Batts chats about pacing, it’s good.No need for a #RunningExcuse

We need to talk about pacing.

 

I know you don’t want to and I know you think it’s boring, and to be fair you’re probably right. It’s the running equivalent of doing your homework on the night you get it, or going for a night out and not getting a kebab on the way home. It’s like going for a meal and ordering a side salad instead of onion rings or choosing the single burger instead of the double-up mega cheese dooley whopper bonanza burger. It’s the boring option, but you know as well as I do that it’s the sensible option too.

 

Those of you that know me will probably realise that running steadily hasn’t always come naturally to me (and still doesn’t if I’m honest). Too often I’ve got carried away at the start of a run and set off like a whippet, or as close to a whippet as my sparrow legs will allow, only to realise that I’ve gone out way too fast and I’ll pay for it at the back end. And sure enough, after a few kilometres (ok, so two kilometres if that) I start to slow down and the sensible runners, those that have done their homework on the first night and opted for that single veggie burger, glide past me and leave me in their wake, not to be seen again until I cross the finish line red faced and out of breath while they stand around causally chatting.

 

This has been especially true for me at Cuerden Valley parkrun, where right from the start at the dog poo bin the temptation to sprint off down that first hill is so strong, but it’s a lesson quickly learnt with the immediate slap in the face of the nasty uphill slog to Heron Pond. Things don’t get any easier from there, with each of the many downhills seemingly followed by an uphill that’s twice as long and three times as steep! And let’s not even talk about that last hill up to the finish. If only there was a way that we could not only survive the ups and downs, but that we could do it in record time...

 

Ladies and gentlemen, may I please introduce you to pacing.

 

Being a pacer runner at Cuerden comes with a number of problems, not least how best to tackle the course. I’ve had so many conversations with people about the best way to run it and have had almost as many different answers. Some say to push hard up the hills and recover on the downhills. Others like to go easy up the hills and make up time on the downhills. However, whenever I’m in the pacer role I try to keep a steady pace, roughly the same going up as coming down. It seems to help whoever is running with me to not have to second guess whether they’re going to need to speed up or slow down.

 

The second issue with pacing at Cuerden is leaving enough in the tank for that last hill that we all know and tolerate. This usually means running a little faster than 5K target pace to allow for a little drop off in speed on that final stretch. There’s nothing more demoralising that being on for a PB at Cowbell Corner only to run out of steam halfway up. And speaking of morale, I think part of the role of a pacer is to try to keep a runner on track by not only setting the speed, but also by encouraging them. This can be difficult if you don’t actually know who (if anyone) is actually using you as a pacer... Please speak up at the start and let your pacer know you’re there so that they can help you along. Pacers are people too!

 

Which leaves us with one last delicate issue to consider. I’m almost too scared to say it... because there’s a slight chance that the issue is you! Now before you throw your computer (or laptop/tablet/phone/printout) through the window in a fit of run rage and come hunting me down let me explain, and please remember that it’s nothing personal and I know you’re actually a lovely person. I’m only saying this because I care about you (well, actually because I’ve been there myself). This issue comes when we overreach on the time we want pacing to. I’d love to be paced to a sub-18 minute parkrun, but the chances of that fall somewhere between fat chance and no chance. Yes I’d set off strongly and stay with the pacer for a good twenty metres, but I'd then fall off the pace, curl up in the foetal position at the side of the path and cry my way through yet another parkrun morning. It’s really important to set a challenging, but also ultimately achievable target time!

 

OK, so I think I’ve managed to make a very simple concept sound massively involved and overly complicated, when in actually fact it’s very straightforward. Perhaps I should summarise - Turn up to parkrun, say hello to your wonderful pacer person and run around with them, get a PB and of course don’t forget your barcode! Most importantly though, please remember that if for some reason you don’t PB you can officially blame it on your pacer. Or on me. Or both if you’re at Cuerden Valley this Saturday.

 

 

Christmas Day event in the valley

HoHoHo!

 

We have been asked by our parkrun family to host a Christmas Day parkrun in the valley but need to post a few notes to our community beforehand:

The Cuerden Valley Trust team will not be available to open the Barn and give us access to facilities on the morning - so outdoor brews will be on offer!

We aim to get started for 9 am so everyone can get home and open presents and start the Christmas dinner prepping!

Please could you consider helping out if you don't fancy an extra chance to run before the end of the year? We really need volunteers to make the event happen.

Christmas hats/costumes would be really lovely to see in the valley - let's celebrate in style!

 

Pita and the event team

hOhOhO

 

It’s a Shack Attack! Pow! :)

CUERDEN VALLEY PARKRUN REPORT #195 – 27th MAY 2017

It was one of those will it / won’t it Saturday mornings with the threat of rain, which was a shame after a week of very hot and stuffy weather. But as it turned out, we were lucky and it stayed dry before, during and after.

As the 130 runners gathered at the start Event Director Pita gave a moving lament to everyone following the tragic circumstances which happened in Manchester during the week and encouraged everyone to hold hands with their neighbour to show solidarity with our friends at the many Manchester parkruns.

 

Once we got under way, the first runner to finish was David Watson of Preston Harriers who was making his 18th visit to The Valley in his 47th parkrun overall. This was the 2nd time he has crossed the line first, and the 5th time he has finished in the top 3 places. He was the only runner to go under 20 minutes. Neil McDonald, also of Preston Harriers finished 2nd while Aaron wright was in 3rd place.

 

The first female home was Finty Royle from Chorley ATC who was celebrating her 90th parkrun, of which 82 have been in The Valley. Finty has had more first place finishes than anyone else by finishing as first placed Lady 43 times.

 

The weather was warm and when running through the woods it was difficult to get full lungs of oxygen so not conducive to good running but even so, 19 runners managed to achieve a Personal Best time. All aboard the PB Express. At Cuerden Valley we average 27 Personal Bests each week so this week we were slightly below average.

 

CATEGORY RECORDS: No category records were broken this week.

 

There were 15 First Timers and 8 ‘genuine’ First Timers who have never run a parkrun anywhere before, so welcome to the parkrunning family. These 8 were among the 11,809 runners who ran their first ever parkrun in the UK this week and we hope to see you back in the Valley again soon.

 

There were 6 runners who were shown as ‘unknown’. Remember, you must register with parkrun to get yourself a barcode, and you must produce it after the run to get your result. Need a new barcode? Or would you like your result as a text? Follow the link to your profile from your latest results email. And remember please don’t take home your finish tokens. DON’T BE A TOKEN MAGPIE.

 

There were 48 ladies and 77 men running today.

 

41 runners were attached to running clubs with 89 running for themselves.

Red Rose Road Runners brought more runners than any other running club with 24 members turning out. The Darwen Dashers were the next best represented club with 5 runners.

Since Cuerden Valley parkrun started Red Rose Road Runners have sent 249 of their runners, with Chorley ATC sending 110, and Preston Harriers the 3rd most represented club with 66 runners.

Red Rose also lead the number of parkrunners crossing the finish line with their runners finishing 6,477 times, followed by Chorley with 1,197 finishers and Preston Harriers finishing 476 times.

 

HALL OF FAME

Those celebrating milestones with us this week included:

Finty Royle (Chorley ATC) 90 runs

Daniel Brown (Blackburn Harriers) 80 runs

Robert Taylor (Red Rose) 75 runs

Andrea Campbell 50 runs. Andrea gets her cardinal red 50-run T-shirt by completing her 50th parkrun, of which 46 have been at Cuerden Valley. She ran for the first time with us in November 2014 and she has broken her Personal Best 9 times. It currently stands at 30:36 which was set in December 2015.

Gavin Campbell 50 runs. Gavin gets his cardinal red 50-run T-shirt by completing his 50th parkrun, of which 48 have been at Cuerden Valley. He ran for the first time with us in June 2015 and he has broken his Personal Best 5 times. It currently stands at 25:19 which was set in March 2016.

Dylan Withnell 10 runs. Dylan gets his Junior White 10-run T-shirt by completing his 10th parkrun, and he is a Cuerden Valley passionista having completed all his parkruns with us. He ran for the first time with us in August 2014 and he has broken his Personal Best 4 times. It currently stands at 39:30 which was set in April. Dylan completed his first 8 parkruns within 9 weeks of starting, but then we didn’t see him for two and a half years before returning in April for that Personal Best. Welcome back Dylan.

These five runners have completed 1,127 runs between them.

 

Keep in touch with the latest goings-on at Cuerden Valley parkrun using one of the following media:

Facebook: www.facebook.com/cuerdenvalleyparkrun

Flickr:  www.flickr.com/groups/cuerdenvalley-parkrun

Want to give feedback? Have anything to say or want anyone mentioned in future run reports?  Are there any corrections needed to this report? Please e-mail cuerdenvalleyoffice@parkrun.com

 

VOLUNTEERS – REMEMBER that parkrun can only take place weekly because of the volunteers and marshalls who give up their time on a Saturday morning. If you want to get involved, email cuerdenvalleyhelpers@parkrun.com  This week there were 28 Volunteers so thank you. Your time is gratefully appreciated by all of us.

Cuerden Valley parkrun started on the 10th August 2013 with 163 runners and 19 volunteers. The 200 runner barrier was broken for the first time at Event #89 in May 2015, and it has been surpassed 12 more times since then. The highest attendance currently stands at 259 from August 2016. The average weekly attendance is 138, and the average run time for the course is 30:38. There have been 4,219 different runners appearing, and the average number of runs per runner is 6.4. There have been 26,904 finishers and 5,368 Personal Best times achieved. Runners at Cuerden Valley have covered more than 134,000 Km and have been running for the equivalent of 1 year and 297 days.

 

And before we finish here are a few stats from parkrun central which you might find interesting:

Edinburgh has become only the second parkrun to be visited by more than 1,000 different running clubs. The first was Bushy Park, and currently Cardiff is 3rd place which has had 929. Locally, running clubs have visited Bolton (345), Burnley (305), Cuerden Valley (356), Preston (454) and Witton (174) times.

The number of parkruns outside the UK has now topped 400, of which over 200 are in Australia.

A parkrunner called John Butcher now holds V85 category records at 20 different parkruns.

At Dalby Forest parkrun Sue Haslam ran 20:43 in the VW60 category for an Age Grading of 96.38%. This is thought to be the highest ever Age Grading anywhere (being checked).

In the UK last week there were 437 parkruns, 15 cancellations and 104044 runners.

 

And that’s it for the report of Week #195. If you fancy writing your own run report, please contact Pita and she will be delighted to hear from you. See you again soon.

 

Barry Shackleton

 

And those knocking on the celebration door:

Gillian Malcolm 149 runs

Maureen Laney (Red Rose) 49 runs

Jane Bowles (Chorley ATC) 49 runs

Ben Metcalf (Red Rose) 49 runs

 

It’s a Shackattack

CUERDEN VALLEY PARKRUN REPORT #172 – 24th DECEMBER 2016

Storm Barbara threatened to put a real dampener on things for this Christmas Eve staging, but it didn’t put off the parkrunners who frequent the Lancashire Tough because 224 turned up which is the 3rd highest attendance in 172 events.

 

The first runner to finish was Robert Walsh of Chorley ATC who was making his 31st visit to The Valley in his 46th parkrun overall. This was the 3rd time he has crossed the line first, and on only 2 occasions has he finished outside the top 6 places. Daniel Hughes of Red Rose pushed him all the way and was just two seconds behind him. These were the only two runners on the day to break 20 minutes.

 

The first female home was Finty Royle from Red Rose who was celebrating her 75th parkrun, of which 67 have been in The Valley. This was the fourth consecutive visit where she has finished in the top 10 positions.

 

Maureen Laney was running with us today and she was the only runner to register an Age Grading above 80% with her 82.28%. The next highest was from David Parkinson of Red Rose who was almost 10% behind her. Maureen has run 14 times in The Valley and only one time has she failed to make 80%.

 

The weather was temperate for December but it was very blustery so not conducive to good running but even so, 15 runners managed to achieve a Personal Best time. All aboard the PB Express. At Cuerden Valley we average 27 Personal Bests each week so this week we were slightly below average.

 

CATEGORY RECORDS: No category records were broken this week.

 

There were 25 First Timers and 7 ‘genuine’ First Timers who have never run a parkrun anywhere before, so welcome to the parkrunning family to Steven Luff, George Shaw, Jenni Sloan and Emily Sinkinson. We hope to see you back in the Valley again soon.

 

There were 9 runners who were shown as ‘unknown’. Remember, you must register with parkrun to get yourself a barcode, and you must produce it after the run to get your result. Need a new barcode? Or would you like your result as a text? Follow the link to your profile from your latest results email. And remember please don’t take home your finish tokens. DON’T BE A TOKEN MAGPIE.

 

There were 87 ladies and 136 men running today.

 

122 runners were attached to running clubs with 93 running for themselves.

Red Rose Road Runners brought more runners to the Valley than any other running club with an amazing 67 members turning out. The Darwen Dashers were the next best represented club with 22 runners.

Since Cuerden Valley parkrun started Red Rose Road Runners have sent 230 of their runners and they are the only club in triple figures. Next best represented is Chorley with 93 runners, with Darwen Dashers 3rd best club with 67 runners.

Red Rose also lead the number of parkrunners crossing the finish line with their runners finishing 5869 times, followed by Chorley with 969 finishers and Sweatshop finishing 438 times. The 6,000th finisher from Red Rose is likely to cross the line in 3 – 4 weeks. Who will it be?

 

HALL OF FAME

Those celebrating milestones with us this week included:

Finty Royle (Red Rose) 75 runs

June Fadden 70 runs

Eric Ward (Red Rose) 60 runs

Paul Brain (Darwen Dashers) 50 runs

Norman Cookson (Darwen Dashers) 50 runs

 

And those knocking on the celebration door:

Matt Cowan (Red Rose) 124 runs

Karen Clark (Red Rose) 99 runs

Ian Thompson 99 runs

David Brunton (Red Rose) 99 runs

Sally Ries (Sweatshop) 49 runs

David Hull 49 runs

Joshua Watson (junior) 9 runs

Kieron Alami (Junior) 9 runs

Daniel Smith (Junior) 9 runs

 

Number of Commemorative T-shirts on show:

Junior White (10 runs) – 14 runners.

Cardinal Red (50) – 65 runners.

Jet Black (100) – 19 runners

Green (250) – 1 runner.

Blue (500) – 0 runners

 

The top 5 attendees this week were:

Barry Shackleton (Darwen Dashers) 285 runs

Karen Shackleton (Darwen Dashers) 232

Roger Johnson (Red Rose) 169

Yvonne Johnson (Red Rose) 169

Stephen Walsh 154

These five runners have completed 1,009 runs between them.

 

Keep in touch with the latest goings-on at Cuerden Valley parkrun using one of the following media:

Facebook: www.facebook.com/cuerdenvalleyparkrun

Flickr:  www.flickr.com/groups/cuerdenvalley-parkrun

Want to give feedback? Have anything to say or want anyone mentioned in future run reports?  Are there any corrections needed to this report? Please e-mail cuerdenvalleyoffice@parkrun.com

 

VOLUNTEERS – REMEMBER that parkrun can only take place weekly because of the volunteers and marshalls who give up their time on a Saturday morning. If you want to get involved, email cuerdenvalleyhelpers@parkrun.com  This week there were 27 Volunteers so thank you. Your time is gratefully appreciated by all of us.

Cuerden Valley parkrun started on the 10th August 2013 with 163 runners and 19 volunteers. The 200 runner barrier was broken for the first time at Event #89 in May 2015, and it has been surpassed nine more times since then, including today with the attendance of 224 being the 3rd highest ever. The highest attendance currently stands at 259 from August. The average weekly attendance is 132, and the average run time for the course is 30:28. There have been 3,724 different runners appearing, and the average number of runs per runner is 6.0. There have been 22,886 finishers and 4,708 Personal Best times achieved. Runners at Cuerden Valley have covered more than 114,000 Km (71,000 miles) and have been running for the equivalent of 1 year and 115 days.

 

And that’s it for the report of Week #172. Until next time ….. keep on running.

 

Barry Shackleton

 

Confidentiality Notice: This email message may contain confidential information. If you received this message in error, no privilege or protection is waived; please notify the sender and delete this email message from your computer.

Hollingsworth & Vose Company Limited Postlip Mills, Winchcombe, Glos. GL54 5BB, England Registered in England No. 66266 VAT Reg. No. 274 3704 54
Hollingsworth & Vose Air Filtration Limited Waterford Bridge, Kentmere, near Kendal, Cumbria LA8 9JJ, England Registered in England No. 3926749 VAT Reg. No. 734 7397 05

 

 
⇐ Newer Posts