Beauty & the beast training run, Sunday 21st April

time to ditch the thermals?

Whether you are a beg-int looking for a fun group to run with, or you are part of our crew training for the beginners Kamikaze Adventure Race, South Downs or Seaford Half Marathon & Tough Mudder foundation runs – you’ll love this Sunday’s training run.

We will be offering a 3miles (beg-int, Kamikaze teams) run, along with a six mile tarmac to off-road route that will go out over Rottingdean to Saltdean and return (longer route) and a small loop for the shorter distance.

It is a beautiful run (and the forecast is for blue skies) but there is a hill – hence the beast!

But our run ambassadors and coaches will ensure we are there to help coax you up the hill – and it will make you stronger.

And for the advanced, faster runners amongst you, we have a twist. …You’ll just have to come along and see what it is!

Drop ins are welcome at £10 but package prices are also available (missed or going to miss a Sunday session the package? use against our yoga classes on Monday).

PLEASE COMMENT HERE IF YOU ARE COMING AND TO WHICH DISTANCE.

Please be on time as we will be leading a dynamic warm up at 8.30am which you will require.

Location: Rottingdean Tesco Car Park (pay and display_

Drop in: £10

Time: 8.15am for an 8.30am departure

3miles, Melissa with Melanie A

6 miles, Kate with Elspeth

Please note that ALL our package prices are bookable from our sister site. http://www.fitbitchbootcamp.com – which you can link to from here via our Courses Pages.

 

 

Conditioning and the need for speed to improve your running.Wednesday 23rd January.

The reason for speed work is more than a quick dash from the horse.

It’s important to have strong core as a runner to prevent injuries and stabilise the trunk, plus help improve technique when fatigued on an endurance run. Half and full marathon runners you will reap the benefits by including this in your training.

Another important principle as a runner is speedwork. This often gets overlooked when people are training for a long distance run. The body has a natural ability to adapt to physiological demands. Training at the same pace day after day fails to improve running performance. But break out of that comfort zone with speedwork now and then, and the body will learn to deal with the new demands. The heart will get stronger, the cardiovascular system more efficient and the muscles are able to function better at full force. That will all translate to greater strength, faster and easier endurance runs. It is a session that caters for all abilities, even if you think you can only run at one pace, you’ll be surprised at how you can go faster for a short period of time once you have had effective coaching.

MEET: Hove Street, near King Alfred car park and the lifeguard hut. Time: 7.30 – 8.30pm

Coach: Kate 07702983744

Drop in £5.

 

The Beacon run and the Catch up Course. Sunday 20th January

Don’t be fooled – it’s not all this level!

As with last week all our runners are starting out together. Meeting at Stanmer park then everyone is heading (ahem) up to Ditchling Beacon. They’ll be no stopping for ice-creams once you’re there though. Not in January anyway. This does start out slightly challenging. I can hear you ask ‘what’s new!’ The last part of the run is a decline and the views make it all worthwhile, even on the ascent. This is the same day that Fitbitch founder Rachael is running the Mumbai marathon and may have completed it before we set out. That’s one way to gear us on.

Half and Full marathon – the distances are 11 and 12 miles, which will take you  west from the Beacon before heading down past the Chattri and back towards Stanmer. The 12 milers will need to add on that extra mile in Stanmer woods at the end of the 11 mile run.

Catch up Course – You are all now more conditioned as a runner and are ready to take on the South Down hills. This requires more muscle recruitment and takes less impact on the joints. So don’t be put off by the H word. When you get to Ditchling Beacon you’ll then take a downhill back to Stanmer and through the woods. Stunning scenery for a 7 mile route.

MEET: The A27 entrance to Stanmer, parking is either the left or right side car parks and we will meet by the two houses at the entrance. Please comment if lifts are needed. Bring extra layers for the post run stretch!

11/12 mile coach: Melissa 07894 146016. Running Ambassadors: Karen and Elspeth. Drop in:£7

Catch up Course coach: Kate 07702983744. Running Ambassador: Mel L. Drop in: £10

TIME: 8:30am.

The longer route – run along the river. Sunday 6th January. 10 miles.

A scenic start to 2013.

It’s our first Sunday training session of 2013 and we’re ready to make dreams a reality. Whether it’s to improve general fitness, gain a pb, run your first marathon, enjoy a social run or lose some Christmas pounds, our sessions are a great way to meet your goals and keep you focused.

Half and full marathon training are both 10 miles this Sunday and it’s flat. For those who are training for the full marathon you will be encouraged to work on negative splits, running the second half at a slightly faster pace. If you learn to conserve your resources for the first part of the run, they’ll be available to you in the later stage as you pass the surviving shufflers.

Coach Melissa 07894146016. R/A’s Middle runner Tor. Back up runner Karen Russell.

Location: Meet car park by Lower Beach Road, Shoreham-by-Sea – map here. you will need to pay for parking but it is cheap. If the car park is still closed, there is street parking nearby. Comment if you need a lift. Even if you are a new runner with us, please don’t be afraid to ask. PLEASE NOTE THE 5 MILE ROUTE FOR OUR NEW RUNNER’S ‘CATCH UP’ STARTS AT HOVE SEAFRONT.

Drop in: £7

Time: 8.30am

Interval training, Weds 28th Nov

Catapult training!

Get ready for a blast of a running session.

Whether you are trying our club for the first time, or training with us for the Brighton marathon or half marathon, this session will work on improving your ability to run and work at a higher intensity.

We will also be adding some conditioning work into this session and it is VITAL to tell us here if you will be attending so that we can plan accordingly.

Coach: Rachael

when: 7.30pm – don’t be late!

Where: Lawns adjacent to Hove Street

Cost: £5 drop in

 

 

Pace for your race. Wednesday 14th November

Inspired by sporting hero’s?

Although running is a year round activity, there’s no denying we’ve hit training season again. Our training plans for the Brighton half and full marathon have begun and it is the last training session before the Brookes 10k and the Spartan race.

Pace is the name of the game this Wednesday. For Sundays 10k runners, it will give you one last training boost and an opportunity to ask any race day preparation questions. Spartan girls, they’ll be no obstacles but a chance to build up running performance ( or possibly a small obstacle as extra training!)

If you are starting out on the half or full marathon training, this is the key to your training. Do not be fooled into thinking it is all about our Sunday longer runs (however these sessions are just as important). Wednesdays sessions cover all the other elements required to prevent over training and injury. We will establish a suitable pace for every individual that will work you at a comfortably hard pace, to boost your endurance for longer runs. As always all abilities are welcome, whether you are running a race or you run for general fitness and please comment if you can make this session.

Meet: Hove street, on the promenade by the lifeguard hut (near King Alfred car park)

Time: 7:30 – 8:30 pm

Coach: Kate 07702983744

Drop in: £5

Tempo training. Wednesday 24th October.

 

A quick dash from the horse was needed, hurrah for the tempo sessions!

Are you stagnating with your pace or even slowing down and do you want to get stronger and faster as a runner? Tempo training suits all abilities of runners and is a great way to spice up your training. You’ll be running at a faster pace than your steady jog which will train the body’s ability to take in more oxygen and use it to make energy in the muscles. It also helps prevent or delay the burning feeling that can occur in the muscles during running. Don’t get into the habit of training at the same pace, your body gets used to it and there’s no improvement plus the repetitive stride pattern will tighten the muscles and joints and make you more susceptible to injury. Brooks 10k runners and Spartan girls make that race a bit easier and get some tempo training in your programme. Or be a stride ahead with your Brighton full and half marathon training.

ARE YOU JOINING US? Please comment so we can provide enough Running Coaches.

Meet: Hove promenade, bottom of Hove Street, near King Alfred car park.

Time: 7:30 – 8:30 pm

Coach: Kate 07702983744

Drop in: £5

Saturday 6th October. 8:00 am start. A Saturday run for all.

Scenery Sunday – the view from the top

That’s not a mistake in the day and time (yes, I know by error I jumped a month ahead in last weeks post!) Due to the Rise 8k and The Royal Parks Half Marathon, we are having our group run on the Saturday at an earlier time of 8am.

Once again we are offering a range of distances. If you are following one of are training plans, we suggest you stick to the distance stated for this weekend. For Brooks 10k runners, the choice of distance is dependant on individual ability. This weeks run is an introduction to the glorious off-road routes, where the views of the sea appear over the fields.

The shortest route is 4 miles, which will turn back at 2 miles and head back to Hove Park, which is everyone’s starting point. All distances start with an incline. But good news, it’s a great way to work on muscular strength as well as endurance.

For those who opt for the 5 mile route, you will stay on the Downs for a loop which takes you back to the park from a different direction. If you decide to cut your run shorter at the half way point then you can do a there and back with the 4 mile runners. Or vice versa, if you feel that you are capable to go that extra mile then you can. As long as you inform our Running Ambassadors before switching.

There is a 6 mile option which is the same off road route as the 5 miles, but adding on the distance by doing a wider lap round Hove.

An 8 mile route will take you slightly further over the Downs before looping back into Hangleton.

All routes end up back in Hove Park which is a convenient stop for coffee after the post run stretch.

Meet: Top corner of Hove Park. Junction of Goldstone Crescent and Woodland Drive. Parking is free.

Time: 8:00 am

Coaches: 8 miles – Kate 07702983744

6 miles – Melissa 07894146016. Running Ambassador: Karen R

4 and 5 miles – Tor and Mel L

Drop in £5

It is important to comment if you are able to join us this week.

FitBitches at the Brighton Half Marathon – are you ready to join?

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Congratulations to all our the incredible FitBitches who ran this weekend’s Brighton Half Marathon. If you’re reading this and thinking, ‘Ooh, yes but they’re proper runners. I couldn’t do that.’

They are all runners, but around half of they started from not being able to run 5k. And they have got to where they are now, not through blood and tears but with laughter and new-found friends.

If you want to train with us and transform your running or experience of running, now is the time to join us. We’re training for 10ks, (BlueBell Run, April 29th), Half Marathon, 25ks and Brighton Full Marathon.

Drop in for training either Wednesday or Sunday, or pay for a package of runs and a training plan. We are a women’s running group but we focus on the individual.

And special mention must be given to Elsbeth Hayde for her genius cut off tights to keep her arms warm. And the attention to detail from Belinda Muir. The new wait listed Chanel nail varnish to match her sunglasses (she said it wasn’t deliberate. Yeah, yeah).

Relaxed and ready to race: arrangements, Sunday 18th Feb

Congratulations, you’ve got to the start line! OK, so you have not actually run the Brighton Half Marathon yet. But for all of you feeling nervous and wondering whether you can do it, remind yourself where you started.

Just a little under four months ago, many of you started training with us having only just completed a 5k. You faced hills with trepidation, and worried about going on long runs in case you got left behind. And now? You may still face hills with a worried face but you do them. And now 5-8miles seem like a relaxing stroll in the park.

So whoever you are, whichever race you are doing, if you worry whether you can do it just remind yourself of all you have achieved and know that you can.

Anyway, enough of the cheese, on to the practical stuff.

This week, all of you should be ensuring you hydrate well every day (don’t wait until 8am on race day to neck 2 litres of water), eating well and crucially, sleeping well too. Make sure you know exactly what you are going to wear on the start line (wear a layer that you can throw a way so that you can keep warm while in the starting pens), what pace you are going to aim for, and where you are going to meet your fellow FitBitches of course.

The arrangements for the day:

Arrive: 8am to drop your bags at the baggage drop which is to be found opposite Peter Pan Playground on Madeira Drive.

Warm up: 8.15am Peter Pan Playground – come and meet us, Rachael, Kate and Melissa for a pre-race warm up and pep talk. If you’re running late text 07855 742195 (if you want to have any pics taken or leave your phone with anyone, I’m not running and so I’m happy to keep hold of stuff for you).

Stretch down (and final finisher’s pictures you know me!) after the race by Peter Pan.

If you are going to join us for the warm up pre-race pep talk PLEASE COMMENT HERE so we know to look out for you. Any pre-race jitters, worries, questions about training or nutrition, comment here and we will answer.