Accrington Road Runners

www.accrington-road-runners.co.uk
Accrington 10K - Sun 27/Oct/19
*** ARR 10K Results ***

Click here to go to the results.

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

1. Sat 14/Mar/2020: News item by Graham Morris - Worsthorne Relay (14/Mar/20).

2. Tue 10/Mar/2020: News item by Fred Green - Stan Bradshaw Pendle Round (07/Mar/20).

3. Mon 02/Mar/2020: News item by Lisa Parker - Ilkley Fell race. (01/Mar/20).

4. Mon 02/Mar/2020: Photos by Lisa Parker - Ilkley Fell race 2020.

5. Sun 01/Mar/2020: News item by Fred Green - Worsthorne trail relays - teams and times! (01/Mar/20).

6. Mon 24/Feb/2020: Ranking by Chris Walton - Blackburn Winter Warmer .

7. Mon 17/Feb/2020: Members profile by Andrew Hollas.

8. Sun 16/Feb/2020: News item by Lisa Parker - Bleasdale Fell race. (15/Feb/20).

9. Mon 10/Feb/2020: News item by Fred Green - 2020 - first three points races (10/Feb/20).

10. Thu 06/Feb/2020: Ranking by Glen Goodwin - Blackburn Winter Warmer.

11. Wed 05/Feb/2020: Ranking by Joshua Woodstock - Blackburn Winter Warmer.

12. Wed 05/Feb/2020: Members profile by Joshua Woodstock.

13. Thu 30/Jan/2020: News item by Graham Morris - Next few Months (25/Jan/20).

14. Mon 27/Jan/2020: Event item by Fred Green - The Badger 10k (Trail 5/7).

15. Fri 24/Jan/2020: Event item by Graham Morris - Park Run Hyndburn.

16. Fri 24/Jan/2020: News item by Graham Morris - Handicap Race 2019 (19/Jan/20).

17. Tue 21/Jan/2020: Event item by Fred Green - Chipping Show Fell Race (Fell 7/7).

18. Tue 21/Jan/2020: Event item by Fred Green - Boulsworth Fell Race (Fell 6/7).

19. Tue 21/Jan/2020: Event item by Fred Green - Lee Mill Fell Race (Fell 5/7).

20. Tue 21/Jan/2020: Event item by Fred Green - Rob Shepherd's Stirton, (Fell 4/7).

Announcements

1. Message posted by Liam Moden on Sat 11/Jul/2020.

This Thursday , July 16 th , the Thursday evening fell training group will be running the 2 nd race in the east lancs fell running champs . We will all be running as one group and anyone is welcome to join . We will be starting at 6. 30 pm from BB10 3RD . It's Boulsworth ( but not the Grand Prix route )(message will expire on Sat 18/Jul/2020).

2. Message posted by Liam Moden on Tue 16/Jun/2020.

Treasure hunt info - Question 27 vandals have damaged the info board . All reasonably close answers will be accepted. Question 33 sun dial is at st James church not st Mary's ( sorry school boy error because I went to st Mary's throughout my schooling)(message will expire on Sun 23/Aug/2020).

3. Message posted by Liam Moden on Sat 06/Jun/2020.

I have devised a "Dave mallaby " style treasure hunt run which involves a run from the Peel Park pub up to Rising bridge and back down to the start via the old railway line . If people e mail their answers and times I will do a table . E mail for the set of questions liammoden@hotmail.co.uk(message will expire on Thu 01/Oct/2020).

4. Message posted by Fred Green on Fri 05/Jun/2020.

To All Members

 

I hope you are keeping well in these most unusual of times, and i hope most importantly that you are managing to keep running (and sane) as much as possible! 

 

We think as a committee that it is important to keep you all informed with the latest goings on in the running community and also to ensure that you know we are keeping up to date with all Government policy. We know that everyone wants to get back to run club activities as soon as it is safe to do so, and we will continue to ensure that that happens as soon as it can! 

 

The latest Government guidelines have led UK Athletics to revise their statement from early May 2020 to state the following:

"You may meet with FIVE other people from outside your household to exercise outdoors, whilst following social distancing guidelines. This means that if you do take part in such an activity YOU MUST remain at least 2 metres apart AT ALL TIMES from those outside your household".

 

Unfortunately the UKA's guidance continues to be that all running club activities remain suspended until further notice. 
Again i must state that we will continue to monitor this situation closely and provide updates whenever possible going forward.

 

I also want to say a big congratulations and well done for all those taking part in the ARR bingo that was posted on the Facebook page. This led to some very amusing and inspiring videos and photos. A very well done especially to all those who completed the full Bingo card - we will have some prizes ready for when we come back. 

 

For now the only thing left to say is that we hope you and your families continue to stay safe and healthy, and remember to talk to your fellow members to keep in touch, even if you aren't meeting up to run!

 

All the best,

Fred - on behalf of the Accrington Road Runners Committee. 

(message will expire on Mon 31/Aug/2020).

5. Message posted by Liam Moden on Fri 25/Oct/2019.

Kit is now available online at pinosportswear.co.uk . Search my clubs and press the Accrington road runners icon . I have some lady's fit samples on request. RACE VESTS ARE STILL FROM LIAM ON CLUBNIGHTS AND RACES.(message will expire on Sun 01/Nov/2020).

6. Message posted by David Sagar on Mon 06/Aug/2018.

After listening to feedback from various members, can we recommend that anybody with any special diet requirements or allergies that are attending future club events wether Summer Runs or other social events, please contact the venue directly and in advance to arrange their meals please. This will help the venue to cater for your needs.(message will expire on Thu 13/Aug/2020).

7. Message posted by Liam Moden on Thu 05/Jul/2018.

If anyone wants to buy a running vest ( new style ) I will have one size of each in my car at races and club nights . . The sizes are extra small ladies , small, medium , large ladies and small , medium and large men's . Thanks liam £15 each . Buy two get a free bonus item(message will expire on Sat 12/Dec/2020).
ARR members - Athletics night 2016

Club events

Pendle Trail Race (Trail 4/7). On Sun 19/Jul/2020, which is only 6 days away.
Lee Mill Fell Race (Fell 5/7). On Wed 29/Jul/2020, which is only 16 days away.
The Badger 10k (Trail 5/7). On Thu 06/Aug/2020, which is only 24 days away.
Boulsworth Fell Race (Fell 6/7). On Sun 09/Aug/2020, which is only 27 days away.
Handicap Race. On Tue 11/Aug/2020, which is only 29 days away.
Race the Train. On Sat 15/Aug/2020, which is only 33 days away.
Chipping Show Fell Race (Fell 7/7). On Sat 22/Aug/2020, which is only 40 days away.
Padiham Trail Race 10k (Trail 6/7). On Sun 20/Sep/2020, which is only 69 days away.
Rivington Trail Half Marathon (Trail 7/7). On Sat 03/Oct/2020, which is only 82 days away.
Remembrance Windmill 10k. On Sun 08/Nov/2020, which is only 118 days away.
Lee mills relays. On Sun 29/Nov/2020, which is only 139 days away.
Bradford Millennium Way relay. On Sun 13/Jun/2021, which is only 335 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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