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Coach Carol’s blog

I would like to post a blog to highlight athletes' achievements that may otherwise go unnoticed; either ones I am coaching or athletes I notice as a matter of course, no one will be written about who I don’t consult with first. I would also like to let you know about my training options, and finally give you a valuable tip of the month.

[-] August 2011 Update

COACH CAROL’S AUGUST BLOG

Hi,

It's been a funny month for me recovering from my injury and not being as active as I would like but nevertheless it's gone quick, I am finding lots to do in the garden and catching up with jobs that have been neglected of late.

We had a great holiday in Turkey and managed to do a little swimming with a special waterproof cover for my plaster so not all was lost.

It was when the plaster came off my hopes of a quick recovery were soon dashed so now have another 6 weeks of physio, which is going quite well now.

Running

Dan and Matt are still so impressive with their speed; Dan decided to do some weight training recently to build some bulk and now he can't stop showing his muscles to us!!

Corinna has had some sad family events in her life lately and this may affect her training for her Marathon but I know she is strong enough to see it through to the bitter end and achieve her goal.

Triathlon

The triathlon training is going well at a notoriously quiet time in August so I am optimistic for the future and a new Lady started with us last week and seems keen to stay.

It's a short blog this month as things go quiet in August so hopefully everyone will come alive in September.

Training is on Tuesday 7-8pm and consists of bike and run training, maintenance, puncture practice, brick sessions and transition practice so lots of fun to be had.

Tip of the month

Top 10 flat belly foods

1. Fat Free Yoghurt

2. Pineapple

3. Lean beef

4. Chilli

5. Banana

6. Cinnamon

7. Water

8. Quinoa

9. Celery

10. Jerusalem artichoke.

Go on give it a try!

Bye Coach Carol x

[+] July 2011 Update

Coach Carol's June Blog 2011 Hi all, You may have heard I broke my arm at the end of last month, so that has put paid to my fun and games for a while but on the bright side I am finding lots to do around the house and garden which may have been neglected in the past. I can't drive so I am being chauffeured around at the moment so feel a bit confined still it could have been worse. So needless to say my training is on hold for the moment but hope to have the plaster off on the 9th August and then having some physio on it and maybe back to some light training to get strong again. To the runners now, Corinna Hussey has started her Dublin Marathon training in earnest now and seems well fired up for the challenge ahead, I will help her in any way I can but she is an athlete who understands herself much more now and will trust herself to get there. Will keep you posted on her progress. Beck Smith took part in all the Friday 5's and posted some fast times 41.13 at Bury so well done to her, she is continuing to enter half marathons and other races so is a busy lady. My son Daniel and his running mates are still producing some incredible times in races they recently took part in a club 5k and times are as follows; Daniel Nokes – 18.52 knocked 59 seconds off his time!! Matt Hunter – 20.06 knocked 34 seconds off his time!! Julian Davis – 21.21 knocked 6 seconds off his time!! Sara -Taylor -Balls – 27.06 knocked 1 Min 22 seconds off her time!! Watch this space!!!! I will hopefully be helping them with some of their training as now we are nearing the end of the season it would be great to see them end on P. B’s then hopefully I will get them to do the scenic seven and the Hadleigh 10 to finish their season and then it's the x/c season upon us again!! Now to the Triathletes. I am pleased to say I have had some good numbers turn up for my sessions and hope it will continue into the autumn. Sara -Taylor- Balls is one of my duathletes that is doing really well she has entered many events and is really training hard so well done her. I hope to have some more juniors enter races next year and maybe enter some of them for a relay event or 2. We are hoping to get 2 more coaches trained up for the New Year too, Pam Bennett and Richard Hanley. So things look good for the year ahead. I have started a points system for the juniors and an award for achievement and attendance award for the adults, hopefully this will motivate some more interest and involvement. Training options. Each week I offer alternate run/bike training as running can get neglected, and we have time for questions and bike maintenance etc., hopefully I will also offer a video analysis for those who want it. Those athletes who want to run and train with me still can on my run weeks and I am still there for a chat on bike weeks if needed. Tip of the month. I have been injured many times and know the road to recovery can be daunting but I know I will come back and maybe this happened because I didn't listen to my body, If you get or are injured you feel the only one but you’re not so keep positive and there is light at the end of the tunnel and many more races!! Bye Coach Carol.

[+] June 2011 Update

Coach Carol's June Blog 2011

Hi All,

Hope you are all well, well so much for flaming June, more like April showers but hey! The wonders of living in Britain. Still though managed to find a few days dry enough to get out on the bike. Feel I am getting quicker and more confident but need to get a lot more distance in.

I am taking part in triathlons I entered last year to see if I can better my times, well so far 14min off Waveney and 7min off Harwich which given the weather conditions I am well pleased with that result. I now only have Culford to go! This year I hope to finish a Standard distance at Clacton, note I said finish!! Also I have entered a relay event at Gosfield Lake 750m swim 20k bike and 5k run wish me luck.

On the 7th June I started a triathlon coaching session at the High school suitable for all abilities and ages, I alternate bike and run training weeks and also allow time for questions and guidance into the wonderful world of triathlon!! I am pleased with the way it's taken off and the numbers are increasing. You need to be a Hadleigh Hare member to take advantage of the free sessions.

I also offer a session on Sunday's for more road based activities, both sessions offer brick and transition practice as well as speed, endurance and on our bike rides we stop for tea if time allows.

Times, distances and type of sessions available are on Doug's email which is sent out on Mondays or Tuesday's.

My sessions also allow for input from the athletes such as requests for taking a drink while cycling and working on technique and video analysis, so I will always try to incorporate these requests into the sessions.

I haven’t forgotten my elite Ladies that I have been coaching on a Tuesday they are still very important to me and welcome to join me on the run training weeks, I still want to help them achieve their aspirations and goals, even if you aren't a decathlete or a triathlete you are still welcome to join me and this way I can still keep in contact with you and check your progress etc.

Now to the Athletes.

Firstly I would like to mention some young men who I am so proud of not only for their running ability but the way they conduct themselves their great attitude and sensitivity around other athletes who they help and encourage, the way they have embraced the sport and listened and taken on board advice and become self-confident and responsible for their own training. They are Dan Nokes, Matt Hunter and Julian Davies.

Harwich 5k

Only 3 Hadleigh Hares were fortunate to get in this year as it was limited to 150 and filled up immediately.

Race 1 Dan Nokes 19.16

Race 2 Dan Nokes 19.27 his time reflects the weather conditions.

I did these with Dan and my time was hampered too, it goes to show that if all conditions are right on the day including training, diet and hydration things go a lot better for you.

Race 3 is on 29th July watch this space.....

Friday 5's

A season of 5 mile races over mixed terrain

20th May

Ipswich

Dan Nokes 34 58 109th

Matt Hunter 35.08 120th

Corinna Hussey 40.16 237th

Others from the Hares ran but I haven’t asked permission to use their names but all did very well.

407 runners.

3rd June

2nd Race Kirton

Dan Nokes 32.39 78th

Matt Hunter 34.20 129th

Brian Airley 35.05 159th

Julian Davies 35.35 168th

476 runners

10th June

3rd Race Stowmarket

Dan Nokes 34.34 76th

Matt Hunter 35.27 104th

Julian Davies 36 43 135th

Becky Smith 44.11 285th

Carol Nokes 44.26 290th

369 runners

Tip of the month.

Enjoy your holiday don't get too stressed about not training you will get stronger for the rest!

Bye talk soon.

Coach Carol.

[+] May 2011 Update

Blog for the month of May.

During the winter we head out with our torches round our heads and into the darkness we went but Hey! Spring is in the air and the clocks have gone forward, the daffs are up and into the light we run with the knowledge that it's all been worth it.

My training is still going well enough, life just gets very busy at times and it's hard to find the time for all the training that's needed but I hope it will be enough to get me through another year of triathlons.I have ordered my wet suit so there's no turning back now!

Anyway, a few words about Debbie Stewart who managed a P.B at the Norwich half marathon and a similar time at the Colchester half, well impressive!

Cori managed her 15ml ahead of schedule and is now having a well-deserved rest; she is on target now to achieve her goal the Dublin Marathon later this year. Well Done!

My son Daniel and his friend Matt raced on Sunday the 27th at the Braintree 5ml and out of 426 runners Dan came 67th in a time of 33.24! And Matt came 128th in a time of 38.21! There is no stopping them now, Dan said he felt really good and knows he could have gone faster so we will see. Well done to them both.

I went training this Monday as I couldn't fit any other days in this week and it's so well attended and so good to see so many people wanting to keep fit or improve their fitness and I did enjoy my run with them. Well done to all the coaches on Monday.

I am offering an alternative training option on Tuesday’s and we can work on different aspects of your running or specific training needs on more one to one bases. Join me 7-8pm Tuesdays.

Tip of the Month

From April to October try to expose your face and arms to the sun for just half an hour each day to get your store of vit D, there has been an increase in people suffering from deficiency of it lately, I don't think enough time is spend outside, when we are outside we put sun block on so we have to find a balance it seems. Our bodies only absorb a very small of vit-D from food; the body converts the suns energy far more readily. 2 weeks on the med is not enough so get your kit off and expose your skin for just half an hour a day and your stores will be replenished.

Happy running!

Coach Carol xx

[+] April 2011 Update

[+] March 2011 Update

Blog for the month of March.

Anyway, a few words about Debbie Stewart who managed a P.B at the Norwich half marathon and a similar time at the Colchester half, well impressive!

Cori managed her 15ml ahead of schedule and is now having a well-deserved rest; she is on target now to achieve her goal the Dublin Marathon later this year. Well Done!

I am offering an alternative training option on Tuesday’s and we can work on different aspects of your running or specific training needs on more one to one bases. Join me 7-8pm Tuesdays.

Tip of the Month

Happy running!

Coach Carol xx

[+] February 2011 Update

Hi, hope all are well.

Well the x/c season has grown to a close and I among many managed to do all 6 and have really enjoyed them, I use them as a part of my winter training for strength and conditioning for the coming season, I also finds it builds your confidence and self belief up.

I have entered a few triathlons and hope to improve on last years performances especially my swimming and that's not easy!

So if there are any budding triathletes out there I hope to get out on my bike soon maybe after swimming on Sunday’s if the weather behaves itself!

I also want to have a go at some open water swimming soon and have got to get myself a wet suit...

What have I let myself in for!

Anyway enough about me, I will be offering some performance training as the lighter nights draw out on Tuesdays 7-8 so if you have any particular part of your training you want to work on I can help.

I am very proud of Cori who is working on her distance at the moment as she has entered the Dublin Marathon! We are trying to get her above half marathon distance so that when she starts in earnest in the summer she will be ready for the training ahead. She is so enthusiastic and enjoying the challenge it's great to see.

Also we have a Mother and Daughter duo Debbie and Elizabeth Stewart who want to give their first triathlon a go this year, they are both really impressive in their training and should be proud of how they are coming on, I am going through the transitions on Sunday after swimming around 9.30 if other juniors and adults alike are interested please join us.

I am a great fan of the Harwich 5k's as any one who knows me will be aware, unfortunately they have changed the entry rules this year and all 5 have to be entered on line with no the night entries accepted, apparently just for this year only I hope! So it's unlikely I will be taking anyone this year apart from Daniel my son, so I will concentrate on the Friday 5's and introduce them as part of the race experience for those who want to join me.

Tip of the month

To develop your own self belief, if you think you can do it you will do it! Aim to overcome all negatives in your life and go for it and achieve your dreams.

Be in touch soon.

Coach Carol. xx

Hadleigh Hares Athletics Club Established 1984

Celebrating 26 years of road running - athletics - cycling - triathlon