Balance Physiotherapy lecture Tuesday 7th Dec 2010 6.45-9.00. Train smarter and stay pain-free: strategies to optimise your Marathon training plan

Raphael Rinaldi Chartered Sports Physiotherapist and the Running Clinic Team, Balance Performance Physiotherapy: - Save your money this year: how to prepare your first Marathon injury – free 7.15pm – 8.00pm

Raph has been working with marathon runners at Olympic and International level including Olympic Marathon Gold medallists and NYC Marathon winners over the last fifteen years. He has joined the Medical Team at IAAF Diamond League, World Challenge, Gold Label Race events and recently the EAA European Championships in Barcelona.

Running a marathon is not for everyone and requires much more than following a programme found on a magazine. It requires to achieve a number of goals which most times are neglected and inevitably lead to injury. Since the nature of injuries is multi-factorial in nature, it requires a multifaceted training and self-management plan. We will therefore guide through the use of practical tools to screen yourself or your athletes and then come up with a goal-oriented performance plan

Dr. Stewart Laing Sports Science Consultant, Balance Performance Physiotherapy:
- The Science of Surviving a Full Marathon Experience- from training to the finish line 8.00pm – 9.00pm
Stewart has been working as Sport Physiology to the British Olympic Association over the last five years and currently works as a Consultant to Olympic Programmes for a number of National Governing Bodies.
It’s not just the 26.2 miles on race day that count; it’s surviving the 100’s of miles training to make it to the start line injury free and fighting fit that require the most attention. Understanding the physiological demands of marathon training and knowing how to spot the warning signs early on will help you to adhere to a program that will aim to maximise your adaptations to training whilst aiming to keeping you injury and illness free.


During this session I’ll guide you through the physiology of marathon running and the adaptations your body will go through over the course of training. In addition, I’ll highlight the signs and symptoms to look for during training and provide you with ways to alter you’re running so you can keep training.

Balance Physiotherapy are proud to announce that SweatShop@Clapham will be the Event Sponsor and will provide some drink and nibbles from 6.45pm on. It will a great opportunity to check the latest gear and chill out before the lecture kicks off.

Due to limited availability of places booking is required. Please e-mail or phone at the earliest opportunity. Raph@balancephysio.com Tel: 020 7627 2308

Anyone for a 10K?

Mornington Chasers are running a series of 10K's on the first Sunday of every month (October - March). The runs are held in Regents Park (by the hub) and are chip timed. The entry fee is £10.

Frank did the first of the series and has recommended the course and organization. It would be great if we could get a group of Clapham Runners down there for the next race - 5th December. I'm up for it!

Entries are open on the day (registration closes at 8.30, race at 9.00) or via the Runners World website

More info on the series can be found at: http://chaser.me.uk/

Sussex Marathon (new for 2011) April 3rd

Just to let you know, if anyone wants to run a Spring UK marathon and didn't get into London or Brighton, there is a new one to the 2011 calendar. Sussex Marathon (www.sussexmarathon.co.uk)
on Sunday April 3rd.

Also, apologies for my current absence from the club (I do miss it!) but I work on Tuesday and Thursday evenings and Saturday mornings so am on club "sabbatical" again, but will try and contribute in other ways, such as posting things of interest on this site when possible.

In the meantime I am training for a nice short race, the Last Friday of the Month 5K in Hyde Park on December 24th. Depending on how fit I am or am not by then, I may even have a shot at Sussex myself, if I can get a lift down there!

PB in Birmingham Half Marathon

My PB was a modest 32 second improvement on my Brighton Half time in February. It was nonetheless a pb. I think it might improve my runbritain handicap by 0.1 as well. According to the website, to improve it, I needed to improve my half marathon time by about 25 seconds, which I did. I think the actual time I needed to improve by will be dependent on how difficult they consider the Birmingham half to be. I think it was a bit hillier than the other halves I've done this year and so hopefully it will be enough.

Up and Running relocation sale up to 60% off

Could be some decent bargains - very close to East Dulwich Station.

http://upandrunning.co.uk/shops/dulwich.php

Race notices - Marathons Spring 2011

Courtesy of Fiona a list of inspiring places you always wanted to run - if you are not running London 2011

Persuade yourselves - London's positively passé


Rome 20 March http://www.maratonadiroma.it/default.aspx
Milan 10 April http://milanocitymarathon.gazzetta.it/en-home.shtml
Ireland 10 April http://www.connemarathon.com/
Madrid 17 April http://www.maratonmadrid.org/
Copenhagen 22 May http://www.copenhagenmarathon.dk/1we.aspx
Edinburgh 22 May http://www.edinburgh-marathon.com/?categories
Stockholm 28 May http://www.stockholmmarathon.se/Start/index.cfm?Lan_ID=3

Brighton marathon already sold out!! Shout if you're interested in doing any of the above or have any other recommendations.

There's always http://www.comrades.com/predefined.aspx?Page=670

Race notice - local 10k

Emer Casey Memorial 10K

Herne Hill Harriers will again be assisting the Emer Casey Foundation to organise the Emer Casey Memorial 10K in 2010. This year's event will take place in Brockwell Park, Herne Hill, on Sunday 24th October 2010. The race starts at 11.00am.
Click here to download a copy of the entry form or enter via www.runnersworld.co.uk/emercasey10k
Entry fee: £14.00 for club runners or £16.00 for those who are not members of a UKA-affiliated club. There is no online entry surcharge and the entry limit is 400. Entries will be available on the day if the limit has not been reached. Changing and bagging storage facilities will also be available. All finishers will receive a T-shirt.
Course map:-
http://www.hernehillharriers.com/Emer%20Casey%2010K/Emer%20Casey%2010K%20Course%20Map.pdf
If you have any queries regarding the event, please email: emercasey10k@hernehillharriers.com
For more information about the Emer Casey Foundation, please visit www.emercaseyfoundation.com