Accrington Road Runners

www.accrington-road-runners.co.uk
Accrington 10K - Sun 28/Oct/18
*** ARR 10K Results ***

Click here to go to the results.

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

1. Sun 20/Jan/2019: Ranking by Glen Goodwin - The Mast Race.

2. Thu 17/Jan/2019: News item by Fred Green - East Lancashire Hospice 10k - Trail Races (1/7) (13/Jan/19).

3. Mon 14/Jan/2019: Ranking by Chris Halstead - East Lancs Hospice.

4. Mon 14/Jan/2019: Ranking by Chris Halstead - Ribble Valley 10k.

5. Sun 13/Jan/2019: Ranking by Glen Goodwin - East Lancs Hospice.

6. Sun 13/Jan/2019: Event item by Fred Green - Ribble Way Trail Race.

7. Sun 13/Jan/2019: Event item by Fred Green - Worsthorne Moor Trail Race.

8. Sun 13/Jan/2019: Event item by Fred Green - Pendle Trail Race.

9. Sun 13/Jan/2019: Event item by Fred Green - Wholan Nook Trail Race.

10. Sun 13/Jan/2019: Event item by Fred Green - Blackpool Beach 10k.

11. Sun 13/Jan/2019: Event item by Fred Green - Jackals Trail Run Half Marathon.

12. Fri 11/Jan/2019: Event item by Graham Morris - Pendle 3 Peaks Fell Race.

13. Fri 11/Jan/2019: Event item by Graham Morris - Boulsworth Fell.

14. Fri 11/Jan/2019: Event item by Graham Morris - Thieveley Pike Fell.

15. Fri 11/Jan/2019: Event item by Graham Morris - Stoodley Pike Fell Race.

16. Fri 11/Jan/2019: Event item by Graham Morris - Weets Fell Race.

17. Fri 11/Jan/2019: Event item by Graham Morris - Great Hameldon Hill Fell Race.

18. Fri 11/Jan/2019: Event item by Graham Morris - Buckden Out Moor Fell Race.

19. Fri 11/Jan/2019: Event item by Graham Morris - Williams BMW Rochdale Half Marathon.

20. Fri 11/Jan/2019: Event item by Graham Morris - Burnsall 10 Mile Road Race.

Announcements

1. Message posted by Keith Robinson on Tue 22/Jan/2019.

Thursday run this week is from The Willows, Haslingden Road, Guide, Blackburn BB1 2NG meeting at the usual time of 6.30 pm. All Welcome !!(message will expire on Fri 25/Jan/2019).

2. Message posted by Liam Moden on Sun 20/Jan/2019.

Glen continued his excellent form with an impressive seventh place at today's mast race . 42.51 only around 2and a half minutes behind the race winner . Well ran glen(message will expire on Sun 27/Jan/2019).

3. Message posted by Liam Moden on Sun 13/Jan/2019.

Winter warmer reccy ( Sunday 27 th Jan) Ten am . Meet at the old pavilion near the running track . To suit all runners . Run backs for the faster ones . Absolutely everyone welcome(message will expire on Mon 28/Jan/2019).

4. Message posted by Fred Green on Fri 11/Jan/2019.

Anyone keen to run The Jackals trail race on Sunday 10th March - please try and register ASAP, the race has a 200 limit and is showing as "Nearly Full". Link available here https://www.howlerevents.com/the-jackals-run-trail-race

(message will expire on Thu 31/Jan/2019).

5. Message posted by Fred Green on Mon 17/Dec/2018.

Parkrun Handicap 2019

A message from Liam:

 

After the relative success of last years inaugural event we are going to stage this competition again in 2019 . The rules of the comp are as follows 
Each entrant will be allocated a time . This will be based on the runners current p b at parkrun or it will be an informed calculation of your current form . So as an example 
                        Steve cramm 22.40   Versus   Paula Radcliffe 21.50  
So Steve finishes the parkrun in 22.45 ( - 5 secs on his allocated time ) 
Paula finishes in 21.49 ( + 1 second on her allocated time ) 
Therefore Paula would win the tie by 6 seconds 
This year , there will be an opportunity for anyone who gets knocked out in the first round to race again . So everyone who enters will get at least two runs ( if they want to ) 
We have loads more time this year , compared to last years event , so we are going to try to have a parkrun handicap first round day on the 2 nd Feb ( day before winter warmer ) with the backstop of every Saturday in February for those unable to make that date 
Anyone wishing to enter please comment on the Facebook entry or speak to Liam moden 
N b unfortunately Steve and Paula are not joining our club their names were used for example purposes only 
Thanks liam

 

(message will expire on Fri 01/Feb/2019).

6. Message posted by Liam Moden on Sun 16/Dec/2018.

The 1st event in the 2019 road points series is the Blackburn winter warmer 10 k . This race is Sunday 3 rd Feb . Online entries close the previous week . Last year 25 ARR ran . We can beat that total for a very local race(message will expire on Sun 03/Feb/2019).

7. 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).

8. 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 Thu 12/Dec/2019).

9. 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 £2.50 to Hyndburn Athletics in the office next to the changing rooms.

 

(message will expire on Tue 31/Dec/2019).

10. 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 or Liam
 

(message will expire on Tue 31/Dec/2019).
ARR members - Athletics night 2016

Club events

Winter Warmer 10K. On Sun 03/Feb/2019, which is only 11 days away.
Mid Lancs Cross Country League. On Sat 02/Mar/2019, which is only 38 days away.
Jackals Trail Run Half Marathon. On Sun 10/Mar/2019, which is only 46 days away.
Buckden Out Moor Fell Race. On Sat 06/Apr/2019, which is only 72 days away.
Darwen Heritage Tough 10K. On Sun 07/Apr/2019, which is only 73 days away.
Great Hameldon Hill Fell Race. On Sun 05/May/2019, which is only 101 days away.
Blackpool Beach 10k. On Sun 12/May/2019, which is only 108 days away.
Wholan Nook Trail Race. On Wed 15/May/2019, which is only 111 days away.
Weets Fell Race. On Sat 08/Jun/2019, which is only 135 days away.
Barrowford Grand Prix 5K. On Fri 14/Jun/2019, which is only 141 days away.
Stoodley Pike Fell Race. On Tue 02/Jul/2019, which is only 159 days away.
Hendon Brook Half Marathon. On Sun 07/Jul/2019, which is only 164 days away.
Pendle Trail Race. On Sun 14/Jul/2019, which is only 171 days away.
Greenway 5k Road Race. On Wed 24/Jul/2019, which is only 181 days away.
Worsthorne Moor Trail Race. On Sun 04/Aug/2019, which is only 192 days away.
Boulsworth Fell. On Sun 11/Aug/2019, which is only 199 days away.
Pendle 3 Peaks Fell Race. On Sat 17/Aug/2019, which is only 205 days away.
Burnsall 10 Mile Road Race. On Sat 24/Aug/2019, which is only 212 days away.
Ribble Way Trail Race. On Sun 08/Sep/2019, which is only 227 days away.
Thieveley Pike Fell. On Sat 28/Sep/2019, which is only 247 days away.
Williams BMW Rochdale Half Marathon. On Sun 06/Oct/2019, which is only 255 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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