Steady - I don't think so!

It was a cool night, but the two groups warmed up quickly and they were all gunning for PB's last night I think!  You couldn't hold them back as we did a nice steady route heading up Craigleith Road, before looping back onto Queensferry road, running past the stunning Stewarts Melville College.

Heading back over Dean Bridge and back through the stomping ground of Stockbridge and Inverleith Park to get us home.

I'm on 'holiday' now for the next 2 weeks, so the 6pm group will be looked after by Andy and the 7pm group by Ali, so definitely no rest for the wicked.
Most of you know I am off to run the Kalahari Augrabies Extreme Marathon in South Africa, a 250km race through high desert temperatures of anywhere from 30-45 degrees, carrying all my own food and kit for the week over a 6 stage race.  We kick off the race on the 1st November and if you are interested in keeping up to date with my progress, follow me on twitter @runningdutchie or find me on Facebook as Lucja Leonard (my PR agent ;-0 my friend, Nina, will be updating my pages with details as we are able to send out one email a day from camp).  Daily updates will be posted on their website as well as photos and video http://www.kaem.co.za/ and if you fancy sending me any messages you can email runners@kaem.co.za .  I will post a full blog on the event afterwards, but in the meantime if you enjoy reading my blog www.runningdutchie.wordpress.com please vote for me at http://therunningawards.com/ I am under Publications & online/Blog/Running Dutchie .

See you when I get back!

Run in the dark

Tuesday night groups were treated to hill reps last night, and boy did they give it some.  The darker nights haven't put these guys off that's for sure! 

Comely Bank Avenue in Stockbridge set the scene for 8x1min ascends as fast as they could go with a 2 minute recovery back down between sets, keeping track of their markers, many of them went on to get stronger and smash their targets.  The 3 lads in our 7pm group were seriously competitive and were nearly up and around the corner!

Speaking of running in the dark.....There is an event you may be interested in.  Check out www.runingthedark.org/edinburgh there is a choice of a 5k/10k run which will be on Wednesday 12th November at 8pm leaving from Crowne Plaza Edinburgh - Royal Terrace, 18 Royal Terrace, Edinburgh, EH75AQ and doing a loop from there through Holyrood Park and Hunters Bog under Arthur's Seat.  It is £15 to enter and all proceeds go to the Mark Pollock Trust raising money for spinal paralysis research, a very worthy cause.  And you get a goody bag with a flashing arm band , perfect for these darker nights! Any questions please email Lucja at runningdutchie@Hotmail.com or on twitter @runningdutchie

edinburgh marathon workshops

Edinburgh Marathon 2015 Workshops

Great News! We have teamed up with Nuffield Health & Wellbeing to provide runners with two opportunities to receive professional advice on every aspect of Edinburgh Marathon Festival preparation (for any event)!

The FREE workshops, held in Edinburgh on 28th October and in Glasgow on 30th October, will focus on training plans, nutrition, injury treatment and prevention and tips on how to stay motivated. As well as great offers from Run and Become and Nuffield Health & Wellbeing!

What's more, the sessions will finish with an optional guided run where you can stretch your legs and chat to other runners - it will be dark so remember to bring along your head torch! 

So if you've entered the Edinburgh Marathon Festival, or are thinking about entering, book your free space at either the Edinburgh or Glasgow workshops today!

                                

The format of the workshops will be as follows:

Time	Edinburgh	Glasgow
6pm	Doors open for a 6:30 start
6:30pm - 6:40pm	Introductions
6:40pm - 7pm	Alex McEwan, Sports Development Officer and Edurance Coach at Edinburgh AC	Colin Thomas, Nuffield Regional Clinical Lead Physiologist & Elite Runner
7pm - 7:10pm	Joel Enoch, Sport Scientist who specialises in deconstructing sports nutrition, goal setting and endurance training.	Nutrionist
7:10pm - 7:20pm	Physiotherapist	Claire Colgan, Physiotherapist at Nuffield Health
7:20pm - 7:30pm	David Hilton, Macmillan Junior Ambassador, will be giving an inspirational talk about his personal experiences in running at the Edinburgh Marathon Festival.
7:30pm - 8:30pm	Guided run along the Canal led by Jonathan Carpenter, Senior Health & Wellbeing Physiologist at Nuffield Health	Guided run along the Clyde led by Colin Thomas, Nuffield Regional Clinical Lead Physiologist & Elite Runner

Speed sessions with a twist

The nights are drawing in, and it's getting colder, but that's not excuse to leave training behind, this is the best season to really make some progress.

Our Tuesday night session for the 7th October was a planned speed session, and speed we did.

Mixing it up a bit, we made good use of a lovely set of steps to focus on some movement and form, our first lap up the steps was one foot on each step and stopping completely before moving to the next, to make sure we weren't using any momentum to move upwards, the second set was about the 'boing' (as the 7pm group nicknamed it the 'Tigger' effect) as we bounced up the steps, not speeding just yet.....Then our 3rd set was as fast as you could go but using one step at a time, so focus on pumping the arms and moving as quickly as you could.

We finished off each of the sessions with an Indian file speed run back through Stockbridge to Westwood's with everyone suitably sweaty and glowing from a good workout.

Edinburgh Ultra Festival

 

Edinburgh Ultra Festival

Event HQ: Crowne Plaza Edinburgh – Royal Terrace

An exciting new event for runners who like their miles long and off-road

Hosted by

AndyMouncey & Lucja Leonard with special guest Dr Andrew Murray

Saturday 11th October – Full Day Agenda

·    Group Coaching on Arthur’s Seat with Andy Mouncey (booking on Eventbrite required* £20)

Meet 6.30-7am Balmoral Suite to try on test kit from Out-Run, prompt depart 7.30am return 9.30am

·    Breakfast available at Event HQ £6.95pp 7am-10.30am payable direct on the day

·    10am onwards – Lauren from Vivimoss available to showcase her range of sportswear

·    All day – Mike & team from Out-Run will be available to showcase kit from X-Bionic, Injini, Ultimate Direction & a range of exciting & useful kit

·    11am-1pm FREE  Workshops

11am-Ultra Running Made Ultra Simple with Andy Mouncey

11:30am-Strength Training & Running Economy with James Buchanan from Crossfit

12-Pace it Right with Andy Mouncey

12:30-Footcare, Navigation For Dummies, Troubleshooting with Andy Mouncey

·    1-3pm Lunch buffet available £7.95pp (vegetarian lentil curry, chilli & rice, selection of salads and breads) book in advance by emailing lucja@royalterracehotel.co.uk or choose on the day

Enjoy lunch whilst watching Official Dragons Back Race film

·    1-6pm Massage available £15/15mins email Catherine@energeticsuk.com to book

·    Group Coaching on Arthur’s Seat with Andy Mouncey (booking on Eventbrite required*£20),

Meet 2-2.30pm to try on test kit from Out-Run for prompt depart 3pm return 5pm

·    3-3:45pm or 4-4:45pm Pilates for Runners by Sam from Essential Wellbeing (prebook via https://v1.bookwhen.com/essentialwellbeing or book on the day for only £8

·    Evening dinner buffet available from 5:30-6:45pm £15.99pp for 3 courses book in advance by emailing lucja@royalterracehotel.co.uk or choose on the day

·    6:45-9pm Evening Presentations (booking on Eventbrite required* £15)

6:45pm The Big 10 with Dr Andrew Murray

7:15pm Be There At The Finish: Preventing & treating illness in runners with Dr Andrew Murray          

7:45pm Break

8pm Some Like it Hot: Marathon Des Sables and Multi Day Running with Lucja Leonard

8:30pm The Spine Race: No Margin for Error with Andy Mouncey

·    Accommodation available-£97 bed & breakfast email lucja@royalterracehotel.co.uk to book

·    Day passes available at special rates via the Eventbrite booking link

*Bookings via http://www.eventbrite.co.uk/e/edinburgh-ultra-festival-crowne-plaza-hotel-royal-terrace-tickets-13088049709?aff=efbevent

Event and booking info on Edinburgh Ultra Festival Facebook Page

Andy Mouncey andy@bigandscaryrunning.com

Lucja Leonard runningdutchie@hotmail.com

Pyramid Hills

Tuesday nights mean business, and we weren't going to let the large cobbled hill of Gloucester Street in Stockbridge slow us down!  The 2 groups did great work running 1 minute up & back, 2 minutes up & back, 3 minutes up & back before a final 2 minutes up & back to really test the legs.  Both groups made it all the way up to Queens Street on the 3 minute leg, with the 7pm group even getting right around the corner, they rose to the challenge to beat the target set by the 6pm group!  Amazing what a bit of competition can do right?!
Come & join us for our steady run next week from http://www.westwoodshealthclub.net/ 6pm or 7pm.

west linton running festival- afternoon racing with cake!!

hi- if anyone is looking for a wee race

 [5k,10k,10miles or a half marathon]

 on saturday afternoon 4th of october,

 i have the local race [with cake] for you!

west linton running festival in aid of

 cystinosis research.

 following on from the great big cycle in may.

Details of the Day

Full details will be sent to participants on registration. This year the run will take place on 4^th October 2014. All routes, except for the 5k, will start and finish at Deanfoot Larches, which is on Deanfoot Road just outside the village. The 5k route will start at Carlops, 200m up the Roman Road, and finish with the others at Deanfoot Larches. Start times will be as follows:

Half Marathon: 1.45 pm

10 mile: 2.15 pm

10 km (6.25 miles): 3.00 pm

5 km (3.125 miles): 3.30 pm - Carlops

There will be a hot drinks and cakes available immediately after the runs, together with some races for the children. There will also be helpers to look after the children during the races. Please therefore indicate below numbers of supporters and if you require childcare during the runs.

please get in touch with me - & i can email you the full joining instructions & entry form