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Speed Up, Cool Down, and Stretch

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Fartlek Efforts

Every time someone says ‘fartlek’

This week, head coach Kevin Joynes-Creed, invited runners to complete a Fartlek session to challenge the body with various speeds. Runners needed to use their surroundings, picking landmarks to run at speed to. Well done to everyone who completed the session this week, particularly if you went out in the rain on our normal Wednesday club session night!

Click Here to Fartlek

It’s not too late to complete the session if you fancy some fartlek-ing! Click the link left for more information on fartleks, what the session entailed and the benefits of the session.

There are only 3 Wednesdays left in February! – Why not challenge yourself to complete every effort session for the rest of the month? You could reward yourself with some pancakes at the end!

Stretching

With club sessions on hold, it’s very easy to miss a very important part of running, the post-run stretch. Most of us are guilty of skipping a stretch or getting too distracted when we first get home from a run, and without the coaches watching or reminding us, it’s very easy to forget the importance. Not only does stretching help a runner avoid injury, it also helps to improve flexibility and cool down gradually. So what stretches are best?

Here are the stretches our RSE coaches lead us through after a club session:

With legs apart, try to touch the floor
Stretch down to your left foot, and then your right foot
With 1 leg straight in front and a straight back, sit slightly on the other leg. After 10s, reach down and try to touch the toes. Switch legs.
Front leg bent, straight back leg. Switch legs.
Side lunge to the left and right
Standing on 1 leg, hold your other ankle (it’s okay to use a wall for balance)
Raise one arm over your head and lean to the side. Switch sides.
Hold your arm across your chest to stretch your shoulder. Switch arms.
Hold one arm up and place your hand in the centre of your back. With the other hand, hold your elbow.
Both arms up at a right angle and then push them back. Ease off, then repeat

Each stretch should last around 8-12 seconds and should be done after running.

If you would like more information on the benefits of each individual stretch, or are unsure on a pose, just contact a member of the coaching team.

Club Weekly Totals

*According to Strava, 07.02.2021 at 5pm

That’s more than last week! Fantastic work team RSE!

The Virtual Fairford 10k – Run it Somewhere Else

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As with many races, it was with a heavy heart that the annual race organised by Running Somewhere Else, Fairford 10k, was postponed for 2020. To end the year on a positive however, race director, Pauline Tilbury, announced the first ever Virtual Fairford 10k – Run it Somewhere Else!

There was a fantastic response to the race, with over 140 entries including 30 RSE club members. Throughout December, members took to the streets, footpaths and trails, running in small groups (when allowed) along the normal Fairford 10k route, others running laps around their house. Being December, club members ran through all weathers – well done to Sarah R., Sharon and Liz who ran in a downpour (familiar after their Virtual London marathon feats!) and to Rachel B., who chose to run in the snow! (The photos looked fantastic!).

My last virtual race of the year – took a wrong turn twice on route so had to slow down and ask for directions! Thanks to Steve for organising the run on the normal Fairford 10k route. We even had a mince pie at the finish as it’s Christmas!

Elliot Gardiner
Steve Sandercock and Elliot Gardiner

Team RSE did not disappoint in podium places, with club members taking 1st and 2nd in the men’s category, and 1st, 2nd and 3rd in the women’s! A fantastic performance by Rosie Oates saw her take minutes off her time to secure a PB.

I headed out to my nearest RSE route on a bit of a mission to push for one last chance to have a race in 2020, regardless of being virtual! I am so pleased with the results and still can’t really believe I’ve ran a 10k in that time!

Rosie Oates

Other club members used the virtual race as a good incentive to get back into running or racing – a special congratulations to all runners who completed their first ever 10k and to those who ran in an RSE vest for the first time!

  • David Witnall  – 40.12 – 1st Overall/ 1st Male
  • Rosie Oates – 42.29 – 2nd Overall/ 1st Female – New PB!
  • Andy Masser – 44.54 – 3rd Overall/ 2nd Male
  • Eleanor Taylor – 47.51 – 2nd Female
  • Rachel Bodey – 49.15 – 3rd Female
  • Jo Wood – 52.01
  • Sarah Reynolds – 52.17
  • Sarah Page – 52.33
  • Elliot Gardiner – 52.44
  • Martin Pitts – 53.54
  • Vicki Mason – 54.4
  • Liz Farooq – 57.01
  • Sharon  Smith – 57.01
  • Cheri Edwards – 57.35
  • Zan Futter – 57.36
  • Anne Gardiner – 57.51
  • Kirsty Pitts – 58.13    
  • Janet Daniels – 58.56
  • Martin Sherriff – 59.01
  • Andy Sworn – 59.06
  • Taryn Hancock – 59.08
  • Gareth Roberts – 59.25
  • Becca Wilson – 1.02.00
  • Jenny Hoffmann – 1.02.00
  • Teresa Hazelwood – 1.03.27
  • Kevin Joynes-Creed – 1.03.30
  • Caroline Joynes-Creed – 1.03.30
  • Pauline Tilbury – 1.03.37
  • Amanda Ball – 1.05.00
  • Felicity Crotty – 1.09.10
  • Nadine Brown – 1:11:00 – helping a friend complete their first ever 10k!
  • Caroline Terry – 1.21.00  

RSE’s “Not so Royal” Variety Show & Awards Evening 2020

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RSE invites club members to join them for the annual awards night and “Not so Royal” variety performance on the:

12th December 2020 at 7:30pm

This year is a little different as it will be held via Zoom – so performing acts can choose to pre-record or perform on the night! Zoom details will be sent via WhatsApp.

We suggest grabbing a glass (or two) of something you fancy, dressing festive and inviting your family members and pets. This will be a chance to see your club peers as you’ve never seen them before…

Variety Show Entries

Sing, dance or simply tell some jokes, either way, we’d love to see your act! Please send your pre-recorded entries to Ellie Taylor by midday on Saturday 5th December.

Charity Draw

This year we will be doing a virtual charity draw to raise money for the club charity, Cotswold Counselling!

All you have do is donate £5 to the club charity account online, labelled as “50/50 [Your name]”, for a chance to win half the total pot collected! Cut off time for entries is the 12th December at 6pm. The winner will be drawn at random on the night!

If you have any questions about the evening’s events, just let a member of the RSE committee know.

RSE Race Report – 01/11/10 – Wet, Windy and Westonbirt House!

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Westonbirt House ‘Easter’ 10k

Postponed from Easter, DB Max hosted their Westonbirt House 10k race instead on the 31st October 2020. Representing Running Somewhere Else were Felicity Crotty and Istvan Vegh, who ignored the torrential rain in the morning to brave the race around the stunning Westonbirt gardens. The 10k race included 3 laps of the site, taking in views of the grounds and the historic house.

Jo Crotty, RSE’s Felicity Crotty and Darren Jenner

Talking on the race, Felicity said:

It was sunny the whole time we ran! Think I would have been less smiley at the end if it had been raining as well as the mud and wind!

The multi terrain run saw nearly 300 runners take to the route, already churned up from DB Max’s duathlon at the same location earlier in the day.

Finishing times from RSE club members were:

  • Istvan Vegh – 53:58
  • Felicity Crotty – 1:04:18

Great running both of you!