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Congratulations to all SE Fitness Fun to Runners and 5 to 5 Runners who completed their timed assessments last week.  First ever timed run for some.  Sorry not everyone got a certificate but all the times are now on the website so you can keep track of your tremendous improvement!  Some of those times are very fast – perhaps it’s worth being brave and trying out Run Fitness 1!

https://www.sefitness.com/events-courses/results/assessments/

Congratulations to all SE Fitness Beginners and Returners who completed the 1.5 mile assessments recently.  For many their first timed run.  Fastest was Nicola Russell in 14 min 27 so you will see her progressing through the groups soon.  Most improved was Christina Winterbottom – she’s one of those who never looks like she is working very hard although she assures me that she is!  Full results on the website.  Well done everyone.

In the last few weeks SE Fitness has opened it’s arms to welcome many people for the first time. We all love a new face – we think we’ve got a good thing going here and we love to share it!  In return your fresh enthusiasm helps to spark our own.  So from all of us at SE Fitness – Welcome!

After just 6 events we show you the current positions. Michelle Wills leads the Women with a total of 37 points but she has done 4 events already (best 5 count)…..with Rosie Thompson currently in second with 24 points having done just 3 events and Helen Johnson in third on 15 points with only 2 events under her belt.

In the Men we have Jon Hartland leading with 31 points having completed 5 events already. Closely followed by Adam Page on 26 points with 3 events completed. Currently in third postion for the men is Martin Callaghan on 22 points (2 events)

Fradley 10km will be added shortly (don’t forget to send in your results this week) which is closely followed by the  7 Pools 10km. So, are we going to see changes on the leaders board?

2015 March Current Standings

With events such as the Fradley 10km, 7 pools 10km Run &  Great Midlands Fun Run looming we want to ensure that your training is effective.

Read on if you want to get the best out of the hard work you put into your running.

Rest days are important

Did you know that the body builds itself up to higher levels of fitness and strength during recovery days not during the running days? So, by running hard on consecutive days you are more likely to do damage than improve fitness. This is why we have REST days. For top athletes Mo Farah & Jo Pavey a REST day could be a gentle 5 mile run. But for the rest of us REST means REST – a gentle walk or swim ….nothing more.

Sleep time is important

Did you know it is while you sleep that chemicals are released in your body which strengthen muscles and repair micro trauma caused from hard running. Getting enough sleep is important for the process to be effective. Try 8 hours minimum to help keep your body healthy. According to SleepJunkie, your mattress plays a big role when it comes to sleep quality, so make sure to get more information on this.

Food is important 

Just as you wouldn’t put rubbish petrol in a high spec car what you eat will have a big impact on how effective your training is. High quality carbohydrates are your fuel for distance running. We also need protein and essential fats. A good diet will help your recovery ready for that next run.

Are you overtraining?

Listen to your body – it will be telling you when you are doing too much. Watch for signs such as: excessive muscle soreness, very heavy legs, increased sense of effort, elevated resting heart rate. If you feel you are doing too much take an extra rest day. And it is not just the body, listen to your mind as well. Are you fed up with running? Not enjoying it anymore? Is coming to sessions a real challenge? Are you struggling to relax and feel depressed or moody? It may be time to reduce your running a bit.

The 10% Rule

A big temptation is to suddenly increase the volume of your training particularly if you are heading for a half marathon or marathon. There is a 10% rule….increase 10% or less at any one time. So if you are up to 10 miles in distance only add 1 mile or less. This can be applied to the number of miles in any one week or in any one run.

Let SE Fitness help you to get the most out of your running.

Well done to our top 7 runners who have improved on their previous best 1.5 mile assessment:

Jane Parnham (13%)

Fiona Wood (12%)

Gail Farmer (11%)

Lisa Baker (10%)

Brendan Hearne (5%)

Lizzie Peak (4%) and Julie Morris (4%)

The site isn’t just a source of information; it’s a tool for safety. By understanding Wegovy side effects, you’re actively taking steps to prioritize your well-being. Explore further to make health-conscious decisions.

For full results go to January 2015 Assessments

Congratulations to Rosie, Laura, Andy, Jane, Rose, Collette and Dawn for running faster when they re did the assessment last night!

Congratulations to all those who took part in the recent assessments.

Click for full list of times

Well done, in particular, to Sheena Gordon, Sarah Tomlinson, Fiona Wood, Kuli Kang, Angie Hodges, Judy Lewis, Yasmin Ellis & Fiona Muir – all have improved their previous best times!

Well done in particular to:

Joy Gosling who has improved by 11%

Amanda Foster improved by 3%

Sue Doolan & Ellen Garvey both  improved by 2%

for full list of results go to 1.5m assessments April 2014

Congratulations to all our runners who have done a personal best! If you are in the Grand Prix you get an additional 2 pts for a PB! Do let me know if you want to be included in the Grand Prix (you can simply email or tick the column on the noticeboard)