Accrington Road Runners

www.accrington-road-runners.co.uk
Accrington 10K - Sun 29/Oct/17
*** ARR 10K Results ***

Click here to go to the results.

*** ARR 10K Results ***
Recent additions and updates RSS Feed

1. Sun 21/Jan/2018: Ranking by Lee Taylor - Woodland 5k Charity Run.

2. Sun 21/Jan/2018: Ranking by Lee Taylor - Witton Park 5k Charity Run.

3. Wed 17/Jan/2018: News item by Fred Green - East Lancashire Hospice 10k Trail Races (1/7) (14/Jan/18).

4. Wed 17/Jan/2018: Ranking by Glen Goodwin - Hyndburn Park Run.

5. Tue 16/Jan/2018: Ranking by Joshua Woodstock - East Lancs Hospice 10k.

6. Mon 15/Jan/2018: Ranking by Glen Goodwin - Ribble Valley 10k.

7. Mon 15/Jan/2018: Ranking by Glen Goodwin - East Lancs Hospice 10k.

8. Mon 15/Jan/2018: Ranking by Lee Taylor - East Lancs Hospice 10k.

9. Fri 12/Jan/2018: Event item by David Sagar - Race you to the Summit.

10. Fri 12/Jan/2018: Event item by David Sagar - Race you to the Summit.

11. Wed 10/Jan/2018: News item by Graham Morris - Cross Country League (06/Jan/18).

12. Wed 10/Jan/2018: Photos by Graham Morris - Cross Country 2017.

13. Tue 09/Jan/2018: Members profile by Pete Waring.

14. Sun 07/Jan/2018: News item by Fred Green - Ribble Valley 10k - Points Race Road (1/7) (31/Dec/17).

15. Mon 01/Jan/2018: Members profile by David Savage.

16. Wed 20/Dec/2017: Runner of the month for December 2017 - Michele Baker.

17. Wed 20/Dec/2017: Runner of the month for November 2017 - Pam McCullough.

18. Wed 20/Dec/2017: Members profile by Joshua Woodstock.

19. Sun 03/Dec/2017: News item by Graham Morris - Award Winners 2017 (02/Dec/17).

20. Sun 03/Dec/2017: Ranking by Craig Clark - Myerscough 10 Miler.

Announcements

1. Message posted by Graham Morris on Sun 21/Jan/2018.

Message from Registration Secretary

It is noted from our records that some members haven’t paid their subscriptions for 2017/18; they were due in October 2017.

We hope this is an oversight and you will continue to be a member of Accrington Road Runners by completing the membership form on this website below and returning it together with your payment before end of January 2018.

If however you do not intend to renew your membership, please inform a committee member, so our records can be updated and remove you from England Athletics list.

(message will expire on Wed 31/Jan/2018).

2. Message posted by Graham Morris on Thu 18/Jan/2018.

This Sunday, 21st January is The Mast Race our 2nd event of the season in our new “trail” category. Although the race is advertised as full, the organiser has very kindly offered Accrington Road Runners members some extra places due to it being part of our race series. These places are to be paid for and collected on the day. (Ask for Melissa on the registration desk). The only condition is that we don’t collect any finisher’s medals after the race. They have only ordered enough for the official race limit. Any questions or more information contact Graham.

(message will expire on Mon 22/Jan/2018).

3. Message posted by Michael Leeming on Tue 16/Jan/2018.

Delays have occured in assessing individual Runner of the Month awards because our Committee does not meet up on a monthly cycle. Therefore it has been decided we will replace the present format with a similar award covering the four seasons, Winter, Spring, Summer, Autumn. This arrangement will allow our Committee more time to fully assess the merits of future award winners

(message will expire on Wed 28/Feb/2018).

4. Message posted by Peter Blackledge on Sat 13/Jan/2018.

 Thankyou to all the Accy runners for the encouragement and help and support up to and during my 200th Parkrun and of course the Parkrun team at all the venues I was able to attend escpecially Towneley and Hyndburn.

Thanks to Karen, Paul, Alison, Janet, Peter, Paul and Steve for all the cards of congratulations.

Now to take it easy on Sunday race, if Alison lets me????

(message will expire on Thu 25/Jan/2018).

5. Message posted by Michael Leeming on Fri 06/Jan/2017.

Polite Winter Training Nights Reminder  (Health and Safety)

Please will all members ensure they wear some form of reflective clothing or accessory, its for your own safety and that of others running in your group. Also on dark nights, will group leaders ensure no one in their group sets off running again until everyone present in the group has safely crossed the roads on the training route. Thank you for your co-operation.

(message will expire on Sun 28/Jan/2018).

6. Message posted by Graham Morris on Thu 27/Sep/2012.

Just a reminder – Wilsons Athletics Track is available to us every Thursday, 5:30pm to 6:30pm. We have a number of runners of all abilities currently using this facility for Track Sessions. Everyone is welcome! Speedwork doesn’t just make you run faster, it makes you more comfortable at all speeds and increases your fitness. Remember to ‘sign in’ & pay £2 to Hyndburn Athletics in the office next to the changing rooms.

 

(message will expire on Mon 31/Dec/2018).

7. Message posted by Graham Morris on Wed 02/Mar/2011.

Just a reminder to all our runners regarding the rule on club vests.
When competing as a member of Accrington Road Runners in a race or event; it is expected you wear (and display) a club vest.
This is particularly important when representing the club in team events and in our club races.
The club vest helps advertise and promote the club gives us a presence in races. 
Club Vests are available from Colette
 

(message will expire on Mon 31/Dec/2018).
ARR members - Athletics night 2016

Club events

The Mast Race (Trail). On Sun 21/Jan/2018 which is today.
Blackburn Winter Warmer 10k (Road). On Sun 04/Feb/2018, which is only 14 days away.
Standish Hall Trail Race. On Sat 24/Feb/2018, which is only 34 days away.
Stan Bradshaw Pendle Round (Fell). On Sat 03/Mar/2018, which is only 41 days away.
Burnley Half Marathon (road). On Sun 25/Mar/2018, which is only 63 days away.
Brun Valley 10k (Trail). On Sun 29/Apr/2018, which is only 97 days away.
Hameldon Hill fell race. On Sun 06/May/2018, which is only 104 days away.
Burnley lions 10k (Road). On Fri 25/May/2018, which is only 123 days away.
Weets fell race. On Sat 09/Jun/2018, which is only 138 days away.
Race the Train (Bury) Trail. On Sun 10/Jun/2018, which is only 139 days away.
Freckleton Half Marathon (Road). On Mon 18/Jun/2018, which is only 147 days away.
Trawden 7 Trail Race. On Sun 01/Jul/2018, which is only 160 days away.
Townley park 10k road race. On Sun 22/Jul/2018, which is only 181 days away.
Padiham greenway 5k (Road). On Wed 25/Jul/2018, which is only 184 days away.
Worsthorne moor race (Fell). On Sun 05/Aug/2018, which is only 195 days away.
Boulsworth Fell Race. On Sun 12/Aug/2018, which is only 202 days away.
Yarrow River Splash (Trail). On Sun 16/Sep/2018, which is only 237 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 277 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 277 days away.
Ribble Valley 10k (Road). On Mon 31/Dec/2018, which is only 344 days away.

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Features

Below are a list of simple features that you can use to measure running related statistics. Also there are more advanced running analysis features at the web site http://www.runningforfitness.org/ (thanks Shaun).



Fill in the top row & click 'Calculate' to see your pace & amount of calories burnt.

Pace & Calorie Calculator:



Race Time Predictor Chart

Work across from an actual race time to see what you should be capable of at another distance.

1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
4:00 13:40 22:30 28:30 47:00 1:03:00 1:39:00 2:13:00
4:10 14:05 23:30 29:45 49:15 1:06:00 1:44:00 2:20:00
4:15 14:22 24:00 30:22 50:23 1:07:30 1:46:30 2:23:30
4:20 14:40 24:30 31:00 51:30 1:09:00 1:49:00 2:27:00
4:25 14:57 25:00 31:37 52:37 1:10:30 1:51:30 2:30:30
4:30 15:15 25:30 32:15 53:45 1:12:00 1:54:00 2:34:00
4:35 15:32 26:00 32:52 54:52 1:13:30 1:56:30 2:37:30
4:40 15:50 26:30 33:30 56:00 1:15:00 1:59:00 2:41:00
4:45 16:08 27:00 34:08 57:08 1:16:30 2:01:30 2:44:30
4:50 16:25 27:30 34:45 58:15 1:18:00 2:04:00 2:48:00
4:55 16:42 28:00 35:22 59:22 1:19:30 2:06:30 2:51:30
5:00 17:00 28:30 36:00 1:00:30 1:21:00 2:09:00 2:55:00
1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
5:05 17:17 29:00 36:38 1:01:38 1:22:30 2:11:30 2:58:30
5:10 17:35 29:30 37:15 1:02:45 1:24:00 2:14:00 3:02:00
5:15 17:52 30:00 37:53 1:03:52 1:25:30 2:16:30 3:05:30
5:20 18:10 30:30 38:30 1:05:00 1:27:00 2:19:00 3:09:00
5:25 18:27 31:00 39:08 1:06:08 1:28:30 2:21:30 3:12:30
5:30 18:45 31:30 39:45 1:07:15 1:30:00 2:24:00 3:16:00
5:35 19:02 32:00 40:23 1:08:22 1:31:30 2:26:30 3:19:30
5:40 19:20 32:30 41:00 1:09:30 1:33:00 2:29:00 3:23:00
5:45 19:37 33:00 41:37 1:10:38 1:34:30 2:31:30 3:26:30
5:50 19:55 33:30 42:15 1:11:45 1:36:00 2:34:00 3:30:00
5:55 20:12 34:00 42:52 1:12:52 1:37:30 2:36:30 3:33:30
6:00 20:30 34:30 43:30 1:14:00 1:39:00 2:39:00 3:37:00
1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
6:05 20:47 35:00 44:08 1:15:08 1:40:30 2:41:30 3:40:30
6:10 21:05 35:30 44:45 1:16:15 1:42:00 2:44:00 3:44:00
6:15 21:22 36:00 45:23 1:17:22 1:43:30 2:46:30 3:47:30
6:20 21:40 36:30 46:00 1:18:30 1:45:00 2:49:00 3:51:00
6:25 21:57 37:00 46:38 1:19:38 1:46:30 2:51:30 3:54:30
6:30 22:15 37:30 47:15 1:20:45 1:48:00 2:54:00 3:58:00
6:35 22:32 38:00 47:53 1:21:52 1:49:30 2:56:30 4:01:30
6:40 22:50 38:30 48:30 1:23:00 1:51:00 2:59:00 4:05:00
6:45 23:07 39:00 49:08 1:24:08 1:52:30 3:01:30 4:08:30
6:50 23:25 39:30 49:45 1:25:15 1:54:00 3:04:00 4:12:00
6:55 23:42 40:00 50:22 1:26:22 1:55:30 3:06:30 4:15:30
7:00 24:00 40:30 51:00 1:27:30 1:57:00 3:09:00 4:19:00
1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
7:10 24:35 41:30 52:15 1:29:45 2:00:00 3:14:00 4:26:00
7:20 25:10 42:30 53:30 1:32:00 2:03:00 3:19:00 4:33:00
7:30 25:45 43:30 54:45 1:34:15 2:06:00 3:24:00 4:40:00
7:40 26:20 44:30 56:00 1:36:30 2:09:00 3:29:00 4:47:00
7:50 26:55 45:30 57:15 1:38:45 2:12:00 3:34:00 4:54:00
8:00 27:30 46:30 58:30 1:41:00 2:15:00 3:39:00 5:01:00
9:00 31:00 52:30 1:05:00 1:54:30 2:33:00 4:09:00 5:43:00
10:00 34:30 58:30 1:11:30 2:08:00 2:51:00 4:39:00 6:25:00


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Training with a Heart Rate Monitor ( ' Zone Calculator ' at the bottom of text.)

 

Brief explanation of the training zones and then a calculator at the bottom to work out your HR % zones so you can input them into your HRM.

Calculating your Resting Heart Rate

 

Each morning as you wake up you should take your pulse.This should be averaged out over the week to find your resting heart rate.Avoid taking it with a full bladder,while ill or after a hard training session the previous day as all these can elevate the RHR.

 

Calculating your Training Zones

 

The most effective method of calculating your zones is to use the Karvonen equation as used in the calculator below. This takes account of your (RHR) and therefore your Working heart rate (WHR). The WHR is the difference between your MHR and your RHR. Each training zone is a percentage of your WHR, plus your RHR.

 

The Heart Rate Training Zones

 

Within each training zone subtle physiological effects take place to enhance your fitness. It is worth understanding the physiological benefits of training in each zone as described below.

 

The Energy Efficient or Recovery Zone - 60% to 70%

 

Much of the physiological benefits of heart rate training is involved in the bodies energy systems. One of these systems is responsible for the long term supply of energy to the working muscles. Fat is an abundant source of energy for the endurance athlete. It has been clearly demonstrated that training within this heart rate for long slow runs - especially overdistance - develops the bodies ability to feed the working muscles more efficiently. All easy recovery runs should be completed at a maximum of 70 %. The other major advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Underestimate this training zone at your peril. Often at the end of six weeks training within this zone it is possible to race unbelievably well ! Personal Best have been known.

 

The Aerobic Zone - 70% to 80%

 

It is during this zone that you will be training your cardiovascular system. The bodies ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity. 75% running often feels good. This zone is also ideal for developing local muscle strength.

 

The Anaerobic Zone - 80% to 90%

 

This the zone in which an enormous amount of benefit can be gained. Somewhere between 80 and 90% your individual anaerobic threshold is found - sometimes referred to the point of deflection. During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, Lactic Acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace - sound familiar ? This is your anaerobic threshold or point of deflection (POD). Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher. The fitter you are the nearer you will be racing to your POD. Running 5 minute miles does not mean you are running at your POD if the training you have been under-going is incorrect. Assuming you are fit you will be racing 10ks at just below your POD and 5ks right on it. Sometimes elite runners can hold a pace above the POD.

 

The Red Line Zone 90% to 100%

 

In this zone you will only be able run for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. It is worth being aware that to develop this speed it is important to have first developed your ability to deal with lactic acid. This zone is reserved for interval running and race peaking. Only the very fit are able to train effectively within this zone. The value of each training zone should not be underestimated. 70 % often feels very slow at first but do not be put off - Keep at it ! To utilise the zones correctly it is important to phase your training. Each zone is a stepping zone to a peak. Miss out a step and the next becomes a jump.




Training Zone Heart Rate Calculator

Enter your age, resting heart rate and the lower and upper training zone values (%) that you wish to train between and then select the 'Calculate' button.

Age years Max Heart Rate bpm
Resting Heart Rate bpm Working Heart Rate bpm
           
Lower Training Zone % which is a Heart Rate of bpm
Upper Training Zone % which is a Heart Rate of bpm

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