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

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

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

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

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

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

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

8. Mon 20/Jan/2020: Ranking by Joshua Woodstock - East Lancs Hospice 10k.

9. Sun 19/Jan/2020: Event item by Graham Morris - Remembrance Windmill 10k.

10. Sun 19/Jan/2020: Event item by Graham Morris - Townley Park 10K.

11. Sun 19/Jan/2020: Event item by Graham Morris - Darwen Half Marathon.

12. Sun 19/Jan/2020: Event item by Fred Green - Rivington Trail Half Marathon (Trail 7/7).

13. Sun 19/Jan/2020: Event item by Fred Green - Padiham Trail Race 10k (Trail 6/7).

14. Sun 19/Jan/2020: Event item by Fred Green - Pendle Trail Race (Trail 4/7).

15. Sun 19/Jan/2020: Event item by Fred Green - Race the Train - Bury to Rawtenstall (Trail Race 3/7).

16. Sun 19/Jan/2020: Event item by Fred Green - Run Forrest Run Trail Race (Trail 2/7).

17. Fri 17/Jan/2020: Event item by Graham Morris - Holcombe Two Towers.

18. Fri 17/Jan/2020: Event item by Graham Morris - Coiners Fell Race.

19. Fri 17/Jan/2020: News item by Fred Green - 2020 POINTS RACES (17/Jan/20).

20. Wed 15/Jan/2020: News item by Graham Morris - Lancashire Cross Country (10/Jan/20).

Announcements

1. Message posted by Liam Moden on Sun 26/Jan/2020.

Details have been released regarding the worsthorne with hurst wood team relay taking place on Saturday 14 march . ( see club events ) . I will be asking for names on Tuesday nights and other training nights . We hope to have a number of equal, mixed ability ,teams enter . Please try to make yourself available(message will expire on Sun 15/Mar/2020).

2. Message posted by Liam Moden on Sun 26/Jan/2020.

Sunday 9 th Feb . Marathon training. Starting at hynburn sports centre 9.00 am (17 miles ) / greyhound 9.20 (15 miles ) / gamecock 9.45 am (12 miles) / co op whalley 10.05 ( 10 miles ) petre arms 10.20 am ( 8 miles ) wait at points we will be there(message will expire on Sun 02/Feb/2020).

3. Message posted by Liam Moden on Sun 26/Jan/2020.

Sunday 2 Feb . Runners who wish to incorporate the winter warmer into marathon training.set off from hynburn sports centre at 9.00 am . Gentle jog to witton park arriving around ten am / race / run back to the sports centre . ( 16 mile total ) all welcome(message will expire on Mon 03/Feb/2020).

4. Message posted by Liam Moden on Sun 26/Jan/2020.

Sunday 2 Feb . Mick bowkley will be leading a 16 mile run from the knowles arms , pleckgate rd Blackburn. Please note 9.30 am start . All welcome(message will expire on Mon 03/Feb/2020).

5. Message posted by Graham Morris on Fri 24/Jan/2020.

Hyndburn – Park Run

We have been asked by parkrun would we be willing to “take over” the 22nd February run. This would include everything from the time keeping to the marshalling of the route. We estimate 20 to 25 of our members would be needed to make sure everything is covered.

Since this event started in 2017, we have had 77 of our members complete almost 1000 runs, more than any other club……………. It is only fair we do our share and give the organisers a day off.

Let’s show our support for parkrun and turn up in large numbers to make it a fantastic run.

If available please contact Paul or Karen Jackson, or any member of the committee.

(message will expire on Fri 21/Feb/2020).

6. Message posted by Graham Morris on Thu 23/Jan/2020.

Our first 2 x Club Road Races have both been "sell out" events with some of our members missing out on a race number. Lostock 6 mile is on 23rd Feb this is also a popular race. Dont leave it too late and enter early, so we dont have any members missing the race. 

(message will expire on Sat 22/Feb/2020).

7. Message posted by Graham Morris on Sat 18/Jan/2020.

All club races for 2020 have been decided and are in the process of being added to the Club events tab on this website. They have also been added to the Club news section on the website  

(message will expire on Fri 31/Jan/2020).

8. Message posted by Liam Moden on Sat 23/Nov/2019.

At the a g m Julia suggested that more emphasis could be directed towards team relay events ( for all ) . One such event that we intend to have several teams in is the hurstwood trail race . This takes place on Saturday 14th march . All members are positively encouraged to get involved. More nearer the time(message will expire on Mon 30/Mar/2020).

9. 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).

10. 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).

11. 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

Blackburn road runners winter warmer. On Sun 02/Feb/2020, which is only 5 days away.
S e lancs x country. On Sat 15/Feb/2020, which is only 18 days away.
Park Run Hyndburn. On Sat 22/Feb/2020, which is only 25 days away.
Lostock 6 mile. On Sun 23/Feb/2020, which is only 26 days away.
Stan Bradshaw Half Tour Pendle. On Sat 07/Mar/2020, which is only 39 days away.
Trail relay. On Sat 14/Mar/2020, which is only 46 days away.
Darwen Half Marathon. On Thu 26/Mar/2020, which is only 58 days away.
Stockton Duathlon. On Sun 26/Apr/2020, which is only 88 days away.
Coiners Fell Race. On Fri 08/May/2020, which is only 100 days away.
Run Forrest Run Trail Race (Trail 2/7). On Wed 13/May/2020, which is only 105 days away.
Fell race relay. On Sun 17/May/2020, which is only 109 days away.
Holcombe Two Towers. On Wed 10/Jun/2020, which is only 133 days away.
Barrowford Grand Prix 5K. On Fri 19/Jun/2020, which is only 142 days away.
Race the Train - Bury to Rawtenstall (Trail Race 3/7). On Sun 21/Jun/2020, which is only 144 days away.
Trail relay. On Thu 25/Jun/2020, which is only 148 days away.
Rob Shepherd's Stirton, (Fell 4/7). On Wed 01/Jul/2020, which is only 154 days away.
Bradford Millennium Way relay. On Sun 05/Jul/2020, which is only 158 days away.
Townley Park 10K. On Sun 12/Jul/2020, which is only 165 days away.
Pendle Trail Race (Trail 4/7). On Sun 19/Jul/2020, which is only 172 days away.
Lee Mill Fell Race (Fell 5/7). On Wed 29/Jul/2020, which is only 182 days away.
The Badger 10k (Trail 5/7). On Thu 06/Aug/2020, which is only 190 days away.
Boulsworth Fell Race (Fell 6/7). On Sun 09/Aug/2020, which is only 193 days away.
Handicap Race. On Tue 11/Aug/2020, which is only 195 days away.
Race the Train. On Sat 15/Aug/2020, which is only 199 days away.
Chipping Show Fell Race (Fell 7/7). On Sat 22/Aug/2020, which is only 206 days away.
Padiham Trail Race 10k (Trail 6/7). On Sun 20/Sep/2020, which is only 235 days away.
Rivington Trail Half Marathon (Trail 7/7). On Sat 03/Oct/2020, which is only 248 days away.
Remembrance Windmill 10k. On Sun 08/Nov/2020, which is only 285 days away.
Lee mills relays. On Sun 29/Nov/2020, which is only 306 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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