARK IN THE DAVID LLOYD CAR PARK
 
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.
Copyright © 2016 Redway Runners, All rights reserved.


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