fionas saturday groups 25/04/15

hi all, i'm sorry i won't manage this saturday due to a duathlon & 

my other helpers being busy registering for the london marathon.

the thursday night replacement didn't seem to be a winner either [so no beginners 2 tonight].

you could however meet at the normal time & carry on with week 6 which is 4 x 8 minutes with a 3 minute walk between all together.

normal service resumes next week,

Intermediates- get to go for a run with brendans groups, to do 20mins run,5mins walk & 30mins run,or all get together & do a run yourselves.

have fun, fiona

Yoga for Runners

Some great performances out there on Sunday for the Great Edinburgh 10mile run, so I am sure some of you might appreciate a good stretch out.
Yoga is a perfect complement to any runner's training regime; it creates a balance of strength, flexibility, and endurance, increases mind-body awareness, focus and reduces stress.
Race season is upon us and as your mileage increases so does the risk of injury. In this workshop we will address specific areas of imbalance, tightness, strain , common injuries and pain through a simple yet dynamic yoga practice. Finishing with restorative postures to aid post-run recovery or for when your body just needs a little love!
The workshop also includes a Fuel for Runners tasting, where we will try some healthy pre, post and during race snacks that you can make at home!
All levels welcome!

Prices & Payment:

£18 / £15 concession

Please email sarah@yogabeet.co.uk to book your space.

Details on Facebook https://www.facebook.com/events/1378729545767799/ 

money off at run4it if you're doing the great scottish 10 miler.

anyone who is a jogscotland or scottish athletics member doing the Great Edinburgh Run gets an extra 5% off, on top of their usual 10% discount for instore or online purchases of full price products 

https://www.run4it.com/content/r4i/docs/vouchers/ger-digital-event-vouchers.pdf?hc_location=ufi

5x50 challenge

well- we have made it  through the 1st 11 days of the challenge & have so far  logged distance tracked: 413.38km. well done everyone.

jogscotland challenge series- arran expedition. it would appear there are scones at the end..

if you fancy a slightly different 5k, why not escape to an island to do one. let the train take the strain & make a weekend of it...








Date: Saturday 20th June 2015.  The Fun Run begins at 12:30pm.

Registration:  REGISTRATION OPENS ON 21 FEB 2015. To register for our event please go to Qbuster http://www.q-buster.co.uk/

Bib collection: From Brodick Castle Registration area on Friday 19 June between 18:00 – 20:00pm or Saturday 20 June from 10:30 – 12pm 


Race day:

12:25 Pre race warm up with JOGSCOTTY

12:29 DJ countdown

12:30 Horn sounds start of race


Course: A circuit road race following the castle drive out and back gate to gate.  An undulating scenic course which is perfect for fun runners, first timers, old timers and personal bests alike.   Keep to the LEFT. The course is marked in Ks. There will be one water station on the route at 3km.

Goodie Bags: A Goodie bag and medal will be awarded to all finishers and complimentary cup of tea and extremely delicious castle cream scone will be available at the end of the finish area!

Prizes: Prizes will be awarded to the first male, first female & oldest runner to cross the line.

Rules: The rules are stated below.  The word of the Race Marshall is final!

Facilities: Changing facilities, toilets, and baggage storage are available at the Registration Marquee located at the Castle car park.  

Spectator services:  at the registration area there will be a DJ as well as stalls  and marquees.  The Castle Café will be open for refreshments.

Travel:
Ferry: Competitors travelling to Arran on the day will need to catch the 0945 ferry from Ardrossan to Brodick, and can return on the 16:40 or 19:20 ferries.  For further information contact Caledonian McBrayne  on 0800 066 5000 or go to www.calmac.co.uk


On foot:  Brodick Castle is approx 35mins walk from Brodick Pier through the village – follow the signs.

Parking: The castle car park will be closed however parking will be available at Claddach car park a minutes few walk from the Castle

Accommodation: If you intend to stay on the island overnight accommodation info can be found here: www.visitarran.com

it's all in the hips

here's a great article about posture & good form. 
http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips?

any questions please ask, & think about coming along to a workshop with Malcolm Balk , author of 'The Art of Running' & an Alexander technique teacher who runs. he's coming to edinburgh in May. date & place to be comfirmed.

First session of the new block

A new block is upon us, and there was no easing into it last night with speed being the focus of the night.
An atmospheric misty evening which made us all feel like it was November coming into winter rather than March leading into spring but we did see some daffodils in bloom to bring us back to the present time. 
Having coming back from my recent race at Transgrancanaria, a lovely 125km jaunt with 8,500m of climbing (height of Everest).  Read about my exploits here.  I took it easy on myself and used my whistle to encourage the 2 groups with laps around Inverleith Pond.  Pyramid sets of 30secs/60secs/90secs/120secs and back down again saw the groups suitably out of breath before a final game of sprints at the finish pitting team against team.
Back for a hills session next week, hopefully the last one in the dark and then the clocks will spring forward and we will back out in shorts and shirts enjoying the lighter nights.
Here's a little hyperlapse video of the 6pm group zipping around the pond!