Category Archives: train for the Brooks 10k

Conditioning & Release, Weds 13th Feb

AT the BlueBell run last year

Correct conditioning & foam rolling ensures you look this happy when you run

In a change to the training plan for many of you, this week we are going to be focusing on exercises to ensure the ‘switching’ on of the correct muscles for running, as well as foam rolling for performance and injury rehab.

This session is suitable for everyone from beginners to the advanced. Before conditioning with weights or loading with speed, the foundations –  ensuring the right muscles (for most of us female runners, the glute or butt muscles as most of us know them) are firing.

This then sets the correct chain of muscle activation to help ensure injury free running, upon which strength, speed and improved  performance can be built.

And for our Brighton Half Marathon and Marathon crew,  as well as our newbies, the foam rolling element will help free your body up ready for this weekend’s race.

We will be working on all these aspects this Wednesday so please purchase and bring a foam roller with you. You can get these at SweatShop on Queens Road, Brighton and many local sports stores. (SS offer 10% off for Fitbitches so please mention  us).

The best one to get is The Grid, but a simple foam type (15cms by 45cms or 15cms by 90cms) will suffice for new runners.  (and all of you reading this thinking, ‘I’ll just go and watch and then decide if I need to buy one,’ you WILL need one and should be using it  regularly. )

Wrap  up warm with lots of layers. You will be working but it will not be the same as a sprint session.

PLEASE NOT THERE IS NO SUNDAY TRAINING RUN THIS WEEK DUE TO THE HALF MARATHON.

PLEASE COMMENT HERE IF YOU ARE COMING. IF YOU HAVE JUST PURCHASED A PACKAGE, PLEASE BRING A REFUNDABLE £5 DEPOSIT FOR A BRACELET AND TELL US YOUR TSHIRT SIZE.

Time: 7.30pm

Where: Lawns adjacent to Hove Street, next door to King Alfred Centre

Price: £5

COACH: Rachael

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Climb the pyramid to peak performance – Weds 7th Nov 7.30pm

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Everyone loves pyramids!

Whether you’re a beginner, training for the Brooks 10k, Spartan Beast or half marathon, this fun structured session is an important element of any training programme.

Pyramids are short bursts of sprinting but don’t worry about not being fast enough for speedwork because we scale everything to your ability. And the great thing about structured sessions is that you know exactly how far you need run which helps you to control your speed. Learning to pace yourself means you’re less likely to go out too fast or slow in the Brooks 10k or half marathon.

As always, we’ll be giving you hints and tips on your technique – getting you to think about more efficient movement patterns that will use every ounce of energy to propel you forwards.

And we’ll also be training an important but often forgotten muscle – any guesses? It’s the brain! That doesn’t mean we’ll be getting you to complete the Times crossword as part of your recovery – in fact you won’t even notice that your brain and nervous system are learning to move your legs more quickly as you sprint. How easy is that!

Bring a mat too, because we’ll also do some all important core conditioning work to help support injury free running.

Location: Lawns adjacent to Hove Street (parking in King Alfred leisure centre)
Time 7.30pm
Coach: Melissa (07894 146016)
Drop in £5

Run training for Beginners, Brooks 10k & Spartan Nov 4th

Hands up who loves Sunday Run club!

Have you just joined us this week and are training for the Brighton Half, or considering it? Or are you part of our club training for the Brooks 10k or Spartan Beast.

Whatever the case, we have a training run specifically geared for you this Sunday.
Beginners – whether you are a complete newbie, or you came to our Wednesday technique session this week, this run is for you.

It’s a flat, 4mile route along the sea (with a few surprises!) to give you a chance to focus on your technique. (If you find the route too long you can turn and return at any time on your own as the route is easily navigable).Coach: Rachael with RA Elspeth Hayde

Brooks 10k runners – last week was a hilly one, so this week it is about focusing on race strategy. We will be working on pace with a flat 5mile route along the seafront. Coach: Melissa with RA Mel Lankester

Spartanor those who want to go long. Get ready for a 10mile route that will take in strength and conditioning along the route, to replicate what you could face on November 18th. Think stairs, commando crawls and hills.

Climbing up from the seafront to the Downs, get ready for some surprise conditioning all the way along the route. Coach: Kate with RA Karen Russell

YOU MUST COMMENT ON THIS POST IF YOU ARE COMING SO WE CAN ENSURE WE HAVE ENOUGH COACHES AND RUNNING AMBASSADORS.

Where to meet: Marrocco’s, 8 kING’S eSPLANADE, Hove seafront (Parking at King Alfred centre or pay and display on the road) – Stay for a coffee after the run if you fancy!

Time: 8.30am

Drop in: £7

Beginners & Brighton Half Marathon training group, Weds 31st Oct

Fitbitch run club will help you surpass your run goals – and have fun

If you have signed up to our Brighton Half marathon group, or you’ve been hearing about us for a while and are interested in joining, this Wednesday’s training session is the perfect time to start (if you are a regular, we have a training session for you too!)

In this session, we will assess your running style, posture, biomechanics (with video playback weather and light permitting).
The running aspect will be light and our focus will be on assessing the foundations of your running, and going through the strength and stability work essential for improving your running and helping you stay injury-free.

If you have not signed up to one of our packages (annual or event specific) you can still attend any sessions you would like for £5 on Wednesday and £7 on Sunday.

If you are coming along to this session PLEASE COMMENT HERE so we can ensure we have enough running coaches to provide the attention each runner requires.

DON’T panic if you can’t make this session. Whatever your level, you can drop in at any time to Fitbitch.

Half marathon runners who are regulars with us, you can choose to do this session or the other session that we will post. BROOKS 10K RUNNERS, please note that you will be able to transition to the Half marathon training in November (or intermediates) following a 12 week programme.

Location: Lawns adjacent to Hove Street and the King Alfred Centre

Parking: King Alfred Centre

Time: 7.30pm

Coaches: Rachael(and more depending on numbers)

Price: £5

 

 

Embrace the seasons run, Sun Oct 28th

Go for gold in autumn

Yippee! The clocks go back this weekend so you get an extra hour in bed before this weekend’s Sunday run. And it will be lighter in the morning.

Harness the extra endorphins on a run that embraces all that is good about the changing season with autumn leaves aplenty at Stanmer Park.

There will be three distances to choose from 4, 5 and 8miles. (And for those of our crew who are doing Spartan, there will be an extra sting in the tale at the end of the run, creating the feeling of having to work on fatigued legs- in fact, anyone who wants to take part feel free!)

And Brooks 10k runners, this remains an important building step in your journey to race day. Don’t miss it!

This route is a mix of hills, (up and down), tarmac and off road. If you have not joined us before, please feel free. All are welcome, we won’t leave you behind!

PLEASE NOTE THE DIFFERENCE IN LOCATION MEETING FOR GROUP 4 MILES.

PLEASE COMMENT IF YOU ARE COMING, AND TO WHICH DISTANCE SO WE CAN SCHEDULE SUFFICIENT RUN AMBASSADORS/COACHES.

4 mile route – meet at the car park by the church Stanmer Park at 8.35am with Kate (don’t leave! You will start running when our five-mile runners pass by). Map here

5 mile route – meet car park immediately on the left as you come through the entrance with Rachael at 8.30am

8 mile route – meet car park immediately on the left (as above) with the Melissa at 8.30am

Running ambassadors: Melanie Lankester and Melanie Anning

Drop in price: £7

Pace, conditioning & Injury prevention, Weds 10th October

The Grid Roller – the ‘hardest’ version

Whether you are jetting off with us to Lake Garda this week, part of our Brooks team, a Rise runner looking for their next goal, or simply someone who would like to join us for the first time, this session is suitable for all.
This Wednesday will be a mixture of conditioning, along with a timed 1k pace run for our newbies. Whether you are fast, medium or slow, it doesn’t matter. Knowing what pace you are now will improve your training, and it will enable you to see how much you have progressed when we next time your 1km in around 8 weeks.

Garda girls, do  not fear. We won’t be tiring out your legs but we will be giving you a workout, both in terms of conditioning and a relaxed pace session. It is good to keep your legs ticking over. If you rest, you rust!

At the end of the session, weather permitting, we will be spending some time on the use of a foam roller. It would be ideal if you can ALL buy one and bring it with you.

If you are planning on making a commitment to running, a foam roller is vital to help prevent injury and only cost around £15. (the one pictured costs more but go to any reputable running shop and they will be able to show you what you need). Not much compared to having expensive massages if you neglect this important part of your training, as essential as actually getting out and running.

Use it correctly, and you could say goodbye to knee pain, calf tightness and the associated plantar issues this can bring. Garda Girls, please bring your rollers too.

Nick Rivett Sport and SweatShop both sell them and provide 10% discount to Fitbitch runners.

Please also bring a skipping rope if you have one, and wear your watch if you have one with a timer.

COMMENT HERE IF YOU ARE COMING SO WE CAN ENSURE WE HAVE ENOUGH COACHES.

Where: Lawns adjacent to Hove Street, parking in King Alfred Centre

Drop in: £5

Coaches: Rachael & Melissa

Have we changed YOUR running?

Do you think we deserve the accolade of Women’s Running Group of 2012?

Whether we have introduced you to a form of exercise that you now love and enjoy, or have motivated you to become a better runner or to run that bit further, Women’s Running magazine are looking for their group of 2012.

Don’t vote for us because you feel like you should. Vote for us if you feel like we really have helped you make a positive change in your life.

We don’t do what we do just because we are a business.

Our club is staffed by women who love running and who want to communicate that – and the great sense of empowerment, not to mention endorphins running provides, to as many women as possible.

If you feel strongly about how our club has helped to change your figure, fitness and more besides and would like to vote for us, (or you would like to nominate a particular coach or running ambassador) please follow this link.

Hurry though, deadline is coming up fast!

Even if you don’t have time to enter or don’t wish to, we would love to hear how running with us, has changed you if at all.

Pace & Strength Training, Weds 3 Oct

with strength and conditioning even you can jump this high!

To those who attended their first ever Sunday run this week with us, well done! As you will no doubt now realise, having new routes to run and running in a group can make distances seem so much easier.

Now find out how it can also make you run faster.

Whether you are training for Garda, Rise 8k (on Sunday!) Brooks 10k, or are a complete beginner who would like to come for the first time,this session is suitable for all.

It will be a combination of pace and strength and conditioning, particularly for our beginners.

Strengthen the correct muscles and you become more efficient runner, and are less likely to be injured.

Work on running faster than you do normally over shorter distances, and you will also get faster in general.

If you have a yoga mat, or skipping rope then do it bring it to this session. PLEASE COMMENT HERE IF YOU ARE COMING SO WE CAN PLAN THE SESSION ACCORDINGLY AS WE WILL SPLIT GROUPS ACCORDING TO RUNNING BACKGROUND.

Location: the grass adjacent to Hove Street, 30secs walk from King Alfred Centre.

Time: 7.30pm

Coaches: Rachael & Kate

Drop in: £5

 

A run for everyone. Sunday 30th September.

FitBitch energy!

Some of you are nearing the end of your training plan and some are starting out. There’s always a goal to go for at our running club. We have distances and a mix of terrain to suit everyone from the Brooks 10k beginners, to our Rise and Garda girls. If you are amongst these groups, or out for a social run, our sessions are a fantastic and very friendly way to train. You may have heard certain names and stories of inspiration from some of our runners, so why not come along and see for yourself what all the excitement is about.

What we are offering this week:

Brooks 10k beginners – 2.5/3 miles flat jog (or jog/walk, depending on ability).  The focus is on building up distance, running at your own pace and an opportunity to meet fellow Brooks 10k runners.

Rise 8k runners – 5 miles mix of flat and hills. The last run to put the mileage in before race day. You will be covering a section of the Rise run, great way to put you in the spirit for next week.

The 2 and 5 miles lead by Melanie Anning.

Garda 15k runners – 9 miles mix of flat and hills. Lead by Kate (07702983744) with Mel L as back up runner. The final long route before tapering.

Garda 30k – 13 miles mix of flat and hills. Lead by Rachael (07855742195) with Tor as back up runner. A refreshing taper run.

It is important to comment if you are joining us, or if you have any questions and we can reply or contact you back.

Meet: Asda car park Brighton Marina Village. Near the steps that take you to the undercliffs.

Time: 8.30 am

Drop in £5 for Garda Girls. New prices in effect this Sunday, £7 drop in

Brooks 10k, Brighton Half and Brighton Marathon for Beginners

Start now while there are still blue skies!

So, you’ve signed up for the Brighton Half or the Brighton Marathon and are beginning to feel the first twinges of nerves?

Or, more likely, you are burrowing your head in the sand and thinking you’ll start worrying about it nearer the time.

If you are a beginner, or someone returning to running after a long break, NOW is the timeto start training  if you are doing the marathon or the half. Here’s why..

1. It’s warmer, there is less rain (yes, really) and more likelihood of blue skies at this time of year. 

And that means it’s more  likely that you will feel like getting out the door to run. Wait until later in the year when it’s cold and wet, and when you have not yet felt ‘the runner’s high’ which makes you run in all weathers, and finding the motivation to start will be far harder.

2. To avoid the ‘Eeek, I’ve not started training,’ horror that hits in January

The Brighton Marathon is so far away, for most new runners it does not feel like a reality until often it’s too late. All of a sudden it is Xmas.

And even then, you’re likely to think, ‘Oh well, I may as well wait until after Christmas so I can start afresh when I’m stopped drinking.’

Then, it’s January and if you’re a beginner, or even an intermediate, that is way, way too late and will almost certainly end in injury because of the demands you will put on your body with the excessive volume of training you will need to do.

Start now, and you will be able to build gradually so it will seem achievable and your body will be ready for it.

3. It’s fun. Why put off what hundreds of Fitbitch runners do every week, not out of obligation or to adhere to some attempt to lose weight. But simply because it leaves them feeling good. (although, it does help you shape up too, which can’t be bad.)

Think about setting yourself a ‘stepping stone’ race, like the Brooks 10k which will help lay the foundations, not only of your running strength but your confidence too.

Our eight week training package starts THIS WEDNESDAY. Details here.

From there you can join our 12 weeks to Brighton Half group, or our 22 week Brighton Marathon group which starts when that group finishes.

Details, prices and booking information for these groups will be posted this week here.

Any questions, please get in touch with Rachael on 07855 742195 or email info@fitbitchbootcamp.com.

Visit here for details of the Brooks 10k Package. Training for Brighton Half And then you won’t train because you’ll