Week commencing 18 June 2018

QuickTechniqueCheck

Training this week : on Monday, easy or fartlek session, up to 11k. On Wednesday, warmups, drills and sprints on the track, with the usual track fee. Plus beginners’ sessions on the track, if required.

Training at the weekend : Should do a longer session, if not racing. Any suggestions?

Racing during the week :  at 7 pm on Tuesday evening, a 5 mile race in the Veterans AC series, at Battersea Park, London.

Racing at the weekend :  At Leeds on Sunday morning, the British Grand Prix of race walking, including the National 20k Championships and a 10k supporting race. More details here, entry standards apply, no closing date but there is a numbers cap and entries on the day are a fiver extra. Also on Sunday, at Chelmsford, the Southern T&F Inter-Counties match which usually features a 3000m race, but Oxfordshire have shown little interest in recent years.

Closing dates : Monday 25th will be the closing date for the Jim Sharlott 10k race (the BMAF Championship event) in Leicester on Saturday 30 June. More details here.

 

Advertisements

Exercises to promote knee straightening

VMO

Here – from the Primal Movements FB page. The key muscle in ensuring the knee is FULLY straightened is the vastus medialis obliquus. Squats are a great exercise for general leg strengthening, but they do relatively little to train the last few degrees of leg straightening. The exercises in the video provide stimulus over the right range of movement. Click on ‘See more . . .’ to the top right of the video (in a browser) to read more. (You’ll need a Facebook account – please contact the webmaster if you can’t see the video.)

Week commencing 11 June 2018

QuickTechniqueCheck

Training this week : on Monday, easy or fartlek session, up to 11k. On Wednesday, warmups, drills and sprints on the track, with the usual track fee.

Training at the weekend : Should do a longer session, if anyone not racing wants one. Any suggestions?

Racing during the week : a 3000m race at 8:30 on Tuesday evening, in the Woodford Tuesday Walks series, at Ashton Playing Fields, East London.

Racing at the weekend :  At Bedford, the England Athletics U20 10k and U23 20k championships. At Horwich in Lancashire, the BMAF 5k road championships. Both on Sunday, and for both, you will need to have entered by now.

 

Breathing

Yes, it’s a good idea !

Here is an article from Australian Runner’s World from July 2017 about how to breathe while running.

It’s a bit wordy but the main takeaways for racewalkers would be :

  • be sure to engage your diaphragm as well as your chest muscles to increase the amount of fresh air reaching your lungs with each breath.
  • For race walkers, breathing with the chest muscles will tend to activate the muscles of the shoulders and upper chest. Breathing with the diaphragm will lead to more relaxed shoulders and a lower and more effective arm action.
  • In both running and race walking, the diaphragm also plays a role in maintaining a strong and stable core, and it probably does this is a different way for each gait. Therefore, the diaphragm needs to be trained to perform both functions well, so improved breathing is needed in both training and racing.
  • When talking, we tend to use the smaller and easier-to-control muscles of the upper chest to manage the air flow that we need to talk. Therefore, a little silence is helpful in learning to train the larger and more rhythmical movements of good diaphragm breathing . . . .
  • Experiment to find steady and rhythmical breathing patterns that allow your diaphragm to do both its jobs. Probably, you will need to find more than one pattern of breathing, so that you can cope with tiredness or changes of pace without reverting to giving all the work to your upper chest muscles.
  • A strong and rhythmical breathing pattern will be synchronised with your cadence, but it may be valuable to synchronise each breath with an odd number of steps rather than an even number – thus spreading the effort around different parts of the diaphragm. This may help to ward off stitch.
  • Choice of breathing pattern can help you control your pace in the early part of a race, knowing that keeping your faster breathing pattern in reserve gives you an ‘extra gear’ for use on the hills, or on the last lap, or in the second half . . . without your shoulders going up and your technique starting to crumble . . .

Week commencing 4 June 2018

The_Grandstand_at_the_Sir_Roger_Bannister_running_track

Congratulations :  to Maddie Shott and Neil Bates on winning the Open 3000m races at Iffley Road ; to Steve Uttley and Noel Blatchford on becoming County Champions ; and to Noel again, for winning her age group in the BMAF track 10,000m championships, and setting a new British record for her age group in the process !

Training this week : on Monday, for those not involved with the Masters League fixture at Bracknell, and on Wednesday, the session will depend on who turns up and on each occasion will either be an easy / fartlek 10k, or a track session, for which there will be the usual entry fee.

Training at the weekend : Should resume longer sessions, if not racing. Any suggestions?

Racing at the weekend :  On Saturday, the Jack Fitzgerald Memorial Walks over 3 or 6 miles at Crawley.

Closing dates : Thursday 7th is advertised as the closing date for the BMAF 5k walk championship in Horwich, Lancashire on 17 June. (Entries for the runs close tonight, the 3rd.)

Week commencing 28 May 2018

The_Grandstand_at_the_Sir_Roger_Bannister_running_track

Training during the week :  on Bank Holiday Monday, an easy session ahead of Wednesday’s  County Championship race. Not clear whether Tilsley Park is open – if not, park in Hanson Road and meet outside. On Wednesday, no session.

Training at the weekend : Should resume longer sessions, if not racing. Any suggestions?

Racing during the week : At 7:40 on Wednesday, of course, it’s the Oxfordshire County Championship and Open 3000m race at the Sir Roger Bannister Stadium, Iffley Road. Entries for the County Championship have now closed, entries for the Open close half an hour before the event, but if you haven’t already done so, please let us know your intention to race via the entry form here. As ever, parking at the venue will be difficult so contact us if you need tips, and we can go somewhere local for refreshment / sustenance after the race. (Friends and supporters may be interested in the Open 5000m running races that precede the walk, and limited guest spots are available in the main Town v Gown T&F events – contact us if you’re interested.)

Racing at the weekend :  On Saturday at 12:30, the ever-popular 5 mile race at Moulton, Suffolk, counting for the Enfield League. Details in the current Enfield Walker. On Sunday, the BMAF 10000m track championship at Horspath, Oxford, provisionally timetabled for 12:40 – but if you haven’t already done so you will need to enter TODAY (27th), here.

Closing dates : Today for the BMAF 10000m, see above.

Week commencing 21 May 2018

1805_NoelAlicante

Congratulations to Noel, 2 gold medals at the European Masters 20k Championships in Alicante at the weekend !

Training during the week :  on both Monday and Wednesday we’ll schedule easy walks for those recovering from injury, races or breaks from training. Plus technical sessions on the track on offer, for anyone who wants one. Normal track fee will apply.

Training at the weekend : Should do a longer session if not racing, let’s discuss what is appropriate.

Racing during the week : None known.

Racing at the weekend :  On Saturday, a 3000m race in the Southern Counties Veterans AC Championships at Ashford, Kent, but you should have entered by now.

Closing dates : Entries for the Town v Gown 3000m race close on Wednesday, to be considered for the  Oxfordshire Championship. Open entries close on the day. Details here.