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. Mon 15/Jul/2019: News item by Fred Green - Hendon Brook - Points Race Road 3/7 (07/Jul/19).

2. Sun 14/Jul/2019: Ranking by Glen Goodwin - Towneley Park 10k.

3. Thu 11/Jul/2019: Ranking by Glen Goodwin - Ian Terry Memorial Cowm Reservoir 5k.

4. Tue 09/Jul/2019: Members profile by Andrew Hollas.

5. Mon 08/Jul/2019: Photos by Lisa Parker - Kettlewell 2019.

6. Sun 07/Jul/2019: News item by Fred Green - Stoodley Pike Fell Race - Fell (4/7) (02/Jul/19).

7. Sat 29/Jun/2019: Event item by Liam Moden - Red rose x country.

8. Sat 29/Jun/2019: Event item by Liam Moden - Red rose x country.

9. Sat 29/Jun/2019: Event item by Liam Moden - Red rose x country.

10. Sat 29/Jun/2019: Event item by Liam Moden - Red rose x country.

11. Fri 28/Jun/2019: Event item by Graham Morris - Northern Road - Relays.

12. Sat 22/Jun/2019: Event item by Liam Moden - Racecourse relays.

13. Sat 22/Jun/2019: Event item by Liam Moden - Townley park ten k.

14. Thu 20/Jun/2019: Event item by Liam Moden - Trawden seven trail race.

15. Mon 17/Jun/2019: Members profile by Les Readfearn.

16. Mon 17/Jun/2019: Ranking by Les Readfearn - Podium 5k Barrowford.

17. Mon 17/Jun/2019: Ranking by Joshua Woodstock - Podium 5k, Barrowford.

18. Mon 17/Jun/2019: Members profile by Joshua Woodstock.

19. Mon 17/Jun/2019: Ranking by Glen Goodwin - Podium 5k.

20. Thu 13/Jun/2019: News item by Fred Green - Weets Fell Race - Fell Race (3/7) (08/Jun/19).

Announcements

1. Message posted by Michael Leeming on Tue 16/Jul/2019.

Congratulations to

Joe Curran

A.R.R.Runner of the Season

Spring 2019

 

 

(message will expire on Thu 25/Jul/2019).

2. Message posted by Damian Fletcher on Tue 16/Jul/2019.

Thursday 18th July Run 6.30pm - Hurst Green, we are going to run the Tolkien Trail from Hurst green, the start is opposite Millies Cafe BB7 9QJ

Its a great scenic trail run, approx 6.5 miles all abilities welcome

(message will expire on Fri 19/Jul/2019).

3. Message posted by Liam Moden on Mon 15/Jul/2019.

If anyone is looking to carshare for this Sunday's trail points race in barley please meet at the griffin Burnley rd Accrington at 9 am the race starts at 10.30. ( Sunday 21 July ) thanks(message will expire on Mon 22/Jul/2019).

4. Message posted by Graham Morris on Tue 02/Jul/2019.

We have a couple of club events planned in the next few weeks. Athletics Night & Handicap Race.

All details on our website below (Links – Club events)

We need lots of members competing to make them successful.  

Please confirm to Graham if your available or email – [email protected]

(message will expire on Tue 06/Aug/2019).

5. Message posted by Joshua Woodstock on Fri 28/Jun/2019.

Hi team. It's that time of year again when I am looking to submit a team to represent ARR in It's a Knockout on Monday 26th August at Enfield Cricket Club. We've had a team in for the last couple of years now and have had a top day each time.Anyone want to join the team can they let me know ASAP by speaking to me or Pam at club night. Limited to 10 per team and only 5 spots left. All abilities welcome.(message will expire on Sat 31/Aug/2019).

6. Message posted by Liam Moden on Sat 22/Jun/2019.

If anyone is interested is taking part in a short relay event on Sunday 1 sept please see Liam . Details in club events. This can be a relaxed gazebos and picnic blankets event so suitable for absolutely everyone . Manchester racecourse relays ( prestwich a c website )(message will expire on Thu 29/Aug/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

Pendle Trail Race. On Sun 21/Jul/2019, which is only 3 days away.
Greenway 5k Road Race. On Wed 24/Jul/2019, which is only 6 days away.
Athletics Night. On Fri 26/Jul/2019, which is only 8 days away.
Worsthorne Moor Trail Race. On Sun 04/Aug/2019, which is only 17 days away.
Handicap Race. On Tue 06/Aug/2019, which is only 19 days away.
Boulsworth Fell. On Sun 11/Aug/2019, which is only 24 days away.
Race the Train. On Sat 17/Aug/2019, which is only 30 days away.
Pendle 3 Peaks Fell Race. On Sat 17/Aug/2019, which is only 30 days away.
Burnsall 10 Mile Road Race. On Sat 24/Aug/2019, which is only 37 days away.
Racecourse relays. On Sun 01/Sep/2019, which is only 45 days away.
Ribble Way Trail Race 10K. On Sun 08/Sep/2019, which is only 52 days away.
Northern Road - Relays. On Sun 15/Sep/2019, which is only 59 days away.
Thieveley Pike Fell. On Sat 28/Sep/2019, which is only 72 days away.
Williams BMW Rochdale Half Marathon. On Sun 06/Oct/2019, which is only 80 days away.
Red rose x country. On Sat 12/Oct/2019, which is only 86 days away.
Red rose x country. On Sat 26/Oct/2019, which is only 100 days away.
Red rose x country. On Sat 09/Nov/2019, which is only 114 days away.
Blackburn 10K. On Sun 17/Nov/2019, which is only 122 days away.
Red rose x country. On Sat 30/Nov/2019, which is only 135 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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