Congratulations to Ruth and Paula on completing the Couch to 5k programme. Their progress was hampered by successive lockdowns and even the celebratory run has been postponed because of Covid. But, undeterred and supported every step of the way by Richard Chandler, Ruth and Paula kept on going and have now succeeded in running 5k non stop (and at rather a cracking pace, if they’re still as fast as when I last risked a run with them!) . Well done to both of them and a big thank you to Richard for coaching them to success.
We still hope to support Ruth and Paula when park runs recommence – hopefully not too long to wait!
Next week
For those who fancy a social run next week, there will be the following: Sunday’s run will start from the cafe at Langold (not the one adjacent to the lake) at 9.30 am.
Tuesday’s run will be from Maltby Leisure Centre at 6.30 pm.
Thursday’s run will be from Maltby Leisure Centre at 6.30 pm.
see you soon!
Run to the hills
Hi everyone, hope you’re getting back into the swing of running, especially as now it can be a sociable activity as well as a health promoting one. Come and join us on our regular run sessions on Tuesday, Thursday and Sunday. Tomorrow’s run will be the Laughton Laff. It’s mostly trail but a few short stretches of road. Start at Maltby Leisure Centre at 0930.
Tuesday’s run will be from Maltby Leisure Centre at 1830. Various distances and speed groups to suit participants.
Thursday’s session will be structured training, comprising hill repeats. This week will start off relatively gently. The hill training programme is progressive so increases in intensity in subsequent weeks. Meet at Maltby Leisure Centre car park ready to run at 1830.
In addition to these sessions we will also have walk/run groups, so there’s something for all our members.
Whatever else you do, keep on running!
Gaining Momentum now….
It was lovely to see lots of MRC members on Tuesday for our first run together this year. We have the following lined up so hope you can join us. Remember our training and social runs are inclusive. You will never be left behind and we will support you every step of the way to achieve your running aims.
Tomorrow (Sunday) we meet at Andy’s cafe in Langold Country Park, ready to run at 0930. Route will be fairly easy trail, possibly a bit of road, mileage tbc.
Tuesday we meet at Maltby Leisure Centre car park ready to run at 1830. Route will be the Micklebring Meander, about 6 miles, road and trail.
Thursday we meet at Maltby Leisure Centre car park ready to run at 1830. We will have the first of our hill training sessions.
In addition to all the above sessions, we will have a walk group and a walk/run group, so there’s something for everyone.
Don’t forget to bring your smart phone if you have one, to register your participation with the NHS test and trace tracker.
Also we hope you are very well but if you have Covid symptoms or are self isolating please stay safely at home.
Back Up And Running
We are pleased to announce that we plan to resume club training sessions from Tuesday 30th March.
We will meet us usual outside the Leisure Centre in Maltby, ready to run at 6.30p.m.
We will be following government advice to safeguard all our members. In particular we will ask you to register your attendance at a training session using your smart phone and the MRC track and trace NHS QR code. We will run in groups of no more than six people (or whatever the regulations and advice say at any time). We also ask that, if you are unwell or are self isolating, you stay safe at home.
We hope that you have managed to get out running or otherwise keeping fit. We will, in addition to a run group, have a walk/slower paced running group. We also plan to start specific hill training sessions in April.
We look forward to welcoming you back to our club.
best wishes from the MRC Committee
MERRY CHRISTMAS!
What, exercise even on Christmas Day? Well of course! Today’s exercise is a giant ab crunch. Do this upon waking. Lie in your bed face upwards and then roll forward as slowly as you can towards the end of your bed. See what Santa has left in your stocking. Hopefully then all you will need is a drop of tonic water to start the festivities. No need to complete any repetitions – take the rest of the day off.
Best wishes to you and your loved ones for a happy Christmas and a fit, healthy New Year.
24th DECEMBER
It’s Christmas Eve and if you’ve been following our exercise suggestions then well done! Today’s exercise is on the difficult side but brilliant for all round strengthening. Complete between 10 and 3×10 reps after your run.
23rd DECEMBER
Day 23 and a core strengthening exercise for you. Complete between 10 and 3×10 reps each side after your run.
22nd DECEMBER
Day 22 and this exercise will help strengthen your legs and glutes. The further down you get, the harder it gets. Complete between 10 and 3×10 reps each leg after your run.
21st DECEMBER
Day 21 and a plyometric exercise for you. Complete between 10 and 3×10 reps after your run.
