Run the River, Saturday 4th May

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After our stunning run last weekend, which worked on building our off-road, hill running, this week’s long run is a flat one.

There will be two distances to choose from, 8.5miles and 5 miles. That said, this is an easy out and back route, so anyone who would like to come and do some of the distance and then turn back on their own is welcome to come along.

On this run, for the experienced runners and those who are training with us for an event, we will be working on a negative split. This means, we will be aiming to pick up the pace on the return to a race pace (don’t worry if you are a beginner, there will ALWAYS be a coach at the back).

PLEASE COMMENT HERE IF YOU ARE COMING AND TO WHICH DISTANCE. IF YOU ARE A NEW RUNNER, EMAIL INFO@FITBITCHBOOTCAMP.COM AND WE WILL SEND YOU A FORM TO FILL IN.

Please arrive with plenty of time to park (please note the closest car park mentioned below may still be closed so you may need to park on the road or the car park 5mins away) and pay your fees. We will depart on the dot at 8.30am.

Where: Shoreham by Sea – car park adjacent to The Waterside Inn, Lower Beach Road https://maps.google.co.uk/maps?q=shoreham+by+sea&hl=en&ll=50.830472,-0.271311&spn=0.003436,0.010568&sll=52.8382,-2.327815&sspn=6.730542,21.643066&t=h&hnear=Shoreham-by-Sea,+West+Sussex,+United+Kingdom&z=17

Time: 8.15am for 8.30am departure

Drop in: £10 – (please note we will be releasing our new package deals for beg to 10k which starts May 15th next week. This or our Annual Membership are the best deal)

8.5miles: Rachael with Karen Russell & Elspeth

5miles: Kate with Tor

 

Stunning Sunday run, Sunday 28th April

Nothing boosts a mood than a Sunday run

Fancy a social run with expert coaching thrown in, plus a post run coffee this Sunday?

Whether you are just someone looking to run with a group, or you are part of our crew training for the Kamikaze, Heroes 10k or Tough Mudder/South Downs Half Marathon, don’t miss this weekend’s run as we begin to build distance.

There will be a four mile (just over) run and a 7mile (just over if you like, not if you don’t!) which will challenge you on the hills but reward you with stunning vistas, soaring endorphins…and some great technique skills as we coach (coax ?) you uphill.

Coffee or brekkie at Stanmer Park House afterwards for anyone who wants to stay around.

PLEASE COMMENT IF YOU ARE COMING, AND TO WHICH GROUP. iF YOU ARE RUNNING WITH US FOR THE FIRST TIME YOU WILL NEED TO FILL OUT A FORM WHICH WE WILL SEND YOU.

Need a lift? Also comment here and someone will be going your way

Where? Car park by the church in Stanmer Park. Parking is free

Time: 8.20am for an 8.30am departure

4miles, Melanie Anning and Mel Lankester

7miles, Rachael, Melissa & Tor

Drop in: £10(cash on the day)

– remember our annual memberships are a fantastic deal. Or you can still buy a package and use any missed Sundays at our Yoga class. Details are on our main website www.fitbitchbootcamp.com

Running muscles! Wednesday 24th April, strength and conditioning.

Lift off with strong muscles.

We’ve just had another wondrous weekend of running. The sun was shining for our Bluebell 10k and 10 milers and our weekly Sunday run club. It doesn’t stop there as there’s always new goals to aim for on our running calendar.

In order to achieve our running dreams, improve our performance and prevent injury from kicking in, we need to do regular strength and conditioning. It can be a costly decision not to include strength work in your training. The session will be quite dynamic with some floor work included. If you are coming along, would like a lift or have any questions then please leave a comment.

What to bring: If you do have a mat then bring it along. There are spares.

Meet: The lawns adjacent to King Alfred car park (bottom of Hove Street) 7.30 – 8.30pm

£5 drop in.

Coach: Kate. 07702983744

Wed 17th April – Interval Session

Whether you’re one of our beginners taking on the 0 to 5k, or one of our Seaford and South Downs half marathon groups, you’ll reap the rewards from some pacework this Wednesday.

Interval training is about getting your legs to move more quickly. You’ll be surprised at how easy it is to become stuck in a single speed rut and what you can achieve with the support of the group and coach. It’s also is one of the most effective sessions you can do to improve your fitness and speed.

As always, we’ll be tailoring the session to suit your ability. You’ll be working at a pace that pushes you towards becoming a more efficient runner with tips and pointers to help you along the way.

Meet us at: Lifeguard Hut, bottom of Hove Street (parking at King Alfred centre)
Time: 7.30pm – 8.30pm
Coach: Melissa (07894 146016)
Drop in £5 – but check out the packages on our website too for even better value

Stanmer in Spring time, Sunday 7th April

Spring is coming

Brighten up your Sunday with a run from Stanmer where the daffodils will be on show  – er, along with the Spring sun according to the forecast.

We have two different mileage groups this week, the taper 7miles for our marathon group who will join those training for the BlueBell 10k, also running 7miles.

And the race simulation 10miles for our BlueBell longer distance group, with a lap at the end to help you all focus on race preparation.

We are nearing the final weeks of training for both these groups and so neither are suitable for beginners or those not used to off road running (our new groups for beginners-intermediates start in a few weeks).

And let’s support our marathon runners – their last Sunday run before the big day! We will be organising Support Bases for next Sunday’s marathon.

Please note that next week’s training run will take place on Saturday so that we can support our marathon runners.

Coffees can be enjoyed after at Stanmer House if anyone wants to stop for a drink.

PLEASE COMMENT HERE IF YOU ARE COMING, IN ADVANCE OF SUNDAY SO WE CAN PLAN ACCORDINGLY.

Location: Car Park to the right of the entrance to Stanmer Park

Time: 8.30am run departure

7 mile group & marathon taper, Coach: Melissa, RA: Karen Russell and Melanie Lankester

10mile group: Coach: Kate, RA: Elspeth

Cost: £7 all runs

Running Etiquette:

• Please arrive in time to pay, and be briefed on the run (we leave at 8.30am so you need to be there before)
• We run in groups, if you are fast we may give you some extra work (speed repeats or more) to help improve your running while others catch up – don’t worry, this most definitely won’t affect your run speed!
• Don’t run ahead of the front coach. If you are caught between a front and back group, only proceed on the route if you can see the group up head. If not, wait.
• If you decide to turn back let one of our ambassadors or coaches know.
• If you’ve not been before, email us in advance info@fitbitchbootcamp.com

The Good Friday Run, March 29th, 8.30am

Celebration time come on, it’s a celebration!

Please scan to the post below for Wednesday’s run training

Hurrah! It’s a long weekend and the clocks go back on Sunday, a sign of Spring, even if the weather does continue to let us down!

But to avoid losing the hour of extra sleep and to celebrate an extra day off, this week’s ‘long’ run will take place on Good Friday.

It is a chance for our marathon group, who have been training on long, long runs alone to join up with rest of the Fitbitch run crew as they begin their taper.

Our Bluebell 10mile group will be running 9miles, and the marathon group 8 miles and will join forces for most of this beautiful run out past Rottingdean.

Meanwhile, our 10k training group will be stepping up to 6.5miles, again starting in the same place.

For all those who are interested, we will celebrate with a tea and hot cross bun at one of Rottingdean’s delcious tea houses after the run.

PLEASE COMMENT HERE IF YOU ARE COMING. IF YOU ARE NEW, PLEASE EMAIL info@fitbitchbootcamp.com so we can send you relevant forms.

Running Etiquette – please stay within your group and do not run ahead of your lead runner. If you are faster, we can devise ways to work you harder – but stay with your coach.

If you decide to turn back, please inform your group running leader before you do so.

And please arrive with plenty of time to park, register and pay as we leave for the run at 8.30am.  Ensure you are sufficiently dressed – trail shoes would be advisable, as well as gloves and something to keep your head warm.

Marathon group: Rachael, 07855 742195

9 mile group: Kate

6 mile group: Mel L & Elspeth

Location: Rottingdean car park on the main sea road in front of Tesco. It is Pay and Display

Time:8.30am departure

Drop ins: All runs £7

 

 

Strength, speed and conditioning – training Wednesday 27th March

On your marks, get set, go!

This Wednesday is a double whammy of strength and pace work to help you become a faster and more resilient runner – great for those of you training for the Bluebell and for beginners.

You can easily overlook muscle conditioning in your training plan, but getting your muscles conditioned will help your body cope with impact forces of around 4 times your bodyweight generated with every step!

As a beginner, speed work can be scary stuff, but this is a great structured session that will make you more comfortable with running at higher intensities. Your fitness levels will increase which will ultimately help you to run harder for longer. For the intermediates and advanced, you’ll be working at a higher intensity, so regardless of your ability, you’ll be sure to get a great workout that will help you become a faster runner whilst reducing your risk of injury.

Meet: Lawns adjacent to Hove Street (you can park in King Alfred centre)
Time: 7.30pm – 8.30pm
Trainers: Melissa (07894 146016)
Drop in: £5.00

Super Sunday – marathon training Sunday 24th March

One of our marathon crew benefitting from the beautiful training routes

It’s the big one for our marathon runners as we take on 21 miles together.

You may not have realised, but you’ve already done the biggest chunk of your training and next week you’ll start to taper. Don’t forget to look back and appreciate everything you’ve achieved already. Well done!

If you’re feeling anxious or nervous, don’t worry – it’s completely normal. If you’ve got any concerns or questions no matter how silly they seem – talk to us, we are here for you. All the coaches have been through marathon training and will understand what you may be feeling.

And remember all our runclub members are behind you. You are not alone!

To make sure you’re in tip top condition for Sunday, drink plenty of water during Saturday and do something fun and relaxing on Saturday night to ensure you minimise any worries and sleep well.

Are you foam rollering reguarly? Honestly?! Remember recovery is key to this phase of training. Look after yourself with regular rollering – including before you run.

We’ll start at the King Alfred Centre, and head along the seafront to Saltdean before heading back across the Downs to Woodingdean and homeward via Ovingdean.

As some of the run is in the Downs, there will be a couple of hills but the majority of the route is flat.

Meet: Car park at King Alfred centre
Time: 8.30am
Coach: Melissa (07894 146016)

River Run, Sunday 24th March, 8.30am

Friendly faces

PLEASE SCROLL TO POST BELOW FOR DETAILS OF THIS WEDS TRAINING SESSION

We’ve worked a lot on hills in the last few weeks of Sunday sessions, so this weekend, we’re taking to the river for a flat route, perfect to help you focus on technique.

This is also a great opportunity for those who are a little behind in their mileage to catch up, as both the 6 and 9mile route follow the same path, with the 6mile turning back sooner.

Those wanting to run a little further in the shorter distance can do so, until they meet with the front of the 9mile group on their return.

We are short on staff this week so we ask all our runners for understanding this weekend. Fast runners may need to loop back with their ambassador to ensure those at the back don’t fall too far behind (or be prepared to wait and catch up). We will brief you all at the beginning of the run.

This is a perfect run for those currently not training for something but who would like to run in a group.

PLEASE COMMENT HERE IF YOU ARE COMING (marathon training group route will be posted later this week). PLEASE BE PROMPT – arrive with plenty of time to park, sign in and pay. Groups leave on the run at 8.30am.

6miles: Ambassador Elspeth

9miles: Ambassador Mel Lankester

Location: Car Park Riverside, Shoreham by Sea http://en.parkopedia.co.uk/parking/shoreham_by_sea/

Please note, this was closed a few months ago so you may need to park in surrounding streets where there is plenty of room

Time: 8.30am departure

Drop in: £7

Power of Pyramids, Weds20th March, 7.30pm

Pyramid sessions – a good fat burner!

Want to improve your running? Then you need to mix up your running workouts. This will help you improve your running technique, your speed, power and much more.

This week’s session will focus on pyramid session, where we will build up distance in an interval session and then work back down again.

Don’t worry if you’re new to us, we’ll ensure your distance is suitable for your level.

Pyramid intervals are  useful as they help to overload the body in different ways, helping the body to adapt and get stronger. And they pin point strengths and weaknesses, with some runners discovering they are faster on longer intervals, others on shorter sections.

This is a fun way to get some pace work in, with the motivational support of other runners.

If you have a watch with a stop watch, please bring it to the session. PLEASE COMMENT IF YOU ARE COMING.

Where: Lawns adjacent to Hove Street. Parking: King Alfred Centre

Coach: Rachael, 07855 742195.

Drop in: £5

Time: 7.30pm – please aim to arrive promptly to ensure you are there for the warm up.