The Running Inn

September Sessions

admin — Mon, 30 Aug 2010 10:28:00 +0000

As I said in the next issue of www.runningfreeonline.com it’s back to school, and new term means new beginnings! For Autumn marathoners, this is the tough month, so stick with it, the rewards are worth it! it’s also our first year as a cross country team, so we’ll be arranging cross country sessions over the next couple of months…. watch this space

Wednesday Sessions

We meet at the Guesthouse East, 13 Hartington Place, Eastbourne for a 730pm start, the price is £15 per month

DON’T FORGET CIRCUITS BY THE SEA, TUESDAY AT 6AM AND FRIDAY AT 6PM!

Sunday runs: informal runs arranged weekly

Wednesday 1st September 2010

Where? Cliff Avenue

4 x hilly loop (change direction), 90 second recovery between efforts

Wednesday 8th September 2010

Where? Seafont

10 x 800m with 1 min recovery – A’s – everyone else finish when A’s completed 10

Wednesday 8th September 2010

Where? Seafont

‘Split miles’

4 x (1000m with 1 min 600m), then 90 secs recovery between sets

Wednesday 15th September 2010

Where?: Gardens

Pyramid: 400m, 600m, 800m, 1,000m, 1,000m, 800m, 600m, 400m

1 min between 4’s and 6’s; 90 secs between 8’s and 1,000m

Wednesday 22nd September 2010

Where? Gardens

10 x 2 minutes to the mark

Wednesday 29th September 2010

Where?: Seafront

5 x 1000m (As); 3-4 x 1000m all others 90 second recovery

SATURDAY 11TH SEPTEMBER VO2 MAX TEST AT 9AM – HOLLYWELL

5k results

admin — Sat, 28 Aug 2010 09:41:56 +0000

the 5k gang

Well done to everyone who turned up at today’s 5k… summer’s back and Eastbourne seafront was as Matt said, ‘at it’s best’, with the tide out, sun shining, and a 5k to run… why be anywhere else in the world?

Brilliant performances, from all, notably, Jamie, who won in 18:52 – an amazing 40 seconds faster than just over a month ago. Seafront regular, James, told me conditions were perfect, but it wasn’t just the conditions that explained his 40 second improvement from the last run from 19:52 to 19:12! Mark Cage, last month’s winner, was consistent only a second between his two 5ks (19:04 this month, 19:03 last month).

Onto the girls, winner Julie, ran 23:45, a time she wasn’t overly happy with as she’s run under 21 before, but out on her own with no one to race with, made it a tough call – well done Julie! And as soon as she was finished she was back out on the course to run with Sam, a fellow club mate, and newcomer to our 5k run. Sam only started training a few month’s ago, when she couldn’t run for a minute or more without feeling knackered, today her goal was to run around 40 minutes, so she was delighted with 38:51!

Second lady was Rachel, who ran 25:38 in July and 25:16 today, a PB. Jacki was next, running over a minute quicker, the biggest improvement, 25:48 (26:56 in July).

Well done to everyone who turned out… here’s the results of today’s race with those who took part in the July race in brackets

Jamie Grenfell: 18:51 (19:31)

Mark Cage: 19:04 (19:03)

James Martin: 19:12 (19:31)

Nick Campbell: 20: 54

Mike: 22:58 (23:22)

Julie Honess: 23:45

Matt Day: 24:27 24:30)

Rachel: 25:16 (25:38)

Jacki: 25:48 (26:56)

Eileen: 35:53

Sam: 38:51

July Results:

Mark Cage: 19:03

Jamie Grenfell: 19:31

James Martin: 19:52

Julia Armstrong: 19:56

Mike: 23:22

Matt: 24:30

Rachel: 25:38

Lyndsay: 25:42

Jacki: 26:56

Luke/Chloe: 35:09

Ciara (aged nine) 2.5k: 16:25 :

August sessions

admin — Wed, 18 Aug 2010 11:36:20 +0000

An unusual month in that half of it’s done (many thanks to the two Ju’s!) As many of you know, Mike and I had our first two week holiday together! It was great – and we’re well rested… so here’s what happening for the rest of the month!

Wednesday Sessions

We meet at the Guesthouse East, 13 Hartington Place, Eastbourne for a 730pm start, the price is £15 per month

DON’T FORGET CIRCUITS BY THE SEA, TUESDAY AT 6AM AND FRIDAY AT 6PM!

Sunday runs: informal runs arranged weekly

Wednesday 17th August 2010

Where? Gardens

Paarlauf – running in pairs around the gardens – as fast as we can for 30 minutes!

Wednesday 25th August 2010

Where? Seafont

1 x 400m, jog back, 1 x 600m, jog back, 1 x 800m, jog back – 2 min rest, repeat, then 4 x 200m! with 30 seconds recovery!

Saturday August 28th 2010

9am: 5k Time Trial – CLUB CHAMPIONSHIPS, WEAR YOUR VEST!

WEDNESDAY SEPTEMBER 1ST – BACK TO SCHOOL AND SESSIONS START AGAIN!

July Sessions

admin — Wed, 07 Jul 2010 16:11:03 +0000

Wednesday Sessions

We meet at the Guesthouse East, 13 Hartington Place, Eastbourne for a 730pm start, the price is £15 per month

DON’T FORGET CIRCUITS BY THE SEA, TUESDAY AT 6AM AND FRIDAY AT 6PM!

Sunday runs: informal runs arranged weekly

Wednesday 7th July 2010

Where? Gardens

12 x 300m fast, 100m jog recovery between reps

Saturday 10th July 2010

9am: 5k Time Trial

Wednesday 14th July 2010

Where? Whitbread Hollow

3 x hilly mile (with 2 minutes recovery)

Wednesday 21st July 2010

Where? Gardens

3 x (400m fast, 200m jog, 400m fast, 200m jog, 400m, fast) [400m jog recovery between sets]

Wednesday 28th July 2010 – THE TWO JU’S!

Where? Seafront

8 x 800, [90 seconds recovery] [As]; [Bs] finish when A’s have done eight

Days, five, six and seven

admin — Mon, 28 Jun 2010 19:38:30 +0000

Well, my trial is nearly up! It’s been quite an unusual week for me, including lots of sleeping early in the week, and then a drop in mileage at the end of the week (46 miles was my total, compared to a recent average of 56) – and a very late Saturday night!

The last three days, the calorie counting has gone out the window, but my average consumption is between 2,700 and 3,000. Here’s what I burned over the last week:

Day one – only measured half the day, 120pm to 10pm (and I was up at 530am); and missed out my two-hour run on the Downs. Burned, 2127. Judging by my other similar runs, later in the week, I would have burned around 1600 calories (1,100 for the run, and 500 for my circuits session).

Day two – Burned a wapping 3377 which included 10 miles of hot, sweaty, running on the Downs (850) and, then coaching in the evening (150) (a session I usually take part in!)

Day three – Only one training session, which was a 13 mile run, and burned 1140, with a total burn of 3251!

Day four – Ran for 50 minutes and burned 527, and again for 45 mins and burned406 – didn’t do circuits, but will wear the monitor tomorrow and see what it measures! My day’s total was 3039!

Day five and Six – Did a Running Inn training course so I didn’t run myself but whilst coaching I still managed to burn 2625. I took the monitor off when I arrived at a party in the evening, and at some p0int (after a few glasses of wine, put it back on again at 1230am!)

Then I stayed up very, very late! (3am)… and took it off on Sunday, as I wasn’t doing a great deal! I probably only burned around 2,000 on Sunday!

Day seven – back to normal day, I was up at 540am, and had a very ‘flat’ period on my calorie-burning graph as I was in the car for two hours. Things livened up as when I got home, I ran for two hours on the Downs (around 12 to 13 miles) and burned 1150 cals! The day’s not over, but I’ve apparently burned, 3000 so far!

My grand total calories burned averages out around 3,000 a day, on a week where I missed out on some running – in fact I only ran around 65 per cent of my the mileage I ran last summer (average of 70 for 10 weeks), when I was 7lb lighter, which means on the higher mileage weeks I could be burning around 4,000 calories a day. Last summer I was also personal training which probably added another 1,000 or so over the week.

So there’s the facts and figures… As a fairly heavy exerciser it’s easy to see why I don’t put on weight – and why, when I up the mileage, my weight drops and I can eat lots! It also has shown me how inactivity leads to blubber! Common sense, of course, but for those who might be in denial about what they eat, and how active they are, a week of monitoring what’s really going on could provide just the kick-start they need. My conclusion, however, is that any more than a week, and I’d become bored and unhealthily obsessive!

Day four – ki-fit trial

admin — Sat, 26 Jun 2010 07:04:56 +0000

Somebody said today, “Oh, I’ve seen someone wearing that, but he add it on his ankle!’ And someone else said, “Oh that looks good!”…. (I’m not sure why!)… So my armband continues to evoke reaction. The first four days of the trial have seen me sleep more than I have in weeks. This is because my usual routine was slightly changed as my running partner was away, and so I was running later in the morning – and, I was knackered! I’m quite surprised at how many calories I do consume – and burn. I’ve been a bit hectic and taken to rounding them up. In fact, I created a food called ’rounded up’ as I didn’t have time to input all the individual foods. There is an option to just enter a daily estimate and I think once you’ve done three days of detailed counting, you’ve got a fair idea of what you’re having… yesterday I had less than the day before, but as it included two glasses of wine, and a bag of McCoys in the evening, I still managed to consume 2,500 cals… however. My weight, is staying stable around 8st 10 to 12lb. I’ve been lighter than this when I’m up to regular 70 mile weeks, but this is fine for now.

Day three – ki-fit trial

admin — Thu, 24 Jun 2010 14:46:36 +0000

My ki-fit caused much amusement (Fiona “the experiment”) and questions were asked in the pub last night after our running club session. And as I supped back my bottle of Budweiser and snacked on chips, I was happy to tell them that I had a room for both – and my mammoth 800 calorie run meant it didn’t matter!

And, now I’m getting into the swing of it. The first couple of days I found logging everything I ate labourious, now I’m finding it interesting. If you do it properly you can learn a lot. Online reports can be downloaded with a nutritional analysis of your day (this does depend on you inputting all the data of the food you eat, ie protein, carbs, fibre etc – most of which you can find on the food labels). I’ll be honest mine has been a bit haphazard, but where I have entered all the information, I’ve found that the balance can be improved – less fat, more fibre!

And logging food has made me conscious of what I’m eating. For example, knowing that a pie chart will appear at the end of the day showing me how much fat I’m consuming made me opt for marmite rice cakes instaed of crisps last night (on returning from pub!). It was sitting in my consciousness. Just now I had a home-made smoothie made up of half a banana, blueberries, frozen fruits of the forest and raspberries, and a bit of orange juice. Again, logging everything has made me more aware and think twice before opting for a quick fix biscuit or bar of chocolate.

I run daily, but if I was just starting out, and wanting to lose weight, knowing that I was going to burn 1100 calories (as I did today, a two hour run on the hot and hilly downs), would motivate me to get my arse out the door!

Also, I’ve noticed that I’ve put on a few pounds since I cut back on personal training and become more sedentary, and desk-bound . Not surprising when I see that I burned 150 calories in about 30 minutes at the running club session last night, and all I did was a 5 minute jog warm up, and walked a few hills (the group ran 10!)… I’ve cut out five hours of personal training from my week, which probably adds up to around 1,000 calories. Again, if you’re trying to lose weight, and you can see how many calories walking up the stairs instead of using the lift is burning for you – you’ll be motivated to keep doing it!

Day two – Kfit trial

admin — Wed, 23 Jun 2010 14:00:40 +0000

A few technical teething problems today, but I think I’ve got the device up and running now.

I had an extra long sleep last night – and felt great running. In fact thanks to Ki-fit, I know that I slept for a massive, 7 hours and 44 minutes (I did say I was tired!)… I also burned around 600 calories whilst sleeping! Wow!

I ran for 1 hour and 40 mins this morning up on the Downs. It was hot, hot, hot! And my Garmin said I burned 496 calories, with a heart rate average of 128, and my usual slow pace of 9:42. The ki-fit, which gives a far more accurate account of calories burnt, said I actually burnt 847 calories!

A good thing, as after my run, I met Julia for coffee, and almond croissant at Cafe Nero.

The only problem is…with all this logging and experimenting on myself, I’m not getting any work done! Mind you, it’s 3pm, and apparently because of some football match, no one else is either!!!

Day one – KiFit Trial

admin — Tue, 22 Jun 2010 17:39:36 +0000

As I said in the intro, I put my Ki-Fit armband on at 1pm today. I had done a circuits class at 6am, followed by a two hour run on the Downs with Julia. It was hot! We sweated – a lot! So I think today’s readings will be a bit squiffy as they won’t include that quite considerable amount of exercise.

I was knackered today! Not so much down to the early start but to an 11-hour desk day yesterday as I got the magazine off to press. I sat on my bum all day, only moving to get lunch – and I felt sluggish. So today’s food is reflective of that tiredness – ie quick release carbs! However, being conscious of the fact that I’m writing all this up (ie everything I ate – yawn!) and that other people will see it, I resisted the Thornton’s Toffees that Mike got for father’s day, and opted for a handful of dried fruit, when I had my usual afternoon sugar craving. I feel very virtous!

When I picked up my daughter from school she looked at my black band, and said, ‘What’s that for!?’ She was baffled when I tried to explain that it’s to measure how much energy I use all through the day, and night, and that I have to log what I’ve eaten, etc… ‘Why?’ she asked. Good question!

But I’ve got a job in hand, so now to logging what I ate…

Okay, I brought a cup of tea and a high-5 2 in 1 energy drink to circuits, and on the run I had some ZipVit Sports Energy Chews (a very nice new range sent for me to test, and I’d recommend them – no commission!), followed by Rego recovery chocie drink. Then Mike made some scrambled egg and brown toast and coffee. After this, it was off to town for cappuciono and very healthy bar called Just. Followed by one and a half cinamon bagels (my tired slump moment at around 3pm), then snakcy bits were bread sticks, grapes, bread-sticks, and about 4 glasses of boiled water…. oh, and I’ve got dinner to come! So, I suppose I’d better go and log all this on the Ki-fit website!

Interested to see how many cals I burn whilst sleeping!

Intro

admin — Tue, 22 Jun 2010 17:27:56 +0000

I’m trying out a new product, Ki-Fit. It’s a device that measures how many calories I’m burning, every hour, of every day, 24-seven (If I remember to wear it for seven days!). I started wearing it at around 1pm today, and as well as writing about it in the Magazine, I’ve decided to blog about it.

I tweeted/facebooked earlier that I was trying this out and then headed into town for a coffee, and some banking. I met Paul, a friend, and fellow Hailsham runner, who’d spotted my update on facebook, ‘It looks like you’re wearing a black armband,’ he said. ‘I am wearing a black armband,’ I replied. The black armband looks like I’m either the captain of the team, or in mourning, and as it’s going to be a hot week alot of which I’ll spend out running in the sun. I’ll be interested to see the tanlines. The device doesn’t just measure the calories I’ve burned, it also measures the following: motion, that means how I move; ‘galvanic skin response’, that’s how electrically conductive I am which increases when I sweat and am more active; my skin temperature, via an electronic thermometer (I’m bloomin’ hot now); heat flux – when I move my muscles produce heat. The system can assess the levels of heat that flow from your body into the environment; and finally, the steps I take, with an accelerometer to analyse the precise patterns I create by walking or running! So, it’s a pretty damn precise bit of kit!