Salisbury parkrun Christmas Day Event

We will be holding an additional event on Christmas Day, starting at 9:00am.  The Saturday events will be held throughout the festive season, starting at 9:00am, as usual.
Salisbury parkrun #136-4843

 

Salisbury parkrun Halloween Event#179 !

Salisbury parkrun #75-7061Come along to our Halloween Event#179 on Saturday 27th October - run starts at 9:00am at Churchill Gardens!   Optional fancy dress & bring cakes to share at the finish line.  NEW STARTERS: Please be at the start/finish area in the middle of the Gardens for 8:45am for the First Timers' Briefing.

 

Salisbury parkrun Event#176 – 6th October 2018

By Craig WEATHERBURN

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After a relatively fair weathered week, today saw an autumnal 12 degrees with mist turning to drizzle turning to rain – not that it stopped 368 runners and walkers supported by 45 unflinching volunteers from getting their Saturday morning fix. There’s no such thing as bad weather, just bad clothing; and remember, skin is waterproof. I digress. Despite the weather, attendance was bolstered by a few welcome ‘parkrun tourists’, no doubt with one eye on the Salisbury Half Marathon and Clarendon Marathon races the following day.

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This week saw the return of pacers provided mainly by City of Salisbury Athletics & Running Club (affectionately known as CoSARC) with the odd Salisbury parkrun stalwart thrown into the mix for good measure. Ranging in even numbers from 20 minutes to 42 minutes, they lined up in pace order back from the start line, clearly identifying themselves with A4 placards displaying their pace time. Following the RD briefing, runners made their way to the start where they were able to line up according to their anticipated finish time and even perhaps gave first timers a comforting idea of where to start from. That said, parkrun is inherently inclusive and runners / walkers are free to line up wherever they choose. This allowed for an uncluttered charge at the ‘gun’ on what is usually a bottle neck affair. It is hoped / intended that pacing will become a bi-weekly event with alternating odds & even’s - it does appear to be popular!

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You may have heard on the news recently that the five millionth person signed up on the parkrun website this week - a far cry from 2nd October 2004 when a group of thirteen mates met up for a time trial around Bushy Park followed by coffee and cake in a local cafe. There are now parkruns in twenty countries! Whilst it has become such a phenomenon that there are people actively out to ‘complete’ notional parkrun challenges such as Pirate’s (Run seven C’s and an R), Stayin’ Alive (Run 3 Bee’s and 3 Gee’s), The Full Ponty (Pontefract, Pontypool, Pontypridd) etc, etc, etc, it is very clear that it is most definitely not all about the running. Salisbury parkrun has become a breeding ground for many a friendship that simply would not have happened if parkrun in Salisbury did not exist. The common theme of running and the unwavering support from everyone, no matter what level your running is at, provides a mutual ground to break ice and feel part of something awesome.

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Salisbury really does have a thriving running community and whatever apprehension you may have about joining a running club, CoSARC is brimming with runners bitten by the parkrun bug and have been persuaded to join (via those earlier mentioned friendships) and quickly realising their apprehension is misplaced. It really is all about the social aspect. It is entirely down to you how far and serious you wish to take your running – of which you are of course supported all the way. The Sarum Sisters “take over” back in the summer is another example of the flourishing social side of running …”Slow down, I need to chat” is their tag line! Tea and Cake is never off the menu. Whilst parkrun is not a ‘race’ (its’ officially a “5k time trial / you against the clock”), many people do try to catch the person in front, do have a nemesis (but won’t name them) and WANT to improve. That feeling when you crack a PB (it’s the endorphins) is just too good not to get more of. A lot of people quit due to slow progress, not grasping that slow progress is progress. So, no matter how seriously you take your running, whether it’s social to self-improvement and everything in-between; unless you’re an ‘elite’, so long as you do the best you can, with what you have – you’ve won YOUR “race”.

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STATISTICS

This week 368 people ran, jogged and walked the course, of whom 31 were first timers and 66 recorded new Personal Bests. Representatives of 20 different clubs took part.

The event was made possible by 45 volunteers:

James MILLS • Al MOUTRAY • Elizabeth ROBERTS • Andy ROBBINS • Jef HUTCHBY • Jeanette HARDIMAN • Alison HOLLOWAY • John SOWRAY • Joanna BOTT • Lisa MILNER • Lizzie GUASCH • Charlotte TAYLOR • Andrew RAYNER • Nick HUDSON • James BALLARD • Ali THEOBALD • Terry BROWN • Alfie BAYLISS • Sue SHEPPARD • Clare KING • Nikki SAVAGE • Richard DAVIDSON • Steven MITCHELL • Art MITCHELL • Joshua SHARPS • Bethany KING • Paul WATLING • Kate LLOYD • Matt BOSWORTH • Paul SLAUGHTER • Jackie HASSAN • Jennifer WEATHERBURN • Fiona KLEIN • Adam FIANDER • Denise VON RORETZ • Vicki CROSSLAND • Craig WEATHERBURN • Freddie BOSWORTH • David SMITH • Graham ROGERS • Colin MARTIN • Flora DENNES • Anne NORMAN • Jake FELLOWS • Lotty RUGGI

Today's full results and a complete event history can be found on the Salisbury parkrun Results Page.

The male record is held by Adrian MUSSETT who recorded a time of 15:23 on 8th August 2015 (event number 10).
The female record is held by Beatrice WOOD who recorded a time of 16:56 on 26th May 2018 (event number 157).
The Age Grade course record is held by Beatrice WOOD who recorded 92.81% (16:56) on 26th May 2018 (event number 157).

Salisbury parkrun started on 6th June 2015. Since then 7,885 participants have completed 62,123 parkruns covering a total distance of 310,615 km, including 12,620 new Personal Bests.

 

Salisbury parkrun Event#175 – 29th September 2018

By Jessica BARRETT

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I started running in 2014 at the age of 49 after an old friend took me aside and quietly expressed concern about my fitness - I’d become a bit too comfortable in middle age! My friend ran for health reasons and I decided I was also keen to improve my own fitness. His concern coincided with a family holiday to Denmark (which is a very flat country!) and I took the opportunity to run in a place where nobody knew me, at first slowly and haltingly. My first adventure was an ambitious journey between two lamp posts and I had to stop for breath.

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When I got back home I continued to pootle around local routes for some time, with gradual improvements. Eventually I plucked up the courage to go to the Salisbury parkrun, which had been recommended to me. I didn’t expect a crowd, and had been nervous to run in public. I was amazed to be wrong on both counts. Where I had expected a gathering of thirty in Churchill Gardens, I was confronted with just over three hundred (!) runners on that morning in 2016. Equally, the relaxed and non-judgemental atmosphere was a liberating feeling I hadn’t experienced since those first steps in Denmark. The morning was a joy and I kept coming back.

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I was impressed by the professionalism of the volunteers who were, as always, a credit to parkrun and the backbone of the whole operation. I was also excited to receive the email after the run, and being able to so quickly and effortlessly see my statistics made me eager to beat my record.

90 parkruns later I have done both the Great South Run in 2017 and the Great North Run in 2018. Three weeks ago standing on the start line of the Great North Run I was confident, but by the third mile I was weeping and without a rhythm, feeling lost in a big crowd. Having done the ten-mile Great South in 92 minutes, I was nowhere near the same pace in the North and hadn’t got to ten miles after the first hour and a half. As disappointed as I was, at least I finished it and I didn’t give up, which is a mindset that parkrun taught me.

Jessica

By contrast, the Salisbury parkrun on Saturday the 22nd of September was a delightful run, paced by CoSARC runners and to push myself I ran with Chris Maple (the 27-minute pacer), determined to make it a good run. I was over the moon with a time of 26:45. Slow by some people’s standards, but I was thrilled with my own self-improvement. Thanks to Chris for being such a good judge of pace and time.

Today’s Salisbury parkrun was poignant as it was my son’s last run before he goes to university, and with all three of my kids running I was reminded of what made me fall in love with parkrun. My son kindly ran with me (the old bird) in an attempt to improve upon last week and while not a PB for either of us we both did well and had a good time. My whole family are now parkrunners, including my brother in-law and my brother from America, who loves to do it when he comes to visit. Today was a perfect example of why they all love it so much, with local runners out in force and volunteers on excellent form. The weather was perfect, it was a shining late September day, and like every other parkrun I’ve done, it was a wonderful way to start the weekend.

Jessica family

STATISTICS

This week 434 people ran, jogged and walked the course, of whom 36 were first timers and 89 recorded new Personal Bests. Representatives of 23 different clubs took part.

The event was made possible by 30 volunteers:

Elizabeth ROBERTS • Andy ROBBINS • Jef HUTCHBY • Jeanette HARDIMAN • John SOWRAY • Lizzie GUASCH • Charlotte TAYLOR • Andrew RAYNER • Vasen MOODLEY • James BALLARD • Ali THEOBALD • Sam LAWRENCE • Michael WINTER • Karen CRADDOCK • Jane BUTLER • Eleanor WEATHERBURN • Denise VON RORETZ • Jessica BARRETT • Alice DAVIES • Graham ROGERS • Colin MARTIN • Anne NORMAN • Lorna WILSON • Victoria THOMAS • David GERVAIS • Alyssa BROCKWAY • Wendy HERBERT • Katherine HERBERT • Ed WILLIAMS • Lotty RUGGI

Today's full results and a complete event history can be found on the Salisbury parkrun Results Page.

The male record is held by Adrian MUSSETT who recorded a time of 15:23 on 8th August 2015 (event number 10).
The female record is held by Beatrice WOOD who recorded a time of 16:56 on 26th May 2018 (event number 157).
The Age Grade course record is held by Beatrice WOOD who recorded 92.81% (16:56) on 26th May 2018 (event number 157).

Salisbury parkrun started on 6th June 2015. Since then 7,854 participants have completed 61,755 parkruns covering a total distance of 308,775 km, including 12,554 new Personal Bests.

 

Salisbury parkrun Event#174 – 22nd September 2018

Zen and the Art of Pacing (Yourself)

By Jay FRIEDLANDER

There’s a very great difference between running parkrun for a PB and running to get round well. One requires you to run what is colloquially known in the running world as ‘balls out’, that one where you can barely breathe, or see, your eyes feel like they might bug out of your head, you think that you might die and by the beginning of the last lap, possibly wish you would. We’ve all done those and someone is running like that at parkrun every week. The latter however, means you run just in the range of able to breathe reasonably comfortably, to be able to speak, but you’re still going about 60-80% of the former pace. This is so much easier if you’re running with a friend who is roughly about your pace and you’re chatting. Chatting keeps you in this zone, or slower. On your own requires a little more self discipline. This is where zen and the art of pacing yourself comes in. Like everything, there’s an art to it.

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Hi, let me introduce myself. My name is Jay and I’m one small part of the lovely team that brings you Salisbury parkrun each week. I’m the loud one who wakes you up with a loud “Goooood morning Salisbury’ when I RD. Yer, sorry about that. I’m waking me up too. You don’t see me RD that often, even though I love it, because last year I was diagnosed with CFS/ME as well as the Fibromyalgia I already had, then later hypermobile joints too. Honestly, I feel like I’m falling apart at the seams, but I digress. When I was diagnosed with CFS/ME I was told by medical professionals that I really should give up running because I could run myself into a heart attack. Yes, CFS can be fatal, who knew? One thing I was not going to do was give up my beloved running, sod that. So I had to find a way to do it, but do it safely. Learning to pace myself for a particular day had to happen. One day, I can feel really well and run one pace, another day that would be far too much. I’ve recently trained to be a yoga teacher and inevitably, I do a lot of meditation too. It occurred to me while running parkrun solo (a lot of the time I have a buddy with me), that my pacing had developed into an art, and was really zen too. Thus Zen and the art of pacing (yourself) was born.

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Ok, so I’m not totally without training. I qualified as a Run Leader some time ago, plus I’m a yoga teacher, swim teacher and I even teach lifeguards to lifeguard. But I had to use all that knowledge to find a method to make running accessible to myself without going bonkers. As the original Salisbury parkrun 25 minute pacer, I had to make running enjoyable again while giving myself enough challenge to not become completely disheartened. The first thing was to look at that 25 minute pacer, and let it go. Harder than it sounds, but letting it go was a must. I have ‘sub 25 again’ as a long term goal, a nebulous one running in the background for some undefined future, maybe. But week on week, I’m just working on the same or a few seconds faster than the one before knowing that there are days that I’m going to be slower. Seriously, rule 1 of the art of pacing requires you to let those strict preconceived, rigid ‘must dos’ go. There are days that a pace that is normally accessible to you, just isn’t. You might be coming down with a bug, have a niggle that you don’t want to aggravate, you’ve had a really hard week or you’re coming back from injury. Before you try pushing yourself too hard, let it go for this week. It’s parkrun, there’s always next week. Rule 1: let it go.

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Rule 1 also works for the beginning of parkrun. That point where everyone is starting off and you’re being overtaken by faster runners. Truly; let it go. This is not the place to push. Keep yourself to a comfortable, fast-for-you pace. But comfortable is the objective here. Those faster runners? Let them go. If you pace yourself right, you might find yourself overtaking some of them further round the course! It might help you if you have a song with a beat about the right pace for your comfortable fastish pace. Another way to keep you slower is a mantra. My original one is ‘This is my pace, this is my pace’ from when I was racing and used to go off too fast. It still serves now. This is your pace. The others? Let it go. Rule 1: let it go

Rule 2; settle petal. It’s lap 1, this is not the point to push. You need to settle into a comfortable rhythm. Remember this is pace not push. You should be able to talk. Your breath should be deep, rhythmical, but not difficult, stressed or distressed in any way…just settle in to the rhythm. One of the ways to check is to thank the marshals as you go passed. It gives you the warm and fuzzies and makes them feel appreciated too! If you can’t say something simple like “thank you marshal”, you’re running too hard, back off a smidge.

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Rule 3; check in on yourself. Honestly, most people go off too fast, distract themselves from the discomfort, usually with music, then feel like they’re going to die by lap 2 or 3. But to pace yourself effectively, you have to check in with yourself. Breathing? Has this become laboured in any way? If it has, back off a smidge. If you’re starting to feel the burn, again, back off a bit. Right now I can hear a dozen parkrunners whinge at me about getting better. But I’ll tell you now; I used to race balls out. Then one day I simply couldn’t be arsed (I can’t remember why). I decided to just run a race at fast-comfortable. The trick is to run only just inside your comfort zone, just on the edge, but still in. It was a 10 miler. I tell what; my previous 10 mile PB had been on a course almost as flat as geographically possible. I’d nearly killed myself that one. The comfortable one had hills, I enjoyed that race. I looked around at the countryside, my fellow racers…and took 5 whole minutes off my PB. Seriously, you run better if you’re just inside your comfort zone! The key here is to listen to your body, actually listen. How is your breathing going? What do you muscles feel like in this moment? What’s your energy levels feel like? If its all good, keep going. If not, back off a smidge. Put this on repeat in between the next rule.

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Rule 4; hit that zen moment. Live in the moment and let the moment carry you forward. Your feet are doing that ‘one thing in front of the other’ thing they do. If you’re in that just comfortable place, this should feel easy (Not effortless, that’s different and probably too easy a pace for what you want). You should be feeling in the zone enough to zone out of the running and have a look around. If something jolts you back into focusing on your body, back to rule 3 and check in on yourself, adjust if necessary. Allow yourself to carry yourself though this middle section of the run moment to moment until you get into that last lap. Dare I say you might even enjoy it? Seriously, hang out here and enjoy the vibe. You’ll find at some point at around the beginning of the second lap, if you’re wearing a Garmin or similar, you get faster! It’s not some magical feat, I promise you. It’s your body having warmed up and switched over to longer distance fuel burning. If you’re just in your comfort zone, you’re expelling all the waste (no burning sensation? good) and you’ll really start cruising. Remember to regularly check back in with yourself and enjoy this bit. Hang out at this just comfortable pace until the final lap.

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Final lap (or mile if you’re racing btw, it works for this too): Check in with yourself, especially your energy levels right now. How much you have left determines how early you start picking up. If at the beginning of the last lap you feel you’ve run a bit easy, start picking up the pace just a little. If you’re beginning to worry you wont be able to keep this pace going to the end, hang out at this pace. Focus on the next landmark or marshal. You only have to keep this pace going till then. In (approximately) 10 minutes (adjust to your pace) this will all be over. Remember “This too shall pass”. When you get to that landmark/marshal, repeat the process focusing on the next. Right now your heart rate should be elevating slightly and your breathing should be a little laboured. You should just start feeling the burn a little. But remember, “This too shall pass”. It will be all over soon if you just keep letting one foot fall in front of the other. If you’re feeling the burn too much and feel like you can’t run another step at this pace, back off a smidge. Completely anaerobic is not yet. Rule 3 check in with yourself. How is your breathing in this moment? What are your energy levels like?

From past bog bend, (approximately half a mile from the finish) remind yourself that this will all be over soon. If you feel you have it, pick up a little more. If not, hang out there at that pace until the narrow bridge on the back straight. Now; look over at the finish line. Remind your brain that it’s all over when you cross that line. You should find you suddenly have a little more energy, use it just to pick up enough to start breathing quite hard. Do this slowly by checking in on yourself. You should be running hard enough for it to feel uncomfortable, but not so bad you’re going to die on the next two steps. If it’s that bad, back off a smidge, you’re peaking too early. Remember, this is a moment of distress, it will pass really shortly when you cross that line.

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From finishing turn; really start picking up. If you have paced correctly, you should have enough left for a pretty strong finish. Round that corner, look at the finishing straight. Open your stride and focus on really pumping your arms like Usaine Bolt in the 100m. Just focus on the arms, driving the elbows back hard (ironically this makes you go forward more). At this point, you can see the finish. Check in with yourself, if you have nothing screaming at you to stop as in potential injury: PUSH. Now is the time to push. Give it everything. Complete anaerobic breathing, arms pumping because the quicker you cross that finish line, the quicker this moment of distress will be over. Reel that finish line in, each step getting you closer to your goal. Allow yourself to feel the burn. Keep going until you’re 3-5 paces over the line, then slow to a stop. Well done, good effort! Feel proud of yourself. You just did an amazing thing and it’s all over…til next week. Check in with yourself, any warning signals? injury? No? Good, grab your finishing token, go get yourself scanned in and grab a drink to rehydrate.

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Finally; how did your run feel? Did you enjoy some of it? That’s quite important, because that zen middle section should feel pretty good. Now reflect; anything you’d do differently next time? Did you push too early? Too late? Cruised to fast? Too slow? Because you checked in on yourself a lot, you have a lot of information to inform your next paced run. Oddly, eventually, running this way will inform your next bug-eyed, balls out run too. Those runs are to improve your cardiovascular system in a usually most unpleasant manner, but they do have their place too, except if you develop CFS. However, for now, congratulations! You have just learned zen and the art of pacing yourself. How to enjoy your run and improve gradually too. Namaste people!

STATISTICS

This week 420 people ran, jogged and walked the course, of whom 28 were first timers and 101 recorded new Personal Bests. Representatives of 19 different clubs took part.

The event was made possible by 43 volunteers:

James MILLS • Jon GREENHALGH • Elizabeth ROBERTS • Andy ROBBINS • Jef HUTCHBY • Jay FRIEDLANDER • Helen WHITTAKER • Jeanette HARDIMAN • Peter BOTT • John SOWRAY • Joanna BOTT • Lisa MILNER • Lizzie GUASCH • Nick HUDSON • Ali THEOBALD • Chris MAPLE • Colin WARRINGTON • Alfie BAYLISS • Richard DAVIDSON • Lee SYRETT • Guy MITCHELL • Steven MITCHELL • Art MITCHELL • Michael WINTER • Joshua SHARPS • Ben SMITH • Bethany KING • Jane BUTLER • Paul SLAUGHTER • Annie WILLS • Jennifer WEATHERBURN • Christine ROMANO • Vicki CROSSLAND • Craig WEATHERBURN • Graham ROGERS • Colin MARTIN • Joe CUNNINGHAM • Fras GUEDES • Anne NORMAN • Alyssa BROCKWAY • Ed WILLIAMS • Jake FELLOWS • Lotty RUGGI

Today's full results and a complete event history can be found on the Salisbury parkrun Results Page.

The male record is held by Adrian MUSSETT who recorded a time of 15:23 on 8th August 2015 (event number 10).
The female record is held by Beatrice WOOD who recorded a time of 16:56 on 26th May 2018 (event number 157).
The Age Grade course record is held by Beatrice WOOD who recorded 92.81% (16:56) on 26th May 2018 (event number 157).

Salisbury parkrun started on 6th June 2015. Since then 7,818 participants have completed 61,321 parkruns covering a total distance of 306,605 km, including 12,464 new Personal Bests.