With the racing season only being around the corner, some of you maybe be wondering, how do you prepare for races? What do you eat? How hard do you train? How often do you train?

Well, you’ve come to the right place. Team Accelerate athlete and Scott Supported runner Harvey gives you a little run down on his race day routine. Well, race week routine as he talks through what he eats and how he trains on the build up to a race.

How do you prepare for a Race?

‘If we use a Sunday race as an example the week really doesn’t change until the Thursday, all I try and do is keep training easy and make life less busy. Attempt to not eat too much rubbish and avoid any oily food.

Thursday rolls round and it’s time to ease up, my first run drops to 20 minutes and the evening session are much shorter. Normally consisting of some faster 200’s and 100’s to make sure everything is firing. After this session I eat a little more than normal focusing on simple carbs this normally ends up being rice and some sort of veggies.

Friday with either be completely off or a very easy 20 minutes just to get moving followed by some mobility work. I always try and get to bed a little earlier and sleep more. Saturday morning is a very short run, mobility, drills and then finished with some faster pick ups.

Now its time to get my feet up as much as possible. My last big meal is normally the Saturday night and yes, you guessed it. Its rice with some veggies and a form of protein. Very simple but I know it works for me.

Sunday morning rolls around I am normally far too excited and wake up way before I need to then it’s a battle of not eating to much but still having enough. I like to try and have my last meal a good 2 hours before I need to start warming up so a 10am race start I try to eat by 7am. Might seem a long time but it works well. Toast with peanut butter is my go-to for this meal at the moment.

Finally, it’s time to warm up, this really varies depending on the length of the race, the longer the race the shorter the warm up. If we take a race of 40 minutes, I tend to jog for 20 minutes before going through my usual mobility then some drills to make sure everything is turned on and working then finish with some strides starting longer and slow then picking up and getting faster.

After the race I try to cool down normally for at least 10 minutes and then of course finishing the day off with an all-important cookie and pizza, you have got to treat yourself after a hard day right!’

I hope that you’ve found this useful. Any questions about preparation then please email us at info@ acceleraterunningcompany.co.uk and we will be more than happy to answer them for you.

Running Past 50 is fast approaching it’s 4th birthday. It has gone from strength to strength, not just with numbers attending either.  During the recent lockdowns the regulars stayed in touch with each other and even began to meet for a regular runs together.  Friendships have been forged and a real sense of community prevails.
The regular Friday morning session takes place at the Olympic Legacy Park, 10:30am and is led by Accelerate Community Coaches Sarah and Simon.

We caught up with a number of the regulars to gather their thoughts on their love of this amazing group.

 

How did you find out about Running Past 50?

‘I began jogging just after the start of the first 2020 lockdown, initially for health reasons beginning with C25k, and for the first time, I managed to keep at it.

Just before the November 2020 lockdown, I went to Accelerate to get new shoes and Harvey told me about the group and encouraged me to give it a try.  I explained I was very slow and poorly coordinated which is why I jogged alone. He said that wouldn’t matter as all abilities were catered for.’ – Karen

Why did you start going to Running Past 50?

‘To improve my running overall, and keep in training for as many races as I can. I did well last year which I’m sure was due in part to the regular Friday sessions’ – Jane

In your opinion, what’s your favourite aspect of Running Past 50?

‘Keeping fit, learning drills and skills to improve technique, and then reinforcing them regularly is great, and so is the social side.’ – Kerrie

What’s your favourite/ funniest memory at Running past 50?

‘My abiding memory is when Sarah persuaded me to run my first 10k at Longshaw. To my delight and surprise, most of the RP50 group came to support me and cheer me over the finishing line.

Humour is present in every session but Simon’s impression of goose stepping or should it be CanCan is straight out of the Ministry of Funny Walks and takes the prize.

It is due to the effort and infectious enthusiasm of Stuart, Sarah and Simon that RP50 is such a success.’ – Harry

Other great responses about RP50:

‘These sessions are very therapeutic in all sorts of ways and I’m very glad to be part of RP50 and very grateful to Stu for setting it up and for Sarah and Simon for all their hard work and good humour.

One of the good things has been the way the group stayed together during lockdown – mainly due to Harry with his weekly bulletins and then later with his running sessions on the green edges of the city in the Peak District – RP50 grew to become more than it started out to be.’ – Christine

‘The funniest part for me is every week watching the intense concentration on everyone’s faces while trying to move more than one limb at the same time. Really grateful to Sarah and Simon for giving up their time every week and persevering with us lame ducks.’ – Paddy

‘We were a bit concerned that we were too old to fit in, but we were treated to Stuart’s full attention whether we wanted it or not. He always treated us as if we had some potential in spite of the evidence against it, and now Sarah and Simon have carried on making Fridays challenging and fun. The group has grown into much more than expected providing support and friendship to us all.’ – Margaret

If you want to find out more about Running Past 50, click here or give us a call on 0114 242 2569.

Running Past 50 will be at the Big Running Weekend!! This is a great opportunity to try the session to get a feel of what its like. Click here to find the timetable for the weekend and click here to purchase a Big Running Weekend ticket.

See you there!

 

The Big Running Weekend is only around the corner. We have loads of different activities for all abilities across the entire weekend where you can come to as many sessions as you like. Not only do we have all of these fun activities, there will be a whole range of different test shoes that you can try on at the different sessions which you can find out by reading below.

Test shoes available

Trail shoes

Saucony Peregrine 12 

The Saucony Peregrine is an iconic sight in the trail running world. This incredibly versatile shoe is used and loved by many runners. Version 12 see’s some pretty major updates to keep it at the forefront of the trail running market but without sacrificing what you know and love.

The Peregrine is Saucony ultimate do it all trail shoes, and version 12 does not disappoint. Having received a rather large facelift while retaining the same Peregrinesk feel. Starting with the whopping 75-gram weight saving, even deeper lugs for better grip and finally, a new upper that even uses recycled materials. what a winner.

• Trail running
• 4mm drop 26.5mm/22.6mm
• 275g in men’s size 8UK
• 235g in women’s size 6UK

Saucony Peregrine 12 ST

The Peregrine 12 ST can handle it all thanks to dig-deep traction and a nimble ride that can outlast messy terrain. Even in the worst conditions, it’s got everything you need. Version 12 see’s a drastic reduction in weight along with a new outsole pattern to increase grip and traction while reducing the amount of dirt and mud that can get stuck.

The Peregrine 12 ST thrives when the path stops, the muddier and more off trail you go the shoe really comes into its own. Thanks to its slightly lower profile design even the most technical of trails won’t feel any trouble.

• Trail and Fell running
• 4mm drop 26.5mm/22.5mm
• 289g in men’s size 8UK
• 246g in women’s size 6UK

Dynafit Alpine

The latest trail shoe to grace the ranks of the Dynafit lineup is certainly eye catching. Its lightweight stripped backed and racey design is ideal for high speed descents, long slogging uphills andtechnical terrains where being light is key. We feel this is where the Dynafit Alpine really excels.

Dynafit says “Lightweight, responsive Trail Running shoe. Cushioning and a comfort fit make it ideal for diverse conditions on technical terrain. With a drop of 6 mm from heel to forefoot and a mid-volume design, the ALPINE is the ideal shoe for fast workouts and runs of various distances. Standout features are its lightness and a grippy Vibram outsole with the MEGAGRIP rubber blend. Its seamless tongue lends superb comfort. Its rounded Alpine Rocker sole design and well-balanced cushioning achieve a dynamic, responsive ground feel. All told, the ALPINE Trail Running Shoe offers everything that you need for your daily training runs”

• Trail running
• 6mm drop
• 260g in men’s size 8UK
• 220g in women’s size 6UK

Dynafit Ultra 100

Dynafit say “The DYNAFIT Ultra 100 Trail Running shoe offers maximum cushioning. It was developed for all athletes striving to conquer ultra long distances. The maximum shoe volume guarantees a comfortable fit even after hours of running on challenging trails. Needed cushioning was a key focus during the development of the Ultra 100 midsole. Combined with a POMOCA outsole, runners get excellent cushioning and superb grip on all surfaces and conditions. With the Invisible Lacing system, a stretch lace cover adds increased protection against dirt and pebbles getting into shoes on the trail.”

• Trail Running
• 6mm drop
• 300g in men’s size 8UK
• 270g in women’s size 6UK

 

Dynafit Feline SL

A very well made bulletproof trail shoe that can get chucked around and keep going strong. The chevron shaped lugs helps to grip the ground in the wet and dry to give your confidence in the shoe no matter the weather. A firm feeling midsole can take a bit of getting used to but they does soften up after the first few run for a smooth and stable feeling shoe.

Dynafit says “With its deep, aggressive tread, the Feline SL running shoe for men guarantees optimum traction on soft and muddy surfaces. The shoe is a proven DYNAFIT bestseller and a true Swiss army knife for every trail adventure. The Feline SL is an impressive, versatile, sturdy companion that will keep you feeling totally great on soft surfaces as well as on mud and snow. In particularly suitable for middle distances, the Feline SL scores big for its responsiveness, ideal traction, and well-balanced cushioning.”

• Trail Running
• 8mm drop
• 290g in men’s size 8UK
•  250g in women’s size 6UK

Scott Supertrac 3

Back and better than ever, the new Scott Supertrac 3 boasts a new and improved upper while keeping its infamous outsole with all terrain traction. The Suptertrac is grippy enough to handle all kinds of mud and rocks while having thecushioning to go as far as you want in plus comfort.

Scotts says “Our most popular mountain performance shoe with ALL TERRAIN TRACTION to handle everything from the muddiest valley floor to rocky mountain ridges. Featuring a nylon ripstop upper to add higher levels of durability to our best-selling model in the collection.”

• Trail running
• 8mm drop 29mm/21mm
• 320g for men’s size 8UK
• 290g for women’s size 6UK

Road Shoes

Scott Carbon RC

A long anticipated shoe from Scott is the release of their carbon racing shoe. well, the Speed Carbon has not disappointed. Scott has created a new superlight and responsive midsole, teamed up with Carbitex to make the plate and a new water-resistant mesh upper that stay light even in the wet. Made for road racing, fast!

 

Carbon shoes have taken the road racing world by storm. Scott have been later to the party here making sure they are as good as they can be. Firmer than most carbon shoes on the market they are spanning the gap between a more traditional feeling racing flat but with the technology found in the racing shoes of today.

• Road racing
• 5mm drop 30mm/25mm
• 240g in men’s size 8UK
• 220g in women’s size 6UK

Scott Pursuit

Any great superhero needs a sidekick, well, super-shoes are no different. The Pursuit from Scott does just this, a lightweight highly cushioned everyday road running shoe, a great counterpart to Scott’s carbon racing shoe the Speed Carbon RC. The Pursuit has been designed as an everyday road running shoe to clock up the training miles, ideal for using on easy days or when you want to pick up the pace.

Scott Says “The Pursuit is our latest performance road running shoe.  It’s dynamic, light and fast. Featuring our new ER2 rocker geometry and our lightest foam in range, the Kinetic Light foam, your foot is nicely wrapped into a breathable mesh meaning you get the perfect ally to run faster for longer.”

• Road running
• 8mm drop 30mm/22mm
• 250g in men’s size 8UK
• 230g in women’s size 6UK

Saucony Endorphin Pro

New and improved, the all-new Saucony Endorphin Pro 2 has all of the great assets of the 1 but with an updated upper to help improve fit, lockdown and give you that secure feel even when pushing it to the limit. The Endorphin Pro 2 firmly falls into the racing shoe category. In this new age of carbon plated racers, Saucony have stamped themselves firmly at the top with the Endorphin been able to tackle everything from 5k through to ultra distance road races and with a new PB in the process.

Saucony says “Born from speed, the Endorphin Pro 2 was designed to help you step up your race pace, one step at a time. A superior fit and more heel support mean you can keep your eye on the finish line. And with our ultralight PWRRUN PB and a carbon fibre plate, there’s no doubt you’ll get there faster than ever before.”

• Road racing shoe
• 8mm drop 35.5mm / 27.5mm
• 213g in men’s size 8UK
• 179g in women’s size 6UK

Saucony Endorphin Speed 2

A standout performer of 2020 was definitely the Saucony Endorphin Speed, an ideal training counterpart to the Saucony Endorphin Pro. The Endorphin Speed 2 looks to have upped the bar even further. Still using a full PWRRUN PB midsole and an S-Shaped nylon plate with SPEEDROLL technology to roll you forward with every stride. The biggest change is the upper, an improved fit to help with lockdown and keep you secure in the shoe.

The Endorphin Speed 2 is designed to be the training partner for the Endorphin Pro, Used for longer tempo’s or speed sessions, even to race in. The nylon plate is designed to propel you forward with been as aggressive on your lower legs as a carbon version, ideal for smashing sessions in.

• Road racing shoe
• 8mm Drop (35.5mm/27.5mm
• 224g in men’s size 8UK
• 198g in women’s size 6UK

All of these will be available to try over the course of the weekend, you can swap shoes between runs so you can see what each pair is like. If you havent  got a ticket to the Big Running Weekend yet, then click here

Meet Sarah and Simon.
They have been part of the Accelerate Community for many years now. Both started by attending Accelerate’s Woodrun group, which then developed into both of them completing the Leadership in Running Fitness Course (LiRF). This then lead them into leading their own group on a Friday morning. We’ve asked Sarah and Simon a few questions about their coaching Journey, so carry on reading to find out how they got involved.

How did you get involved with the Accelerate community?

Sarah – About 10 years ago I used to go to Accelerate’ s breakfast run which used to be held on Thursday mornings from the shop. It was fab- a run followed by croissants and coffee and a chinwag after!! That sort of came to a natural end when wood run began on Thursday mornings in Ecclesall woods. I went to the first wood run probably around 2014/15 and religiously went every week ever since (until Covid struck!!). Everything really progressed from those mornings in the woods!!

Simon – I was looking for something different to do after I’d been running for a few years and came across a group on Facebook organising a run up a hill in The Park District. I went along, enjoyed myself and they were very friendly so when they mentioned a running group that had just started on a Thursday morning in Ecclesall Woods, I thought I’d go along. That was the start of WoodRun and I’ve been with the Accelerate community ever since.

How did you start with RP50?

Sarah – RP 50 was Stu’s idea, I think. I was sat in the shop one Friday morning after S&C and he said he wanted to start a group for more mature people(!) who were new to running or were getting back in to running or have always run but wanted a group of similarly aged people who weren’t going to leave them for dust. The OLP had just been developed with the 100m track there and it seemed like the perfect spot. So it was born in June 2018.

Simon – During lockdown, whilst WoodRun was shut down, I moved house from west Sheffield across to north Rotherham. Once things began to open up again, the trek across to WoodRun wasn’t really going to be practical but I wanted to commit to running regularly again. I knew Sarah was doing RP50 this side of Sheffield and as we’d ‘grown up’ together at WoodRun, it seemed like a good fit for me to join the coaching team with her. Thankfully Sarah felt the same way!

How did you get into coaching?

Sarah – As for coaching…there was a handful of us that always went to woodrun and a few years into it, Stu asked us regulars if we wanted to do the Lirf run leader course so off we all went and completed that.

Simon – There were a core group of about half a dozen of us at WoodRun who’d been going along for a few years. Stu wanted to try and make WoodRun a bit more self-sustaining, so he asked if we’d consider training up to lead/coach the bigger group. We went off and did the LiRF and then Stu mentored us over the following months until we were able to manage on our own. It’s all Stu’s fault really… isn’t it always!!!

Why did you get into coaching?

Sarah – As for why I got into it, I just thought it would be fun and would be another string to my bow. I loved running and was excited to learn more about it and if I could pass what I learnt on to other people then that’s a bonus.

Simon – As I said above, I got into it because I wanted to make sure WoodRun continued… selfish really! Why do I keep coaching… well that’s the next answer!

 

What’s your favourite aspect of coaching?

Sarah – The best thing about coaching RP50 is seeing the progress that they all make. It really is remarkable how far a lot of them have come. If we can encourage them to keep moving and ward off injuries and ailments for as long as possible then I hope they will all still be coming when they are 100!!! Not only do we see their physical fitness improve but their confidence does too! They really are a lovely bunch who are game for anything myself and Simon throw at them.

Simon – I just get a kick out of helping people achieve something. There are plenty of voices in this world telling us what we can’t do, what we aren’t good enough at, what we shouldn’t even attempt… and sometimes, sadly, that voice is in our own head. To be a different voice, one which says, it isn’t silly to take a chance or to have a go at something new, and that offers help and support and encouragement… that is a real privilege.

What’s your favourite drill to coach and why?

Sarah – We tend to concentrate on different aspects of the running cycle each week with a focus on the drills that tie in with that specific part. I quite like reminding them of cadence and the different fast feet drills that help with that. They can move their feet rather fast when they are reminded!!!

Simon – My favourite drill?? The one we’ve just done and the one we are about to do next. I just love helping people, get a bit better so I don’t really care which drill, I love them all (except C skips). Given that’s a bit of a cop out answer, if you really forced me to give a favourite drill it would be hopping up the short, steep slope at the WoodRun triangle, with the original group, on a blustery March morning whilst Stu tries to keep us under control and fails. We had such fun, and my calves became enormous!!

 

If you want to find out more about Running Past 50, click here or give us a call on 0114 242 2569.

Also, Running Past 50 will be at the Big Running Weekend!! This is a great opportunity to try the session to get a feel of what its like. Click here to find the timetable for the weekend and click here to purchase a Big Running Weekend ticket.

See you there!