We've started our next beginners programme, and as usual, most of the people that turn up say that they can't run.  They've tried before with this programme or that programme, with this club or with that trainer.  And they can't run. Clearly, I chip in now and will say 'of course you can'.  And they can.  Really.  I'm not just saying that, I know.  I've seen it before.  And seen so many people conquer it.
Want to know what the problems are?  Read on...

Going too fast.
My beginners generally have a very different idea of 'running' to mine.  They see Mo Farah trotting out his 60 minute half, and think that running is all about going as fast as you can.  Here's a little secret (shh, don't tell...) : no-one starts running and goes at it like Mo.  Except maybe Mo, he probably was always speedy.  For the rest of us mere mortals, that don't have a natural aptitude for running, we do something different.  We do that thing that some people disparagingly refer to as 'jogging' (tsk). We take it steady.  When you start out, the most important thing is to build a base of endurance that you can then develop.  So take it really slow.  Once you can run far, it's easy to get faster.  Really.  But you need to train your heart, lungs and legs to get that base level of endurance.  So stop going at it like Mo.  Nice steady little trot is all that's needed.  Trust me, this happens at every single group, we spend the first three weeks slowing people down, and the last two weeks speeding them back up.  To quote one of our fabby run leaders, Luke: 'it's not about doing it fast, it's about getting it done'.

Not doing it enough.
'Do I really need to do it three times per week'.  Pretty much, yes.  You can get away with less in the first few weeks, but then this tends to sneak up and bite you in the bum when you realise you've not built up the base level of fitness to increase from.  Do it often.  Have rest days between.  But keep on doing it.  Miss one or two and it's not a disaster, but get complacent and you'll not keep up once the rest of the group start doing decent mileage.  You need to commit.  

Giving up too soon.
Running is not supposed to feel nice.  You're supposed to feel like you can't breathe and your lungs want to explode out of your ribs.  Not too much (see 'Going too fast').  You're supposed to feel a bit nauseous.  It's normal to get unpleasant chafing.  It's normal to go bright red.  It's normal to sweat like that.  If you always enjoy running, then you're probably doing it wrong.  Don't give up.  Come out with the group and we'll get you round.  Even if I have to chatter you into submission for distraction (want to hear about my cats and recent culinary experimentation?  Fab).  If you stick with the programme, you will succeed.  I promise.

Not believing.
Always, around week 5, I get someone phoning me in tears.  They 'know' that they can't do the longer run that week so they're going to give up.  Usually the longer run is the Friday session.  So I persuade them to come along just one more time while we're still doing the shorter ones to say goodbye to everyone.  And then sneakily do the long one without them noticing.  Your head is your biggest enemy to completing the programme.  Your head doesn't want to do this running stuff.  It tells you that your legs can't do any more.  That your lungs will explode.  It's usually wrong (I've not had any exploding lungs yet, anyways).  It's the most frustrating reason for people dropping out, as it's something that we really struggle to overcome.  
You need to believe.  You need to believe that you can do it.  
Or, if you prefer, you need to believe that we can get you to do it. Because we can.
You need to believe that you're a running ninja.  Because you are.

Our next eight week 0-5k programme will be starting on Monday 15th September in Hardwick.

Who is it for? :  anyone that fancies learning how to run 5k!  Aimed at complete beginners, but more experienced runners welcome to come along as 'helpers' too.

What do I get? : run leaders that will motivate and encourage you, that will meet with you three times per week and run with you, at your pace.  A progressive 8 week programme that builds slowly to 5k.  Online support including weekly emails and a closed Facebook group.  Access to our experienced team of run coaches, leaders, personal trainers and sports therapists for any advice you might need on running safely or preventing injury.  And most of all, you get a whole load of new friends, a new running community, and a great new hobby.

What if I can't come along three times per week?  : No problem, you can do some of the sessions in your own time if you prefer.  But generally, people find it loads easier to run with the group, so do try and come along as much as possible.

Will I be too slow/too fat/too unfit? : Nope. It's genuinely open to all, and for complete beginners.  You'll find a real mix of ages, sizes and experience.  People that have been on previous programmes tell us that it's nowhere near as scary as you expect it to be :)  And, the answer to my most asked question, no, no-one ever gets left behind.

Do I need any special kit? : If you've got something visible to wear that would be great, and lights if you have them would be good too.  As you get towards the middle of the programme we'd encourage you to be properly fitted for some trainers to prevent injury.  And ladies, please make sure you have a good, supportive bra!!

When are the sessions? : We meet every Monday, Wednesday and Friday at 6:30pm.

Where? : We'll meet in the Petpaks car park (just so it's easy for people to park) for week one. 

How much does it cost? : Nothing.  Yes, that's right, it's completely FREE.  No catch :)

Sound good? See you on the 15th then!  Please let us know to expect you via email, or Facebook.

Any questions?  Please email me!

Would you like to start running, but are not sure where to start?  Need some motivation and support?

Our latest 'pop up' running group is due to start next week, on Monday 30th June at 6:30pm, meeting on Cottenham Village Green for **eight weeks only** (don't miss it!)

This group is for complete beginners with no prior running experience.  We meet three times per week (Monday, Wednesday, Friday at 6:30pm) and take you through a graduated programme to ensure you can run 5k in just eight weeks (you can do some of these as 'homework' in your own time if you prefer).  The programme is delivered by qualified run leaders, who are all trained, CRB checked and insured by UK Athletics.  You'll also receive weekly emails and online support from our experienced running coach and personal trainer, Clare, who can answer any questions about kit, injury, stretching, fitness and so on too.

This programme has a great track record, with over 200 people now successfully completing the course and achieving that 5k.  We also won the Pride of Cambridge awards last year for the Community Group of the Year, which is a great reward for all the hard work put in by our volunteer leaders.

The programme is completely 100% FREE, inclusive and great fun - so what are you waiting for?

As part of the programme you also get temporary membership to the Fen Edge Runners club, so you can see what they get up to and meet some of the members (some of whom started with our last beginners group!).  You can also mix and match with the beginners sessions at Wimpole on Mondays and Thursdays at 10am if that's more convenient?

Come out and make the most of the summer evenings and explore the village!   Get fitter, make new friends and find a great new sport.  

Kids, buggies and dogs very welcome (although please let us know they're coming so we can adapt the route if need be!).

Any questions, please email or ask on Facebook?  Please tell friends - let's get Cottenham running!

One of my mad runners went to test out the Rat Race Dirty Weekend.  Here's her race report!

If you have a race report, and you're not an elite/fast runner, but just a 'normal' person (whatever that is!) doing it for fun or personal achievement, then please email it in!

I ran in a fun run this weekend.  Since getting injured I'm not out to break any records, I just rock up and take part - raising money for good causes, supporting the local schools that sort of stuff.  Because I believe it's really important to just participate in stuff.  Especially, and most importantly if you're slow, as that encourages the other slow ones to think they could do it too.
I have post-thrombotic syndrome, which basically means that my veins don't work properly any more.  In effect, it means that at approx mile 2 of any race, I'm going to need to walk for about 5 mins while my damn leg stops hurting so much and will let me start running again.  It makes me feel like I'm going to throw up, it's horrendously painful, and there's no way I can run through it.
Anyway, tedious introduction bit over.

There were two points during the race that made me think:
At mile 2 (while walking) a race marshal told me to 'cmon, smile!'.
At mile 3 (back happily running again, but one of the slowest ones...), a spectator told me 'keep going, you can do it'.

These were both well-meaning comments, I really do get that.  They were trying to be encouraging.  And I did smile and thank them in both cases.  And I really did appreciate the fact that they did bother to make the comment, many don't. 

This is going to sound ungrateful, but I think it's worth saying.  

Maybe, just maybe, I hurt.  Maybe, I'm suffering.  Maybe the very last thing I want to do is smile.  Maybe all I want to do is sit at the side of the road and have a good old cry.
And maybe I can't do it.  I appreciate the sentiment, really I do. But maybe I just can't.  Physically, or perhaps mentally, maybe it's just not going to happen today.

I'm not trying to suggest that people stop shouting encouragement, quite the opposite - I wish more would.  But please, please think what you're saying before you yell.  A simple 'well done' or 'nearly there' work a treat, just give us a clap and a whoop if you like?  I particularly liked the kids that high-fived us on the way past them, much appreciated too.

But just take a minute, think about what you're saying, and appreciate that people have 'stuff' going on that you don't know about.  Maybe they can't do it.  And maybe they're not having much fun out there.  Thanks so much for trying to be encouraging, please keep doing this, but just take a moment to think it through first...

Back in 2008 I set up a RunEngland group.  Mainly because I kept thinking of excuses not to go running, and thought this would give me some accountability!  But I also wanted to create something that didn't exist yet, a special sort of a something.

And so Over Run4Fun (named by South Cambs council, not me <grin>) was born.  We started off as a beginners group with ten people each Sunday.  A mix of all ages, kids aplenty.

It went well.  Numbers went up.  Soon the beginners were no longer beginners.

I was already a qualified personal trainer and run leader, so decided now was the time to bite the bullet and take my coaching qualifications.  A hard six months later and I was a fully fledged running coach, and had also persuaded seven members of the group to train as run leaders too.  I knew this thing had 'legs' but I was also really wary of it turning into something too big.  I liked that we had a real community feel.  I liked that we were so inclusive, and so friendly.

I started up groups in other areas.  I started training people for half marathons, marathons, obstacle races and so on.  With my lovely run leaders, we started our beginners programmes in local villages and got a whole new crowd of people running.  We won awards for this (I'm still in shock about that....).  I had a strong idea about pricing (never charging for 'just' running, keeping very competitive on coached sessions too), and a stronger idea about a sense of community.  

And then I had the brainwave that we should attempt to affiliate with UK Athletics.  To get 'official'.  I'd been told by someone at Run England that there was 'no chance' that UKA would affiliate another club locally. Fortunately, I like a challenge.  After six months of form filling, committee meetings and significant chasing of the UKA staff, we affiliated in October 2013. 

Which makes us a 'proper' affiliated club. With 'proper' coaches, 'proper' welfare policies.  But still with our old ethos intact of inclusion, encouragement and affordable community activity.  And so Fen Edge Runners was "born" - a tricky "delivery" that was not without complication (and I'd have appreciated some gas and air at times....)

My little group has grown into something quite impressive.  I'm very proud to be a part of it.  And very proud of my amazing leaders and my amazing runners that make the club what it is.   We have something unique, because you guys have made it into what it is.

We're not a scary, results-driven club.  I like that.  Some people chase PBs, some people are happy just to be out trotting along in the sunshine (and rain, and snow) with like-minded people.  When new people come along it is not what they've been expecting.  It's so much more.  

I am so happy with what's been created.  It's so much more than I ever thought it could be.  I now have to trust the committee to make the right decisions, to keep the things that make us unique, to keep coming up with new ideas and ways in which we can develop the club and how we can offer something just that little bit different.  


My baby is all grown up now.  And I have to let her go and make her own way in the world.

Starting on 24th April, the usual Cottenham group is being replaced by a 'Faster 5k' 5 week masterclass.  You'll learn simple but super-effective methods to increase your race pace with small tweaks to your running routine.  

If you've been repeatedly running 5k and hoping to get faster, not really seeing results and not sure why, then this course is for you! Learn the secrets of upping that pace and snagging your next PB. Come prepared to work hard and shake-up your training.

This course is available at the bargain basement price of £15 for the whole 5 week term.  Do not miss this!  Our team of UK Athletics running coaches and leaders will put you through your paces and teach you the secrets of running faster and more efficiently.  Come and find your speedy inner cheetah!  

Beginners welcome (but it would help to know your current, or predicted, 5k pace).  Meet on Cottenham Village Green at 6:30pm, starting 24th April.

People that attended the whole term of our last masterclass typically sliced 10% off their 5k time as well as learning new, efficient methods of training.  You'll do a different session each week to learn about training methods, technique and efficiency, and will have homework to complete too!

What are you waiting for?  Sign up on Facebook here or email to reserve a place on this course, or for details of future courses.

Runners:
Do you suffer from repeated injury?  
Would you like to improve your posture and running technique?  Would you like to improve your PB?
Do you need help to create and maintain a strong core?  
Do you have a "bad back", tight hip-flexors or hamstrings?
Would you like to improve your breathing, flexibility and alignment to make you faster, fitter and more efficient?

This 4-week course is specific to runners looking to improve their form and technique by strengthening their core, improving their alignment and increasing awareness and focus.  No previous experience of Pilates needed.

The sessions are taught by a UK Athletics running coach and Pilates teacher.  This is not a generic 'one size fits all' Pilates class, every part of each session is specific to improving your running, making you faster, more efficient and less prone to injury.   
All equipment provided.  
Places are strictly limited to ensure that each participant receives individual correction and coaching.  

Free, no obligation, 'taster' session on 31st March with priority sign-up to the full course.  

Mondays, 7:15pm, Cottenham Sports Centre, starting 28th April - only £30 (includes free Pilates ball or band), £25 for current members of Fen Edge Runners.

To reserve your place either for the taster or full course then please email me.
Don't delay, places are likely to go fast!
"Drop ins" may be available due to holidays/sickness so let me know if you'd like to be added to the mailing list for one-off places? 

We have lots of pregnant ladies and new babies at running club at the moment.  There's something in the air I think.  Or there's something about getting out and getting fit that makes ladies happy, healthy and, well, productive.  

Anyway, I created some thai mussels for my lunch today, and as I was munching it thought how appropriate it would be for a Valentines supper with a nice Chablis and some bread for dunking (you can pimp up the sauce with coconut milk if you like, and I'd add some stir fried pak choi with sesame seeds I think and perhaps a rose pannacotta for pud...).  Mussels, garlic and chilli are allegedly aphrodisiacs.  So I take no responsibility for what happens after (it would be lovely to have some more running club babies though...).

Seafood.  Fab stuff.
Lean protein source full of omega 3s.  Low in fat and calories (if you mind about either...).  More on nutrition stuff here if you care.  More importantly, it's damn tasty.

No photo of this in real life, as I'm no photographer and a crap photo would not do this justice.  Plus it didn't hang around long enough.  And I have a filthy kitchen that would not make a good backdrop; and I have thieving cats (never underestimate the speed of pilfering from an allegedly sleeping cat....).  

Serves 2, or one hungry person.

500g mussels (cleaned)
2 cloves garlic
About an inch of galagal (ginger if you prefer).
Juice of one lime.
Handful of coriander (stalks too).
One stalk lemongrass.
2 chillis (de-seeded unless you're feeling brave).
4 spring onions
Coconut oil.

Whizz up everything except the mussels and oil to make a paste.
Heat oil in large wok, add mussels.  When things are sizzling along nicely, add a glass of water to create some steam, add the paste, cover and cook until they open (chuck any that don't).  It takes about 5-6 mins.  It's quite 'brothy' so you need to serve it with something to soak it up - bread, rice, noodles etc.  If you're feeling posh you can stick some leafy bits of coriander on top to make it look pretty!

More to follow...  

If you make this then do let me know how it goes?
(that's the cooking rather than anything that might happen afterwards......<blush>)

Running is hard.  If it was easy, everyone would be doing it.  For me, running is now particularly hard as I have an unpleasant injury thingy.  
Sometimes running makes you go purple.
Sometimes it makes you feel like your chest will explode.
Sometimes it gives you horrendous blisters, sore knees, and 'intimate' chafing.
Sometimes it means you get 'caught short' somewhere embarrassing.
(see Chafing, chucking up and needing to poo for the last two....)

Last night, I was out with the Swavesey group who are all training for Swavesey Half Marathon on 2nd March.  Usually we have a few beginners dotted about this group, which means I get to trot along with them and be encouraging (/irritating).  

Imagine my horror when I discovered last night that we had a group of racing snakes.
Well, racing snakes and me.  Slow, ploddy, sore-legged old me.  

But, I tacked onto the back and off we went.  Very soon it became apparent that I was slowing even the slower ones down, so I sent them off into the darkness with reassurances that yes, I'd be fine.

It was just me, in the dark, on my own. I briefly pondered how likely it was for attackers to be lying in wait along the busway but soon reassured myself that they would attack the younger, prettier, slimmer ones ahead of me, and if needed I can punch really hard (try me...) and scream like a banshee.  It was dark.  Very dark.  And there were funny noises.  Really funny noises.  And heavy breathing.  Eek.  I turned to spot a very large horse checking me out, wondering what all the mad people were doing in the dark and cold.  I only jumped a little bit, and only did a very little scream (and, as I've been asked, no, a little bit of wee did not come out.  I have an impressive pelvic floor ta).

And then I had a bit of an epiphany.  It was me, out there, battling the elements.  At one with nature (well, sort of, as much as a grumpy horse and some very cold and wet weather makes nature anyway).  And it was somehow very liberating.  I kept going.  It was (wait for it....) fun.  I amused myself briefly by realising that it was cold enough to do dragon impressions with my breath.  And trains, them too.  And my little feet just kept on trotting along.  I was thinking of nothing.  Completely nothing.  And that was good.  I now get it when people say that running is therapy, switching off, cleansing mindlessness.  

The bonus of being last on a 'there-and-back' with a shorter route option, is that once you reach 'there' you're then in first place.  So at the midway point I led the group of racing snakes all the way back to the start (ok, ok, they were doing an extra 1.5 miles, let's gloss over that).  And they didn't catch me, no sirree.  My feet had worked out what to do by that point and were telling my legs to quit their whining.  As I got towards the bit where civilisation started again (ooh!  streetlighting! protection from mad axe murderers!), an owl swooped down to see what I was up to, the field of sheep chorussed me a baa, and some randoms waved at me from a passing bus.

I hate running.  Really I do. All the hurty bits.  
But there's so much more to it than that....  
It's like a little mini-adventure each time.  

Any intrepid adventurers fancy joining me and the racing snakes?  
Weds 6:30pm, Swavesey Village College Sports Centre.