Author: Luke Adams

RES South Shields is excited to set up a new South Shields Winter Trail Series with a twist from November!

Join us for a new unique trail challenge, open to all abilities. Non members and members of all clubs are welcome to take part. Each month there will be new marked course & challenge to tackle and runners will score points towards a league table. All runners will receive a Trail Series Winter Hat for taking part.

The Trail Series is a fun community event – great for training and an introduction into trail running & cross country.

Trail shoes and appropriate running kit for winter conditions are required.

Challenge 1 – Sunday 28th November 9.15am – One Hour Challenge

Runners used a lapped course and have 1 full hour to cover as many laps & as much distance as they can in the given time.

Challenge 2 – Sunday 5th December 8.30am – The Sunrise Trail 5km

Headtorch & bright top required. Runners will start in the dark initially and will gradually run into lighter conditions throughout the run. A great mix of darkness & light with fantastic views over the coastline.

Challenge 3 – Sunday 23rd January 9.15am – Elevation and Hills 5km

The most challenging run of the series with a variety of testing climbs and descents within the Quarry.

Challenge 4 – Sunday 6th February 9.15am – The Team Challenge 5km

Runners work in pairs going in different directions round the set course (crossing each others paths on the course) and the overall time is given. Runners can run solo and have their time doubled for an overall result.

Challenge 5 – Sunday 20th March 9.15am – The Downhill Dash 4km approx

All runners will make their way to the top of the quarry as a warm up jog/walk and the Downhill Dash will consist of a shorter downhill run from the top of the quarry making your way back to the finish at the White Horse. This run will be staggered with individual or group start times based on results over the course of the series. Stronger runners will start later. 

We will allow up to 2 virtual runs in the series for those that can not make any of the set days/times and run scores will be added into the league table.

5k Result

Pos	No.	Name	Surname	Time
1	472	Jack	Brown	18.08
2	465	Conal	Tufnell	20.53
3	474	Owen	Hedley	20.54
4	578	Neil	Harrison	21.00
5	575	Garry	Brooks	22.57
6	496	Sophie	Robson	23.16
7	587	Emily	Jones	23.34
8	512	Simon	Wilson	23.56
9	568	Corrina	Hills	25.00
10	462	Mick	Bunn	26.51
11	576	Dave	Ailano	27.21
12	582	Melanie	Rogers	27.30
13	554	Vikki	Wiltshire	27.40
14	585	Anna	Steer	27.43
15	879	Lisa	Seales	28.53
16	584	Rachel	Ford	28.59
17	559	Jackie	Johnson	29.03
18	511	Jane	Bradshaw	29.08
19	583	Jamie	Ailano	29.57
20	562	Corrine	Dockwray	30.18
21	517	Neil	Reay	30.20
22	580	Harriet	Goudie	31.17
23	521	Stephanie	Elliott	31.30
24	569	Michelle	Loftus	32.42
25	577	Lynn	Ailano	36.09
26	586	Ross	Punton	38.39
27	567	Claire	Hewitt	42.15

2.7K results

Pos.	Bib No.	First Name/s	Surname/s	Time
1	572	Zoe	Wilkinson	14.58
2	491	Kevin	Bruce	15.55
3	492	Ellen	Bruce	16.20
4	571	Janice	Wilkinson	17.22
5	573	Paula	Ross	18.42
6	588	Angela	Scarfe	19.38
7	581	Sue	Barnes	20.20
8	570	Fiona	Hayton	21.11
9	579	Alison	Miller	23.28

Hey
 

Last weekend I was on a coaching
course learning from a Running Technique
specialist. He coaches World Champions
on improving their technique…. What a cool
job!

 

His opening line to his workshop was this….
“Everything in athletics is about speed. Speed Speed Speed.”
“Speed of the throw, speed of the run up, speed of the jump, the
speed of your endurance”

 

 

He then carried on by recognising that
everyone has a different
running style. But almost EVERYONE can
work on their running technique to improve 
their speed…. even Mo and Usain!

 

Running is a skill that needs to be developed
and practiced to bring about your optimal speed.

 

 

Included on the workshop were lots 
of practical advice and running drills – I’m
definately going to be applying them into
my coaching sessions.

 

Anyway – I thought I’d share some top tips
to help you with your technique
today….

 

1. Aim to land your foot below your hip and not in front of your centre of gravity (overstriding)

2. Light foot contact with the ground. The heavier your landing, the slower you’ll run.

3. Keep your face, shoulders and hands relaxed.

 

Give it a try and let me know how it goes!

 

Thanks for reading,

 

Luke

 

P.s. If you’d like to find out more, take a look at my Running Technique Guide at www.runeatsleep.co.uk/running-technique-guide

 

 

 

 

About Luke

Luke is a Running Coach and Sports Masseur at www.runeatsleep.co.uk

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the Director of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke has ran Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey

 

Hope you had a great weekend of 
running!

 

I’ve been feeling really motivated lately,
and this is mainly down to the progress
I’ve been seeing in my running times and
fitness.

 

Around 8 weeks ago I started making small
changes to my routine to help me get kickstarted
with my training. Here’s a few changes I made 
and hopefully you could try them too….

 

1. I used old training plans that had worked
for me in the past. If it worked once it will 
work again. I’m a big believer in 2 key sessions
per week (1 x Interval session and 1 x Tempo run)

 

2. I printed the plan off and started ticking
off the runs/sessions as I completed them.
There’s something very motivating about doing this!

 

3. I started running at 6am at least 3 times
per week from Monday-friday. This was
due to time. I find it hard to fit runs in
during the day so i MADE time by getting
up earlier. I’m now running around 20 miles
per week from those runs alone. Great for conditioning!

 

4. I started running the parkrun. It’s a great way to
get out and run. Some of my times
were faster than others, some were slower.
I wasn’t worried about setting a new
PB every week but just stuck to my training plan
and made the most from the
parkrun having people there to run with
and also being timed.

 

5. Running with lots of different people.
It’s good to chat to people whilst running
and socialise before, during and after.
Sometimes running can get a little boring
but surrounding yourself with people
with good crack makes it more fun.

 

I hope these tips were helpful to you – let me know if they did.  

 

Have a great week of Running and
thanks for reading.

 

Luke

 

About Luke

Luke is a Running Coach and Sports Masseur at www.runeatsleep.co.uk

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the Director of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke has ran Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey
 

This morning I was up at 5.30am
to get my final Great North Run training
session in.

You may be aware that I’ve started running every day
at 6am.

This frees me up for the rest of the day and I don’t get distracted and make excuses later on in the day.

I always like to keep my legs fresh before Great North Run
day and I always like to do a little bit of speed work. 

I also make sure that the session isn’t too intense and doesn’t
leave me absolutely wrecked! I like to come away from these
sessions thinking I could have done more.

So Here’s what I did.

10 minute warm up down to Marine Park with my headphones in. 

Then….

8 x 400 metres with 1 minute rest
8 x 200 metres with 30 seconds rest
A TOTAL OF 3 MILES (approx)

10 minute cool down back home.

You can measure the distances with a GPS, Runkeeper app, or just run it by the watch.

Make sure you come away from the session feeling good
and ready for Great North Run!

 

Thanks for reading,

Luke

P.s. Massage appointments for Pre Great North Run and Post Great North Run are available. Prices start from just £17. Email me for more details.

HAVE A GREAT RUN ON SUNDAY!!

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the Director of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey
 

This morning I was up at 5.30am
to get my final Great North Run training
session in.

You may be aware that I’ve started running every day
at 6am.

This frees me up for the rest of the day and I don’t get distracted and make excuses later on in the day.

I always like to keep my legs fresh before Great North Run
day and I always like to do a little bit of speed work. 

I also make sure that the session isn’t too intense and doesn’t
leave me absolutely wrecked! I like to come away from these
sessions thinking I could have done more.

So Here’s what I did.

10 minute warm up down to Marine Park with my headphones in. 

Then….

8 x 400 metres with 1 minute rest
8 x 200 metres with 30 seconds rest
A TOTAL OF 3 MILES (approx)

10 minute cool down back home.

You can measure the distances with a GPS, Runkeeper app, or just run it by the watch.

Make sure you come away from the session feeling good
and ready for Great North Run!

 

Thanks for reading,

Luke

P.s. Massage appointments for Pre Great North Run and Post Great North Run are available. Prices start from just £17. Email me for more details.

HAVE A GREAT RUN ON SUNDAY!!

About Luke

Luke is a Running Coach and Sports Masseur

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the Director of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey
 

I’ve been getting asked alot about the Great North Run this week. So I wrote my best tips for the next week or so, leading up to the Great North Run.

 
1. Stick to your plan and don’t get carried away trying to do too much. The majority of your training should be done now (maybe 1 or 2 more key sessions/long runs) – but it’s just about preparing for the event day.
 

2. Make sure you recover well from all of your runs. Aim to get 7-8 hours sleep per night (or make it up in little power naps if you have time)

 
3. Drink plenty of fluids. Dehydration can cause tight muscles, headaches and reduce your ability to run to your best. Make sure you drink enough water throughout the day.

 
4. Try a parkrun or local 10km event the weekend before the run to get involved in a timed event and running with others.

 
5. Practice your nutrition leading up to the event. Think about how you feel, if you have any stomach issues & how well you run. Try different timings.

 
E.g. Eating 2 hours before your run or eating 3 hours before your run.
Or drinking fluids whilst running – always tough to do this and breathe at the same time!
 

6. Ease your training off in the final week leading up to the run. Personally, I like to run the day before the Great North Run. I like to run for 20 minutes nice and easy, with 1 mile (at the pace I want to run the next day) to finish the run.
 

7. Don’t panic and stay calm. Get to the event early and get used to the crowds and the atmosphere. Enjoy it! It’s just another run.
 

Best of luck on your run and  thanks for reading,

Luke

P.s. Massage appointments for next week are available leading
up to the run. Ease your muscles and get prepared for the big event. Prices start from just £17. Email me for more details.

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the Director of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey
 
 
Last week I did a workshop for
England Athletics for charity runners
doing the Great North Run.

 
I really enjoyed it and had a chance
to meet more runners and share my
experiences of my first GNR as a charity
runner and how I worked up to finishing in
the top 50.

 
I know on my first Great North Run I didn’t
know what to expect – so I’ve decided to share
a few of my top tips from last week’s workshop.

 
Top GNR Tips

1. “Get involved with running events such as parkrun,
The Monthly Mile and Great Run Local to get used
to running with others, being timed and having to
start in a large group.”
 

2. “try what you are going to eat the morning
before doing the great north run as
part of your training before your long run”

 
3. “Write a plan, print it off, stick to it and make notes of your progression”

 
4. “recovery is as important as your training in preparing for the great north run”

 
5. “get used to running the route in your training”

 
6. “Get used to doing sprints in your training to increase your running efficiency”
 
 
Thanks for reading,
 
 
Luke Adams
 
 
 
P.s. If you’d like more coaching and advice and a chance to become a part of Run Eat Sleep, there is now an application process. You can apply here….

Run Eat Sleep Application 

 

 

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey

Thanks for checking out my running tips – I really
appreciate you reading them and hope they help or
inspire you in some way.
The reason I’m sending this email is because I’m looking
to help more people get into running in South Shields.
Did you used to love running but no longer do it?

Would you like to get back involved and build up your fitness again?

Are you just starting out and want a friendly team to support
you?

We are looking for people just like you to join us.
 

You’ll be given lots of support whilst building up your confidence and your fitness – and you’ll be invited to join us in local fun runs and running events to
keep you motivated.
 
If you’d like an introductory taster session – email luke@runeatsleep.co.uk

Have a great week,
 

Luke Adams

Hey
 
 
I took part in the Color Run yesterday with
the members of Run Eat Sleep. It was awesome!!

Here’s a great photo of my team getting involved with 
the event.

I’d really recommend getting involved with 
the event next year. It’s a great laugh and
good to enjoy the fun side of running every now
and again.

It’s back to training for me today though – and
I’ll be focusing on building up my strength and
speed after a few weeks out due to hay fever and
asthma.

I was always told after a lay off from running just to 
get some regular runs in at your own pace. Don’t worry
about times or trying to break records – just run without
any pressure for a few weeks. Enjoy it and find your
‘running mojo’.

I’ll also be working alot on my technique over the next few weeks. It’s always important to practice this! I’m not sure people know exactly what they should be doing so I wrote up a new guide called Running Technique Made Simple. You can get it today for just £5 at www.runeatsleep.co.uk/running-technique-guide

Have a great week,
 

Luke Adams

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.