Friday 23 January 2015

new bike racks at westwoods- with loads of space.



Thank you Matt Purrsey, 10 time British Judo Champion and Glasgow 2014 Commonwealth silver medallist for our Legacy 2014 bike rack. I'm sure our members who cycle to the Club and Fettes College will be delighted to use it and will hopefully encourage a few more to do so!

Thursday 22 January 2015

advance notice of Malcolm Balk returning to edinburgh. may 11th

The lovely & incredibly effective Malcolm Balk is returning to Edinburgh on Monday 11th of may [tbc]for a running centred Alexander technique session. limited places . speak to Fiona for further information


https://www.facebook.com/theartofrunningmb#_=_

http://www.theartofrunning.com/


Tuesday 20 January 2015

5km Partner Fun Run


Fancy a 5km fun run on Valentines Day?  In the spirit of Valentines Day, I as part of my role with Crowne Plaza Edinburgh - Royal Terrace, have partnered up with Bethany Christian Trust our chosen charity to host a 5km Partner Run in Holyrood Park.  All proceeds go to charity to help benefit homeless and vulnerable people in Edinburgh, so for £10 grab a friend and get involved.
Hope to see some of you there!

Wednesday 14 January 2015

Don't forget- new groups on saturdays.

JOGSCOTLAND INTERMEDIATE 1 , 
NEW intermediate 1 10 week course
starting 10th January 2015
meet in Westwoods cafe area
[for people who can jog for 30 mins or 5k ] 
930am-1030am 10week course 
£3 pay as you go
please note- no car parking in westwoods carpark but loads of bike parking. 

JOGSCOTLAND BEGINNERS 1 ,
meet in Westwoods cafe area 
NEW beginners course starting 
Saturday 10th of January 2015 
1030 am -11.30am 10week course 
[for absolute beginners, bring a friend]
£25 for 10weeks or £3 pay as you go
please note- no car parking in westwoods carpark but loads of bike parking. 

Glen Affric Duathlon

if anyone wants to stretch themselves on a run/bike/run journey- this looks like fun.

http://www.glen-affric-duathlon.co.uk/index.html

20 steps to a fitter you! [from the scottish/southern/northern running guide

Start Running - 20 Steps To A Fitter You

Running is one of the most popular physical activities in the UK today, and with a little thought it can be very beneficial in terms of your health and wellbeing. We've put together a quick 20 Step Guide to getting your running habit kick started and then maintaining it!

  1. Don't Cry - It's Hard For Everyone At First

    Everyone who has ever started running tells the same story - the first time is the hardest. Many people who couldn't manage half a mile on their first run go on to complete marathons so don't let the tough intro stop you.
    Saucony Couple
  2. Phone A Friend

    Lots of people run quite happily on their own, however running with a friend or in a group can be a real motivation on the occasions when you can't really be bothered and the sofa and TV are beckoning. Running with a buddy provides a good discipline - you won't want to let someone else down. And it's good fun to share your struggles and successes with a sympathetic ear.
  3. Buy Decent Footwear

    If you're going to be a runner you need to wear a bona fide pair of running shoes. Once you get into it you may be running 15 or 20 miles a week - that can add up to 1,000 miles a year. Scary! However contemporary running footwear is a journey into leading edge science. Fabulous materials and technology combine to create shoes that are comfortable and will help keep you injury-free.
  4. Book A Regular Slot

    We're all creatures of habit so why not develop a couple of good ones instead of adding to that long list of bad ones. Decide times, twice or three times a week, when you are going to go for a run. Find suitable slots in your working and domestic routine and then stick to them. After a few weeks Tuesday evening and Saturday morning will be your natural running times - you won't even have to think about it.
  5. Get Some Comfortable Clothes

    As with footwear, modern sports clothing makes running a much more enjoyable experience. Forget about those old cotton t-shirts which get damp and uncomfortable. Head to your nearest specialist runnning shop to find a wide range of efficient jackets and tops which wick moisture away from your body keeping you dry and cool.
  6. Get A Regular Copy Of Northern Running Guide

    Northern Running Guide is an invaluable tool for runners at all levels. Our easy to follow Race Listing is a key feature and you should make full use of our Running Log to keep note of your efforts and to inspire you to stay on schedule. We also include lots of advice concerning both technique and running gear. Check out where you can pick up a copy, or e-mail us about getting a subscription.
  7. Drink! Drink! Drink!

    Running is a much more comfortable activity if you stay well-hydrated. As a general rule drink lots of water on a daily basis - 2 litres a day and drink plenty on the days you go running. Specialist sports drinks before, during and after exercise can provide a good combination of liquid and carbohydrate replacement. Try drinks like Lucozade Sport and find one that suits you.
    Stretching
  8. Before & After

    Injury is the bane of all runners. Avoid injury by developing a pre and post race routine of stretching and warm-up. Before exercise, in the warm-up, you want to prepare the muscle for activity. The best time to stretch is just after a short easy jog and to hold each stretch for 10 seconds. After exercise, in the cool-down, you want to reduce or even prevent post exercise muscle stiffness. You are now trying to lengthen and loosen the muscle back to its pre-exercise level. Hold the stretch for a longer period, say 30 seconds. Check out some streching advice here for some ideas!
  9. Think About What You Eat

    Running can be the start of a virtuous circle. It is a tough cardiovascular work out and running for say one hour can use up around 700 or 800 calories. Eating and snacking at the right time and on the right foods can really help your overall running strategy. Try to eat something light (a sandwich or a banana) an hour before exercise and make sure you eat shortly after a hard run to help with your recovery. Check out our nutrition advice for some helpful tips!
  10. Give Yourself A Pat On The Back

    Running can be challenging but it's very rewarding - there's no better workout. However it requires determination and application. If, after a month or so, you are heading out a couple of times a week and running for more than 30 minutes you are well on your way to becoming a genuine runner!
    Bellahouston Park 5K 2009
  11. Run A Race

    If you are running a couple of times a week you'll soon build up stamina. It's then you'll be tempted to enter a race. Go on do it - there's nothing quite like it. Don't go overboard, there will be plenty of 5k or 10k events near you and those are nice distances for beginners. Remember start slowly don't let the adrenaline at the start of the race carry you off too quickly.
  12. Do Some Fancy Training

    If you do run in a race you'll find out the level you're at. Next you'll want to get faster. You don't just need to train more, you need to train smarter. Vary the lengths of runs you do - make some long and slow and others shorter but faster. Find out about interval training where you run fast for short periods, recover and run fast again. This helps build up your ability to maintain a race pace and it's fun to vary your running.
  13. Have A Rest

    Running can be addictive and a frequent problem for new runners is that they pick up an injury. Try to avoid this by building in regular periods of rest into your programme. Take a week off every couple of months, plan a break for a longer period say when you go on holiday and generally break up your routine and give your body a chance to recover from all the hard work it is doing.
  14. Join A Club

    Lots of people have taken up recreational running in recent years and that's meant the emergence of a new breed of running club which has more of an emphasis on participation than elite performance. Check out some local running clubs here.
    Men's Element Jacket
  15. Get Some Really Fancy Gear

    If by now you are training regularly and running in races you will want to make sure that you are kitted out properly to feel comfortable and to enjoy yourself as much as possible. Visit your nearest specialist running shop and they will advise you about different types of shoes (trail, performance, spikes for cross-country), wind and water proof jackets, high performance socks, compression clothing, energy drinks and heart rate monitors and lots of other products that will help you get the best out of your running. Have a look for some local running stores here.
  16. Run Up A Hill

    Under the heading of even fancier training comes hill training. Most running clubs will do sessions which consist of hill repetitions - running up a steep street or a series of steep streets near their club house. For runners who enjoy the countryside then there is the option of trail runs or runs up gentle hills. The latter is a great way of developing both strength and stamina. So if you have a nice little hill near your house, you know what to do!
  17. Build Up Your Training

    As we've mentioned running has this habit of getting under your skin and it is rewarding to slowly build up the number of miles you do. The long slow run is a traditional part of the routine of experienced runners - this will usually be 10 miles or further if you are training for a half marathon or beyond. You can include a steady run, a tempo run (pace just below your target race pace), and speedwork to vary your programme. Soon you'll be pulling on your trainers 4 or 5 days a week.
  18. Do Something Different

    An excellent piece of advice for runners is to cross train. Cross training is simply doing other types of physical activity like swimming or cycling to vary the stresses that you are placing on your body. Weights at the gym are good for building all-round body strength and activities like yoga and pilates are brilliant for flexibility. Building these other activities into your programme will definitely make you a better runner.
    Sports Massage
  19. Have A Massage

    Many runners swear by sports massage particularly after a big race. Massage provides stimulation to the tissues and promotes better circulation that flushes out toxins. As scar tissue builds up in a runner from either injury or intense training, massage can help break up this tissue and move it along. It can help realign muscles. restore drained energy, and help ease soreness after a tough race or workout. Another benefit - it makes you feel great!
  20. Admire The View

    OK, by now you've spent a small fortune on shoes, a fancy breathable jacket, steaks and energy gels. Not to mention entry fees for races, and 25 quid on a massage. Why? Well, now you feel great. You've got much more energy than you had before, and a more positive attitude to life. And best of all - you look great. The flab is melting away and that extra chin has disappeared. So go look in the mirror and admire the view.

Pilates for Runners

We've all started getting back into training and no doubt could do with a good stretch out to ease tired muscles.  Jenny Tyler from Fasic in Edinburgh is running a special 'Pilates for Runners' on Wednesday 18th February.  Please see the details below if you are interested.


Wednesday 7 January 2015

New Year, New Plans

1st session back for the Westwood's Jog Scotland running groups and we started the year with a bang!  After initial new years cheers we quickly discussed goals for the coming year, with many of the group keen to break some new PB's so will be great to see how we all get on during the year.  A few new faces, and a few returning faces, so a good turnout for our first night back for sure.

To spice things up a bit we are now doing a 5k time trial at the beginning and end of each block to monitor our progress, obviously times can differ with conditions such as ice and darkness but it will give us a bit of a benchmark to see how we are progressing.  We used Inverleith Park as this was the most straightforward route without traffic interference. 

The 6pm group were excited, and we had some cracking times set from the leader Steve Gush coming in first with 24min 33s up to 31min 25s for our lovely ladies Morag and Lorna.  Everyone was suitably out of breath when they finished.  Mission accomplished!  We all still had enough breath left to sing Hillary happy birthday though, what a way to celebrate!
The 7pm group were just as excited and again some great times with Lee coming in first for the group in 22min 51s and Stewart giving his all with 30m 47 which is a great effort on his comeback night after sickness and injury.  Did the 7pm group have an advantage with the gorgeous full moon lighting the way?  Only time will tell.
It was a tough first session back, which it always is after Christmas, but everyone was in high spirits and lots of smiles.

Friday 2 January 2015

Saturday 3rd of January 2015

Seasons Greetings everyone!
Hello Westwoods JS Runners
Hoping your festive season is going well? - to give you the perfect chance to try out all your new running gear and to help get your resolutions underway, I wanted to let you know - 
First run of 2015 from WW is this Saturday 3rd Jan, meet in the café, leaving at 9.30am - offering a 10K route and a shorter 7 - 8k version. All welcome, no need to book.
Any questions or more information please email me directly at - fastbeefy@yahoo.co.uk
Look forward to seeing you there if you can make it along. Happy New Year when it comes,
Regards,
Brendan
Please note car parking is on the main road just outside the school / club gates.