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. Mon 16/Jul/2018: Members profile by David Savage.

2. Wed 27/Jun/2018: Members profile by Chris Halstead.

3. Tue 26/Jun/2018: News item by Fred Green - Freckleton Half Marathon - Points Race Road (5/7) (17/Jun/18).

4. Thu 21/Jun/2018: News item by Fred Green - Weets Fell Race - Fell Race (3/7) (09/Jun/18).

5. Thu 21/Jun/2018: News item by Fred Green.

6. Tue 19/Jun/2018: News item by Fred Green - Pam McCullagh : Race The Train - Points Race Trail (5/7) (10/Jun/18).

7. Mon 18/Jun/2018: Ranking by Joshua Woodstock - Freckleton.

8. Sun 17/Jun/2018: News item by Fred Green - Burnley Lions 10k - Points Race Road (4/7) (25/May/18).

9. Fri 15/Jun/2018: Ranking by Glen Goodwin - Podium 5k.

10. Fri 15/Jun/2018: Photos by Helen Dickson - Isle of Skye half marathon 2018.

11. Fri 08/Jun/2018: News item by Fred Green - Liam Moden: The Mast Race - Points Race Trail (4/7) (27/May/18).

12. Wed 30/May/2018: News item by Fred Green - Hameldon Hill - Fell Race (2/7) (06/May/18).

13. Wed 23/May/2018: Ranking by Joshua Woodstock - Hyndburn Parkrun.

14. Sun 20/May/2018: Ranking by Chris Walton - Liverpool Rock And The Roll Half Marathon.

15. Sun 20/May/2018: Ranking by Chris Walton - Liverpool Rock & Roll 5k.

16. Sun 06/May/2018: News item by Fred Green - Brun Valley 10k Trail - Points Race Trail (3/7) (29/Apr/18).

17. Wed 02/May/2018: Photos by Peter Blackledge - Brun Valley 10k Trail.

18. Thu 26/Apr/2018: Ranking by Lee Taylor - Ron Hills 10k.

19. Wed 25/Apr/2018: Ranking by Joshua Woodstock - Manchester Marathon.

20. Wed 18/Apr/2018: Ranking by Peter Blackledge - Emer Casey (eire ) Charity Race.

Announcements

1. Message posted by Liam Moden on Sun 22/Jul/2018.

A very good turnout (21) at townley park ten k . A lot of runners , from other clubs , commented how good it was to see so many from Accrington taking part . A good cross section of members took part . Sarah came third and Catherine won a vet prize . A tough but enjoyable course .the last road points race is on Wednesday - give it a go . Ribble valley is a long way off !(message will expire on Mon 30/Jul/2018).

2. Message posted by Graham Morris on Mon 09/Jul/2018.

Our handicap race is on Tuesday 7th August.

Last year there were over 50 of our members taking part. (See Club Events on our website for further details). Please could you confirm if your running (by 31st July). Please send an e-mail (accringtonroadrunners@hotmail.co.uk) or text 07891 490481. Also confirm whether you’re staying for food (meat or veggie). For those that don’t want to run we need a few volunteers to help run the event. There will be no training from Wilsons on this date. Please support the event and make it a success. 

(message will expire on Tue 07/Aug/2018).

3. Message posted by David Sagar on Sun 08/Jul/2018.

I’ve been asked by a few members if we could sort out a points race where we all go by minibus or coach and stay for a couple of drinks after and return. How many would be interested in doing this for the Yarrow Valley River Splash Race on the 16th September. Please can you let me know your thoughts?(message will expire on Sat 15/Sep/2018).

4. Message posted by Liam Moden on Sun 08/Jul/2018.

In the interest of fairness and on the advice of graham . I am making an alteration to the handicap times given to Michelle and Andrew in their forth coming tie. NEW TIMES Michelle baker 24.45 Andrew fiegel 23.00 . I will look at all the other times on conclusion of the first round but safe to say David mallaby s rating will be slashed . Sorry I was so far out in the first instance(message will expire on Wed 08/Aug/2018).

5. Message posted by Liam Moden on Sun 08/Jul/2018.

The last two races of our road points races are nearly upon us . They are both cheap (£6 ) and local ( Burnley area ) and the distances are within all our capabilities ( 5k +10 k ) so far in road races alone 47 members have represented our club . Please give them a go . You never know you might enjoy yourself. 22 nd and 25 th July ( see points races or club events )(message will expire on Wed 25/Jul/2018).

6. 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).

7. Message posted by Liam Moden on Mon 25/Jun/2018.

Wonderful photo of jo and Carole taking over from Neil and Scott at the start of leg 2 . Two old vests taking over from 2 new vests with a stunning backdrop. Any pro photographer would be proud of that one . Should be on all accy road runners future publications(message will expire on Thu 02/Aug/2018).

8. Message posted by Joshua Woodstock on Mon 11/Jun/2018.

I'm entering a team to the It's a Knockout at Enfield cricket club again this year. With enough interest it may be possible to have 2 teams this year as a few people missed out last year.This takes place on the August bank holiday Monday (27th) so we should have decent weather. Everyone had a great time last year and it was a fantastic team bonding afternoon so I hope more people can get involved this time.Let me know at club on Tuesday evenings or message me on Facebook if anyone's interested.(message will expire on Tue 28/Aug/2018).

9. Message posted by Liam Moden on Sat 26/May/2018.

We are going ahead with the parkrun handicap. We are going to aim for July 7 as the main competition Saturday with all other June / July dates as alternatives(message will expire on Thu 02/Aug/2018).

10. 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).

11. Message posted by Graham Morris on Wed 26/Jul/2017.

Our handicap race is on Tuesday 7th August.

Last year there were over 50 of our members taking part. (See Club Events on our website for further details). Please could you confirm if your running (by 31st July). Please send an e-mail (accringtonroadrunners@hotmail.co.uk) or text 07891 490481. Also confirm whether you’re staying for food (meat or veggie). For those that don’t want to run we need a few volunteers to help run the event. There will be no training from Wilsons on this date. Please support the event and make it a success. 

(message will expire on Tue 07/Aug/2018).

12. 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).

13. 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

Padiham greenway 5k (Road). On Wed 25/Jul/2018, which is only 2 days away.
Worsthorne moor race (Fell). On Sun 05/Aug/2018, which is only 13 days away.
Handicap Race. On Tue 07/Aug/2018, which is only 15 days away.
Boulsworth Fell Race. On Sun 12/Aug/2018, which is only 20 days away.
Yarrow River Splash (Trail). On Sun 16/Sep/2018, which is only 55 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 95 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 95 days away.
Ribble Valley 10k (Road). On Mon 31/Dec/2018, which is only 161 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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