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. Tue 11/Sep/2018: Ranking by Nancy Bailey - Freckleton.

2. Mon 10/Sep/2018: Ranking by Craig Clark - Great North Run.

3. Mon 10/Sep/2018: Ranking by Craig Clark - Caldervale Summer 10.

4. Thu 06/Sep/2018: Event item by David Sagar - Thieveley Pike Fell Race.

5. Tue 28/Aug/2018: Ranking by Les Readfearn - Burnley Parkrun.

6. Wed 22/Aug/2018: News item by Graham Morris - Summer Handicap Race (07/Aug/18).

7. Wed 22/Aug/2018: Event item by Graham Morris - Red Rose Cross Country League.

8. Wed 22/Aug/2018: Event item by Graham Morris - British Fell Relays.

9. Wed 22/Aug/2018: Event item by Graham Morris - Northern Road Relays.

10. Sun 19/Aug/2018: Ranking by Craig Clark - Fleetwood Half Marathon.

11. Wed 08/Aug/2018: Members profile by Les Readfearn.

12. Wed 08/Aug/2018: Ranking by Les Readfearn - Padiham Greenway.

13. Wed 08/Aug/2018: Ranking by Les Readfearn - Handicap Race 2018.

14. Wed 08/Aug/2018: Ranking by Joshua Woodstock - Handicap Race.

15. Sat 28/Jul/2018: Ranking by Craig Clark - Elswick 10 Miler.

16. Thu 26/Jul/2018: Members profile by Helen Dickson.

17. Thu 26/Jul/2018: Ranking by Glen Goodwin - Padiham Greenway 5k.

18. Wed 25/Jul/2018: Members profile by Joshua Woodstock.

19. Wed 25/Jul/2018: Ranking by Joshua Woodstock - Padiham Greenway.

20. Mon 23/Jul/2018: Ranking by Joshua Woodstock - Townley Park.

Announcements

1. Message posted by Keith Robinson on Tue 18/Sep/2018.

Thursday run this week is from The Brickworks Pub, Hyndburn Road, Accrington BB5 1PY meeting at 6.30pm, we will be running 6/7miles on Road. All Welcome !!(message will expire on Fri 21/Sep/2018).

2. Message posted by Fred Green on Tue 18/Sep/2018.

HYNDBURN PARKRUN TAKEOVER - 6th OCTOBER

Hi all - we have been invited to take over Hyndburn parkrun on the morning of Saturday 6th October.

We see this as a great opportunity to not only promote the club but also the 10k race at the end of October.

We will be taking over all the standard jobs - race director/time keepers/scanners, and also marshalling the course.

We need roughly 20-25 volunteers to help on the day, this can be yourselves but also friends and family, all welcome!

 

For anyone who wishes to help out and volunteer on the day please either comment on the facebook post or let me know on 07909941404! More information to follow nearer the event :)!!

Fred

(message will expire on Sat 06/Oct/2018).

3. Message posted by Liam Moden on Mon 17/Sep/2018.

well done to Millie kayley (4.52)completing in the record breaking Berlin marathon(message will expire on Sun 30/Sep/2018).

4. Message posted by Liam Moden on Mon 17/Sep/2018.

Excellent day at the yarrow river splash . Both men's and ladies team prizes . Glen , Michelle, Nancy and Janet all category winners alongside Catherine who won the ladies race and josh who came third in the whole race . A brilliant turnout for Accrington road runners . Well done to everyone who took part . A great team performance(message will expire on Mon 24/Sep/2018).

5. Message posted by Liam Moden on Sat 15/Sep/2018.

Anyone who is bonkers enough to run 22 miles is welcome to join me and Pam this coming Friday 21 sept from the lay bye on meins rd outside westholme school bb2 6au . Start time 11.30 am slow and steady .(message will expire on Sat 22/Sep/2018).

6. Message posted by Liam Moden on Sat 15/Sep/2018.

8 personal bests from 12 members running hynburn parkrun this morning . Congratulations to Karen f , Colette and Adrian on their progression to the quarter finals of the parkrun handicap competition. Good running all(message will expire on Sun 30/Sep/2018).

7. Message posted by Graham Morris on Thu 13/Sep/2018.

It’s that time again when we need to decide on our teams for the Red Rose Cross Country League. If you want to run please let Graham know (before end of Sept) he will arrange race numbers. No entries on the day. We need at least 4 runners for the ladies race and 6 for the mens's race. See dates below. I am sure for those that ran last year can confirm its a good afternoon and great club event. All abilities welcome. The first race in Leigh is a good introduction to cross country, its really just a trail race and is always sunny.......

 13th Oct – Leigh

10th Nov – Bolton

17th Nov – Rossendale

1st Dec – Todmorden

(message will expire on Sun 30/Sep/2018).

8. Message posted by David Sagar on Thu 06/Sep/2018.

The fell points race to replace Pendleton will be Thieveley Pike Fell Race on the 29th September in Cliviger, Burnley(message will expire on Sun 23/Sep/2018).

9. Message posted by David Sagar on Tue 04/Sep/2018.

There are now only 6 places left on the minibus to Yarrow Valley, your place is only guaranteed when payment is either made to Me or Liam. More details to follow(message will expire on Fri 21/Sep/2018).

10. Message posted by Fred Green on Wed 29/Aug/2018.

Hi all, we have recently had e-mails regarding some upcoming races that you may be interested in!

 

Firstly, the Lancashire 5 mile championships, Green Drive 5 race, Sunday 21 October in Lytham. Website: https://bookitzone.com/bob_clough_2/yN2FFX

 

Secondly Hoylake 10k in the Wirral on Sunday 16th September. Website www.theuts.niftyentries.com 

 

Happy racing! 

(message will expire on Sun 21/Oct/2018).

11. Message posted by Fred Green on Fri 10/Aug/2018.

PARKRUN HANDICAP ROUND 2

Message from Liam:

Karen fiegel 31.30   V.   Andrew fiegel  22.30. 
Scott maden 22.00   V.  Helen Dickson. 31.00. 
Vanessa oldham. 27.00. V Collette mallabourne 33.30 
Pam mccullagh 27.00. V Louise Robinson 31.30. 
Janet Hoyle 29.30. V David mallarby 27.45. 
Damien fletcher 22.30 v rick grice 22.15. 
Catherine Derbyshire 22.45 v Carole Morris 25.30
Adrian melton 29.00  v Fred green 23.00 
Injury reserve for this round only Liam moden 22.15 
 
Following on from the success of the first round being on a specific day the allocated day for the second round is September 1 st at hynburn parkrun .
Please speak to your opponent and see if that day is mutually agreeable. If you and your opponent cannot make that date any Saturday on or before September 22 nd is fine . If both parties wish to run at another parkrun this is also ok.
 
If your tie is not  taking place on September 1 st ( or not at hyndburn ) please inform Liam Moden by e mail liammoden@hotmail.co.uk /text 07850604853 /or verbally at club nights .
Also please inform Liam if you are encountering difficulties organising your tie or if an injury is preventing the tie being scheduled. Thanks in advance and enjoy yourselves!
 
(message will expire on Sat 22/Sep/2018).

12. 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).

13. Message posted by Michele Baker on Sun 05/Aug/2018.

Marshals required for our annual 10k race on Sunday 28th October 2018. Please let me have your name if you are available..Thank you..(message will expire on Sun 28/Oct/2018).

14. Message posted by Michele Baker on Sun 05/Aug/2018.

DATE FOR YOUR DIARY! 🏃🏻‍♀️🏃🏾‍♂️Christmas Party & Presentation Evening this year is Saturday 8th December at Great Harwood Golf Club, Whalley Road, Great Harwood.(message will expire on Sat 08/Dec/2018).

15. Message posted by Fred Green on Fri 03/Aug/2018.

Ron Hill's 80th birthday 5k takes place on the evening of Tuesday 25th September from the Cock & Magpie Pub at Whitworth OL12 8BJ.
It is being organised again by Andy O'Sullivan, and it would be great to see some ARR there in support of Ron.

The race is £11.50 but includes a commemorative mug to all finishers and apparently may be televised live!

https://bookitzone.com/andrew_o_sullivan/cv2FFX for booking. Will likely fill up before the race. Cheers!

(message will expire on Mon 24/Sep/2018).

16. 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 . This is only for when Collette is not present . The sizes are extra small ladies , small, medium , large ladies and small , medium and large men's . Thanks liam(message will expire on Wed 12/Dec/2018).

17. Message posted by Neil Thompson on Mon 12/Feb/2018.

Dear members,For those who are looking to purchase the new style vest, these will be provided on a first PAID, first serve basis.Please can you ensure that any monies are passed directly to Colette or Neil.There is a lead time of approx. 3-4 weeks.They are £15 per vest.(message will expire on Wed 19/Dec/2018).

18. 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).

19. 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

Northern Road Relays. On Sun 23/Sep/2018, which is only 4 days away.
Thieveley Pike Fell Race. On Sat 29/Sep/2018, which is only 10 days away.
Red Rose Cross Country League. On Sat 13/Oct/2018, which is only 24 days away.
British Fell Relays. On Sat 20/Oct/2018, which is only 31 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 37 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 37 days away.
Red Rose Cross Country League. On Sat 10/Nov/2018, which is only 52 days away.
Red Rose Cross Country League. On Sat 17/Nov/2018, which is only 59 days away.
Red Rose Cross Country League. On Sat 01/Dec/2018, which is only 73 days away.
Ribble Valley 10k (Road). On Mon 31/Dec/2018, which is only 103 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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