Quiz 10 – Elementary Scrabble

For this weeks picture quiz – click here

 

30 May 2020

Big Green litter pick week

For the first week of June, Monday 1 June to Sunday 7 June 2020, we are going to have the big Redway Runners litter pick in conjunction with National Volunteers week, we obviously cannot do this together as a group in the current situation.

So the idea is for one of your exercises / runs/ activities you go out an litter pick in your local area

Once you have done it take the bag home and leave it out with your normal collection of refuse

A few things to note

  • Please do this safely and follow all government advice
  • Please do this safely use own litter pickers, bags and gloves
  • Do not overfill the bag as you need to carry it home without causing yourself injury
  • Do not pick up anything inappropriate like glass, dog waste or needles ( Any sharps found should be left and the notified immediately to The Parks Trust Community Rangers on Community Ranger communityranger@theparkstrust.com).  Please use https://what3words.com/ to give the location or local parish council
  • This is not a group event, so you are doing this at your own risk (you are NOT covered for personal or third party insurance by the Redway Runners or Parks Trust third party liability insurance)
  • Under 13s should not take part
  • Please follow current government guidance with regards to coronavirus, ensure you wash your hands and keep 2m social distancing from other park users at https://www.gov.uk/coronavirus

After you have done the picking take a photo and share to the Redway Runners Facebook page

Lets help make Milton Keynes green

MK24 Virtual run experience

Monday 15 June – Sunday 28 June 2020

With the sad news of MK24 being postponed this year due to the Coronavirus the MK24 planning team have been working hard to provide a MK24 virtual run experience to keep you going until June 2021. You will have the opportunity to get your hands on one of the shiny 2020 MK24 medals and a chance to top the distance league table of MK24 virtual runners.

The Challenge

Part 1 – Simply to complete at least 24 miles between Monday 15th June and Sunday 28th June 2020 (week before & week after Summer Solstice). And as with everything MK24 you “Run it your way”! So you could go out and do it all at once, or you could do 6 miles in 4 different days, or 2 miles a day and so on…

Part 2 – To include as part of your running experience photos to represent all 24 letters of “MILTON KEYNES MIDSUMMER RUN”. This could be road or street signs beginning with each letter, landmarks or something more fun for example a map for ‘M’, something made of iron for ‘I’ and so on.

Price is £10 per person.

Redway Runner Members can enter via your Redway Runners Love Admin account at

Non Redway Runners members can enter now at https://app.loveadmin.com/EventsLink/2BA4A302403BD3AEE99421B64A7583FC.htm

Quiz 9 – Picture Quiz

For this weeks picture quiz – click here

 

23 May 2020

Quiz 8 – Picture Quiz

Name the marathon location

 

 

 

Quiz 7 – Missing Words

For these 20 running quotes we need the missing word or Words


1

Take Photos leave (XXXXXXXX)

  • Anon

 

2

Hills are your friends – I need to get new (XXXXXXXX)

  • Anon

 

3

You have a choice. You can throw in the towel, or you can use it to wipe the (XXXXXXXX) off of your face.

  • Gatorade

 

4

Stadiums are for spectators.  We runners have (XXXXXXXX) and that is much better.

  • Juha Vaatainen

 

5

Runners just do it – they run for the finish line even if someone else has reached it (XXXXXXXX)

  • Unknown

 

6

Runners don’t do (XXXXXXXX), they make their own … naturally.

  • Neil Culbertson

 

7

Even if you’re on the right track, you’ll get (XXXX XXXX) if you just sit there.

  • Will Rogers

 

8

We runners are all a little (XXXXXXXX) , but we’re good people who just want to enjoy our healthy, primitive challenge. Others may not understand running, but we do, and we cherish it. That’s our only message.

  • John J. Kelley

 

9

It’s rude to count people as you pass them. (XXXX XXXX)

  • Adidas ad

 

10

If you want to become the best runner you can be, start now.  Don’t spend the rest of your life (XXXXXXXX) if you can do it.

  • Priscialla Welch

 

11

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep (XXXX XXXX)

  • Martin Luther King, Jr.

 

12

I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a (XXXXXXXX)

  • Bart Yasso

 

13

I run because long after my (XXXXXXXX) fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.

  • Dean Karnazes

 

14

Good things come slow, especially in (XXXXXXXX) running.

  • Bill Dellinger

 

15

I don’t run to add days to my life, I run to add life to (XXXX XXXX)

  • Ronald Rook

 

16

I’ll be happy if running and I can grow (XXXXXXXX) together.

  • Haruki Murakami

 

17

If it doesn’t challenge you, it won’t (XXXX XXXX)

  • Fred DeVito

 

18

The man who moves a mountain begins by carrying away (XXXX XXXX)

  • Confucius

 

19

After all, if you run far enough, no one can (XXXX XXXX)

  • E. Schwab

 

20

Someone who is busier than you is running (XXXXXXXX)

  • Nike

 

 

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Getting back to Running Milton Keynes with Redway Runners

5 Tips to Return to Running After a Long Break | Runnin' for Sweets

This article is to help you return to running if you have not been able to maintain it during lockdown and get you ready for when runs start again in the club

The idea is to follow this in the 4 weeks before returning to club runs.

This can also be used if you are returning from injury; please make sure that you can complete a brisk walk of 4k before you start this programme.

The biggest risk or returning to running is doing too much too soon and getting injured.  It’s also human nature to compare yourself to what you achieved before, please don’t do that, it will be demotivating if you expect to run at the same pace/distance.

Warm up before you start, again, to reduce the risk of injury.  If you haven’t done any warm ups since beginners, a good programme is here: https://www.runnersworld.com/health-injuries/a20809473/five-exercises-to-do-before-every-run/

If you can, start on softer ground rather than hitting the redway/road straight away, it’s less harsh on the joints.

If you don’t think you can run 5k yet, then please follow the programme but reduce the distance of the threshold run.

There are 3 very important RR ‘R’ rules which you must follow:

  1. Run slower
  2. Reduce mileage
  3. Rest days

Please also adhere to any advice issued by the government in relation to exercise and coronavirus.

 

Week 1

Run 3 times this week, doing half the distance that you used to achieve at an easy pace (able to hold a full conversation).

Make sure you have a total rest day in between each run.

Make one of these runs a measured 5k run (route of your choice) that you can use as a benchmark.

 

Week 2

Run 3 times this week, increase the distance by 10%, at an easy pace.

Have a rest day or cross training day in between.  Look at a core or yoga session online for any of these non-running days but ensure you have at least 2 total rest days.

Run your 5k route exactly the same as you did before, note the time.

 

Week 3

Run 3 times again, increasing your distance by another 10%, easy pace again.

1 core or yoga session and total rest the other days.

Run your 5k route again, at a threshold pace (only able to utter 1 word at a time)

 

Week 4

Run 3 times again, increase your distance by another 10%

Cross train on one of the non-running days, core/yoga or Pilates on another non running day

Run your 5k at threshold pace again.  Note the time.

 

Week 5

Return to runs in Redway Runners!!

Please start at an appropriate run and give yourself time to settle in.  Try 2 club runs a week.

It’s worth slipping in an interval session too, you can find some Redway Runners specific ones, click here, the club holds them at various times so check the run finder http://runfinder.redwayrunners.com/

 

If this programme isn’t suitable for you, please contact Annette (beginners@redwayrunners.com) and she will try and adapt it.

 

Club Interval sessions

We have a number of interval sessions on our website with

 

Annette Hill session

Intervals a le Sheryl

Annette Shuttle runs

Katie Intervals session

Annette Infoor intervals