Copyright 1982-2013 Serpentine Running Club http://www.serpentine.org.uk/news/ News, results and page updates from Serpentine Running Club. en-gb http://www.serpentine.org.uk/news/rss.php http://www.serpentine.org.uk/news/index.php?id=1750 Wed, 24 Apr 2013 12:53:46 BST <p>This year's annual relay race organised by Thames Hare and Hounds will be held on Wed 22nd May from 7pm onwards.</p> http://www.serpentine.org.uk/news/index.php?id=1750 http://www.serpentine.org.uk/news/index.php?id=1755 Wed, 01 May 2013 21:43:17 BST <p>A few of the things to keep an eye out for in May</p> http://www.serpentine.org.uk/news/index.php?id=1755 http://www.serpentine.org.uk/news/index.php?id=1704 Tue, 14 May 2013 16:52:00 BST <p>The 31 May B race has sold out. 40 place remain in the A Race, which is for runners who expect to finish in less than 22 minutes.</p> http://www.serpentine.org.uk/news/index.php?id=1704 http://www.serpentine.org.uk/news/index.php?id=1756 Thu, 16 May 2013 20:07:32 BST <p>Serpentine finished 3rd in the men's competition and 2nd in the women's at last night's opening meeting of the Rosenheim League.</p> http://www.serpentine.org.uk/news/index.php?id=1756 http://www.serpentine.org.uk/news/index.php?id=1760 Sun, 19 May 2013 23:50:35 BST <p>At Ironman Lanzarote Eddie became the first British woman in the 70-74 age group to complete the Ironman distance</p> http://www.serpentine.org.uk/news/index.php?id=1760 http://www.serpentine.org.uk/news/index.php?id=1758 Sun, 19 May 2013 16:11:44 BST <p>The largest request for new product we received in the recent club survey was for men's running shorts</p> http://www.serpentine.org.uk/news/index.php?id=1758 http://www.serpentine.org.uk/news/index.php?id=1735 Sat, 20 Apr 2013 16:46:24 BST <p>We have had three teams accepted in this year's Welsh Castles Relay: men, women and vets (mixed). If you'd like to take part please contact <a href="mailto:welshcastles@serpentine.org.uk">welshcastles@serpentine.org.uk</a>.</p> http://www.serpentine.org.uk/news/index.php?id=1735 http://www.serpentine.org.uk/news/index.php?id=1759 Mon, 20 May 2013 10:52:30 BST <p>Congratulations to the Serpentine F35 team who won gold at the British Masters Road Relays in Sutton Park. Our F45 team came 7th in their race.</p> http://www.serpentine.org.uk/news/index.php?id=1759 http://www.serpentine.org.uk/news/index.php?id=1761 Mon, 20 May 2013 09:47:48 BST <p>Amy Fletcher and Andrew Greenwood were the first Serpies over the line at the Crystal Palace Triathlon and are the 2013 sprint triathlon champions.</p> http://www.serpentine.org.uk/news/index.php?id=1761 http://www.serpentine.org.uk/news/index.php?id=1757 Fri, 17 May 2013 08:02:07 BST <p>From 25 May until December, Edgware Road (Bakerloo Line) station will be closed. TFL suggest that passengers should use nearby Edgware Road (Circle/ Hammersmith & City line) station which is a short walk away.</p> http://www.serpentine.org.uk/news/index.php?id=1757 http://www.serpentine.org.uk/rdb/showrace.php?race=8758 Sun, 19 May 2013 00:00:00 BST David Staton 05:19:32 http://www.serpentine.org.uk/rdb/showrace.php?race=8758 http://www.serpentine.org.uk/rdb/showrace.php?race=8756 Sun, 19 May 2013 00:00:00 BST Harry McDermott 01:14:19, James Streetley 01:27:34 http://www.serpentine.org.uk/rdb/showrace.php?race=8756 http://www.serpentine.org.uk/rdb/showrace.php?race=8753 Sun, 19 May 2013 00:00:00 BST Andrew Greenwood 01:12:01, Luke Johnson 01:14:54, William McAvock 01:16:37, Neil Taylor 01:17:49, Dave Morgan 01:17:56, Pedro Reis E Sa 01:18:09, Christophe Des Vallieres 01:18:20, Jeremy Milne 01:19:56, Michele Tiozzo 01:20:14, Mark Kell 01:21:22, Amy Fletcher 01:23:24, Debbie Clarke 01:23:54, Jeremy Burke 01:24:08, Caroline Ringrow 01:28:10, Rebecca Green 01:28:42, Tom Suddaby 01:29:43, Charlotte Frith 01:31:52, Nicola Ward 01:33:34, Manuela Rath 01:34:05, Maria Jover 01:36:28, ... http://www.serpentine.org.uk/rdb/showrace.php?race=8753 http://www.serpentine.org.uk/rdb/showrace.php?race=8752 Sun, 19 May 2013 00:00:00 BST Joanne Marshall 51:48 http://www.serpentine.org.uk/rdb/showrace.php?race=8752 http://www.serpentine.org.uk/rdb/showrace.php?race=8751 Sun, 19 May 2013 00:00:00 BST Ruth Chalmers 03:38:02, Jeff Prestridge 04:13:35, Angela Gribbins 04:47:51, Louise Smart 04:54:22 http://www.serpentine.org.uk/rdb/showrace.php?race=8751 http://www.serpentine.org.uk/rdb/showrace.php?race=8749 Sun, 19 May 2013 00:00:00 BST Tim Williams 48:54 http://www.serpentine.org.uk/rdb/showrace.php?race=8749 http://www.serpentine.org.uk/rdb/showrace.php?race=8748 Sun, 19 May 2013 00:00:00 BST David Matthew 38:46, Robert Crangle 40:16, Anthony Martin 43:09, Martin Key 46:56 http://www.serpentine.org.uk/rdb/showrace.php?race=8748 http://www.serpentine.org.uk/rdb/showrace.php?race=8750 Sat, 18 May 2013 00:00:00 BST Ian Cook 38:57 http://www.serpentine.org.uk/rdb/showrace.php?race=8750 http://www.serpentine.org.uk/rdb/showrace.php?race=8747 Sat, 18 May 2013 00:00:00 BST Barbie Bressolles 13:44:35, Eddie Brocklesby 16:43:39 http://www.serpentine.org.uk/rdb/showrace.php?race=8747 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3777 Sat, 18 May 2013 00:00:00 BST Deanna Laforet 100H 22.50, Andrew Reeves 110H 22.10, Will Sharp 110H 22.40, Richard Taylor 400H 1:12.90, Deanna Laforet 400H 1:23.10, Nicola Barberis Negra 400H 1:24.20, Stephanie Vaatz 400H 1:59.60, Sarah Pemberton 2000S 8:11.60, Ellen Oconnor 2000S 8:49.80, Andrew Reeves 3000S 10:25.30, Nicola Barberis Negra 3000S 10:47.00, Jun Wong 100T 12.30, Richard Taylor 100T 13.70, Anna Diamantopoulos 100T 15.10, Natasha Sheel 100T 16.70, Jun Wong 200T 26.20, Richard Taylor 200T 28.70, Anna Diamantopoulos 200T 32.00, Natasha Sheel 200T 35.90, Pau Herrero 400T 54.70, ... http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3777 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3774 Wed, 15 May 2013 00:00:00 BST David Robinson 400H 1:06.45, David Robinson 100T 13.57, Calvin Mullings 200T 27.17, Ilona Bagi 200T 33.20, Richard Taylor 400T 1:02.36, Calvin Mullings 800T 2:07.88, Grace Kimble 800T 2:38.45, Victoria Basquill 800T 2:45.53, Rick Weston 1500T 4:10.32, Richard Taylor 1500T 5:17.21, Darren Over 1500T 5:17.89, Sophia Holder 1500T 6:14.58, Rick Weston 3000T 9:13.32, Jamie Hogg 3000T 9:37.47, James Quinn 3000T 10:12.40, Andrew Taylor 3000T 10:23.77, Tony McGahan J800 23.52m, Tony McGahan D2000 18.85m, Alex Malzer D2000 18.57m, Jennifer Bradley D1000 12.93m, ... http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3774 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3776 Mon, 13 May 2013 00:00:00 BST Graeme Harrison 100T 12.20, Tony Silverman 100T 13.40, Roger Coyle 100T 13.40, Anna Diamantopoulos 100T 15.30, Richard Long 100T 15.60, Catherine Coley 100T 15.70, Alison Nolan 100T 15.70, Hel James 100T 16.90, Heidi Rasmussen 100T 17.90, Margaret Lang 100T 19.00, Tricia Edwards 100T 19.70, Graeme Harrison 400T 53.10, Roger Coyle 400T 59.50, Robert Crangle 400T 1:08.70, Catherine Coley 400T 1:11.40, Catkin Shelley 400T 1:11.80, John Howard 400T 1:15.60, Heidi Rasmussen 400T 1:16.40, Jane Nodder 400T 1:27.90, Margaret Lang 400T 1:35.80, ... http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3776 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3773 Wed, 01 May 2013 00:00:00 BST Graeme Harrison 400T 53.51 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3773 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3772 Sat, 27 Apr 2013 00:00:00 BST Andrew Reeves 110H 23.00, Will Sharp 110H 25.80, Richard Taylor 400H 1:14.00, Nicola Barberis Negra 400H 1:17.60, Tolli Hickes 400H 1:26.30, Stephanie Vaatz 400H 1:56.80, Victoria Carter 1500S 5:47.30, Sarah Pemberton 1500S 6:03.20, Andrew Reeves 2000S 6:56.00, Nicola Barberis Negra 2000S 7:08.60, Roberto Filannino 100T 12.60, Richard Taylor 100T 13.80, Maureen Seguin 100T 17.00, Natasha Sheel 100T 17.10, Roberto Filannino 200T 26.40, Richard Taylor 200T 28.30, Mary Egundebi 200T 31.70, Natasha Sheel 200T 35.60, Pau Herrero 400T 54.90, Roberto Filannino 400T 58.80, ... http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3772 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3771 Wed, 24 Apr 2013 00:00:00 BST Graeme Harrison 400T 53.65 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3771 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3770 Wed, 10 Apr 2013 00:00:00 BST Graeme Harrison 400T 53.80, Jamie Hogg 3000T 9:43.90, Carlos Vazquez Garcia 3000T 10:03.20, Raoul Mansukhani 3000T 10:49.70 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3770 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3775 Sat, 16 Mar 2013 00:00:00 BST Richard Taylor 60I 8.47, Richard Taylor 1500I 4:58.99 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3775 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3769 Sat, 15 Sep 2012 00:00:00 BST Adrian Lloyd 3000T 13:10.30 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3769 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3768 Thu, 13 Sep 2012 00:00:00 BST Jaran Finn 5000T 17:30.40 http://www.serpentine.org.uk/rdb/showmeeting.php?meet=3768 http://www.serpentine.org.uk/pages/training_track_tues.html Mon, 20 May 2013 18:19:58 BST <h1>Tuesday Track Sessions at Paddington<strong><br /></strong></h1> <p><a href="http://www.serpentine.org.uk/pages/training_run_coaches.html" title="Run coaches">Track coaches</a> Malcolm, Andy and Andy organise Serpentine track sessions on Tuesday evenings at Paddington Track.</p> <p><img class="imageright" src="http://www.serpentine.org.uk/data/images/pages/photos/paddington_track.jpg" alt="Paddington Track" title="Paddington Track" width="200" height="150" /> The coached session starts at <strong>6.50pm</strong> with a 20 minute group warm-up consisting of useful dynamic exercises and drills designed to improve your running. Ideally, you will also have jogged 4 times round the track beforehand. The group is then divided by ability and experience with the more experienced runners tending to cover more distance or having shorter recoveries whilst those with not so much experience tending to do less. Current abilities range from 31 minute 10Ks through to around 50 minutes and there are always people there of the same ability to run with. <a href="http://www.serpentine.org.uk/pages/training_track_sessions.html" title="Track training sessions">Further information about what to expect and how to interpret the session descriptions</a>.</p> <p>The workouts usually finish by 8.00pm. Track use is currently free.</p> <p>Full details of the programme are below and are also sent to the mailing list each week.</p> <h2>Sessions</h2> <p>These are currently aiming to provide useful workouts for those targetting shorter faster road races over the summer and the more endurance type events on the track.</p> <table style="width: 95%;"> <tbody> <tr> <td class="tableheading">Date</td> <td class="tableheading">Session</td> <td class="tableheading">Recoveries</td> <td class="tableheading">Pace/Notes</td> </tr> <tr> <td class="tablecell">23/04/13</td> <td class="tablecell"> <p>7-8 x 500 @ 3K, 1 lap jog, 4 x 200m @ 800</p> </td> <td class="tablecell"> <p>100m walk between the 500s & 200m jog between the 200s to regroup</p> </td> <td class="tablecell">Shorter length 3K based session</td> </tr> <tr> <td class="tablecell">30/04/13</td> <td class="tablecell"> <p>8-9 x 800m @ 5K</p> </td> <td class="tablecell">200m jog recoveries throughout to regroup</td> <td class="tablecell">Medium length 5K based session</td> </tr> <tr> <td class="tablecell">07/05/13</td> <td class="tablecell"> <p>2 x (5 x 300m @ 1500m)</p> </td> <td class="tablecell">100m walk between the 300s & 1-2 laps jog between sets to regroup</td> <td class="tablecell">Shorter faster 1500m based session</td> </tr> <tr> <td class="tablecell">14/05/13</td> <td class="tablecell"> <p>2 x 1K + 3-4 x 600m @ 3K, 1 lap jog, 4 x 200m @ 800</p> </td> <td class="tablecell">200m jog recoveries throughout to regroup</td> <td class="tablecell">Mixed distance 3K session</td> </tr> <tr> <td class="tablecell">21/05/13</td> <td class="tablecell"> <p>6-8 x 1000 @ 5K, 1 lap jog, 4 x 75m light strides</p> </td> <td class="tablecell">200m jog recoveries throughout to regroup</td> <td class="tablecell">Longer length with high volume 5K based session</td> </tr> <tr> <td class="tablecell">28/05/13</td> <td class="tablecell"> <p>2 x (4 x 400 @ 1500m)</p> </td> <td class="tablecell">200m jog recoveries the 400s to regroup & 1-2 laps jog between sets</td> <td class="tablecell">Shorter faster 1500m based session</td> </tr> <tr> <td class="tablecell">04/06/13</td> <td class="tablecell"> <p>7-8 x 500 @ 3K, 1 lap jog, 4 x 200m @ 800</p> </td> <td class="tablecell">100m walk between the 500s and 200m jog between the 200s to regroup</td> <td class="tablecell">Shorter length 3K based session - an opportunity to compare times to those from 23rd April to see if the training is working!</td> </tr> <tr> <td class="tablecell">11/06/13</td> <td class="tablecell"> <p>5 x 1K @ 5K with a 'quick' 200m jog recovery</p> </td> <td class="tablecell">200m 'quick' jog recovery between reps</td> <td class="tablecell">Medium length 5K based session - can be used as a predictor to 5K performance prior to the 5K club champs</td> </tr> <tr> <td class="tablecell">18/05/13</td> <td class="tablecell"> <p>3 x 400 @ 3K, 3 x 300 @ 1500m, 2 x 200 @ 800m</p> </td> <td class="tablecell">200/300m jog recoveries between reps to regroup</td> <td class="tablecell">Lighter / faster mixed pace session pre club 5K championships (20/06). Take as much recovery as is needed!</td> </tr> </tbody> </table> http://www.serpentine.org.uk/pages/training_track_tues.html http://www.serpentine.org.uk/pages/club_kit_catalogue.html Sun, 19 May 2013 15:24:41 BST <h1>Club Kit Catalogue</h1> <h2>Running Kit</h2> <table> <tbody> <tr> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Vest.jpg" alt="Serpentine Club Running Vest" title="Serpentine-Running-Vest" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-T-Shirt.jpg" alt="Serpentine Club Running T-Shirt" title="Short Sleeve T-Shirt" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Crop-Top.jpg" alt="Serpentine Club Running and Triathlon Crop Top" title="Ladies Crop Top" width="190" height="190" /></td> </tr> <tr> <td> <h3>Running Vest <strong>£20</strong></h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L, XL</p> <p>Men's: XS, S, M, L, XL, XXL</p> </td> <td> <h3>Running T-Shirt <strong>£20</strong></h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L, XL</p> <p>Men's: XS, S, M, L, XL, XXL</p> </td> <td> <h3><strong>Ladies Crop Top <strong>£25</strong></strong></h3> <p>In Stock:</p> <p>Ladies: XS, S, M</p> <p> </p> </td> </tr> <tr> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Long-Sleeve-Running-Top.jpg" alt="Serpentine Club Kit Long Sleeve Running Top" title="Long Sleeve Running Top" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Fluo-Long-Sleeve-Top.jpg" alt="Serpentine Fluorescent Winter Running Top" title="Fluorescent Long Sleeve Top" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Mens-Running-Short.jpg" alt="Men's Running Shorts" title="Serpentine Running Shorts" width="190" height="190" /></td> </tr> <tr> <td> <h3><strong>Long Sleeve Top <strong>£23</strong></strong></h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L, XL</p> <p>Men's: S, M, L, XL</p> </td> <td> <h3><strong>Long Sleeve Fluo <strong>£23</strong></strong></h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L</p> <p>Men's: XS, M, L, XL</p> </td> <td> <h3>Men's Running Shorts £16</h3> <p>In Stock:</p> <p>Men's: XS, S, M, L</p> <p> </p> </td> </tr> </tbody> </table> <h2>Cycling Kit</h2> <table> <tbody> <tr> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Cycling-Jersey.jpg" alt="Serpentine Club Kit Cycling Jersey" title="Short Sleeve Cyling Jersey" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Cycling-Jacket.jpg" alt="Serpentine Club Kit Winter Cycling Jacket" title="Cycling Jacket" width="190" height="190" /></td> </tr> <tr> <td> <h3>Cycling Jersey £45</h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L</p> <p>Men's: XS, S, M, L, XL</p> </td> <td> <h3>Cycling Jacket £60</h3> <p>In Stock:</p> <p>Unisex: XXS, XS, S, M, L</p> <p> </p> </td> </tr> </tbody> </table> <h2>Triathlon Kit</h2> <table> <tbody> <tr> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Tri-Suit.jpg" alt="Serpentine Club Triathlon Suit" title="Serpentine Tri Suit" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Tri-Top.jpg" alt="Serpentine Club Kit Triathlon Top" title="Serpentine Tri Top" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Tri-Shorts.jpg" alt="Serpentine Club Kit Triathlon Shorts" title="Serpentine Tri Shorts" width="190" height="190" /></td> </tr> <tr> <td> <h3>Triathlon Suit £90</h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L</p> <p>Men's: M, L, XL</p> </td> <td> <h3>Triathlon Top £30</h3> <p>In Stock:</p> <p>Ladies: XS, S, M, L</p> <p>Men's: S, M, L, XL</p> </td> <td> <h3>Triathlon Shorts £30</h3> <p>In Stock:</p> <p>Ladies: XS, S</p> <p>Men's: S, L</p> </td> </tr> </tbody> </table> <p> </p> <h2>Casual Wear and Accessories</h2> <table> <tbody> <tr> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Hoodie.jpg" alt="Serpentine Club Hoodie" title="Club Hoodie" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Water-Bottle.jpg" alt="Serpentine Club Water Bottle" title="Water Bottle" width="190" height="190" /></td> <td><img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Swim-Cap.jpg" alt="Serpentine Club Swim Cap" title="Swim Cap" width="190" height="190" /></td> </tr> <tr> <td> <h3>Hoodie £20</h3> <p>In Stock:</p> <p>Unisex: XS, S, M, L, XL</p> </td> <td> <h3>Water Bottle £3</h3> <p>In Stock</p> <p> </p> </td> <td> <h3>Swim Caps £4</h3> <p>In Stock</p> <p> </p> </td> </tr> </tbody> </table> <table border="0" cellspacing="0" cellpadding="0"> <tbody> <tr> <td>  <img src="http://www.serpentine.org.uk/data/images/pages/kit/Club-Kit-Socks.jpg" alt="Running Socks" title="Serpentine Running Socks" width="190" height="190" /> </td> </tr> <tr> <td> <h3>Running Socks £4</h3> <p>In Stock</p> </td> </tr> </tbody> </table> http://www.serpentine.org.uk/pages/club_kit_catalogue.html http://www.serpentine.org.uk/pages/juniors_training.html Fri, 17 May 2013 07:49:40 BST <h1>Training Sessions for Juniors</h1> <p>We currently offer two sessions per week in partnership with Westminster Sports Unit and Met-Track.</p> <p class="note">We ask our junior club members to attend only the sessions listed here, which are designed specifically for their age group and not any of the Serpentine senior training sessions.</p> <h2>Sprints, Long Jump & High Jump</h2> <p><strong><a href="http://www.serpentine.org.uk/pages/location_paddington.html" title="Paddington track">Paddington Recreation Ground</a></strong><br />Tuesdays, 5.00pm-6.30pm</p> <p><strong>Age 11-19</strong></p> <p>Contact: Ellie Wood (Run! Project Activator)<br />e: <a href="mailto:ewood@englandathletics.org" title="Email Ellie Wood">ewood@englandathletics.org</a> m: 077 1839 4761</p> <h2>Cross Country & Middle Distance</h2> <p><strong><a href="http://www.serpentine.org.uk/pages/location_paddington.html" title="Paddington track">Paddington Recreation Ground</a></strong><br />Tuesdays, 5.00pm-6.30pm</p> <p><strong>Age 11-19</strong></p> <p>Contact: Juniors Co-ordinator<br />e: <a href="mailto:juniors@serpentine.org.uk">juniors@serpentine.org.uk</a> m: 077 8615 9287</p> <h2>How sessions are organised</h2> <!--<p>All juniors must sign in at Paddington Track reception with their membership cards and pay £2.50. They will then be given a token as proof of payments. Before the warm-up session, one of the coaching assistants will collect the token.</p>--> <p>After a general warm-up, the group will split into sprints, and middle distance training groups. Each training session typically lasts 1.5 hours. One of the coaching assistants will lead the cool down sessions at the end of the session.</p> <h3>What do I need to wear?</h3> <p>A pair of comfortable training shoes (there is no need for spikes) and clothes that are comfortable to run in.</p> <h3>Does an adult need to stay during the training session?</h3> <p>Once you have joined Serpentine then there’s no need for an adult to stay during the training session, although we must have a contact number that can be used in case of an emergency.</p> http://www.serpentine.org.uk/pages/juniors_training.html http://www.serpentine.org.uk/pages/juniors_coaches.html Thu, 16 May 2013 20:28:48 BST <h1>Our<strong> Coaches</strong></h1> <p>All of our coaches are fully qualified and DBS Checked. Our coaches understand and abide by the <a href="http://www.serpentine.org.uk/pages/training_coaching_code.html" title="Code of Conduct">Club’s Code of Conduct</a>, and adhere to the UK Athletics Child Protection and Welfare Policies.</p> <table style="width: 95%;"> <tbody> <tr> <td class="tableheading" style="width: 50%;">Matthew Thomas</td> <td class="tableheading" style="width: 50%;">Leonard Lionel</td> </tr> <tr> <td style="width: 50%;"> <p><span class="centre">photo coming soon</span></p> </td> <td style="width: 50%;"><img class="centre" src="http://www.serpentine.org.uk/data/images/pages/photos/coach_leonard.jpg" alt="Leonard Lionel" title="Leonard Lionel" width="175" height="190" /></td> </tr> <tr> <td style="width: 50%;"> <p><span class="centre">UK Athletics Level 2<br /></span></p> </td> <td style="width: 50%;"> <p><span class="centre">Athletics 365<br />Indoor athletics Run, Jump, Throw</span></p> </td> </tr> </tbody> </table> <p>We have a clearly defined coaching structure based on UK Athletics guidelines. The coaches ensure that the training suits the runner's ability and they will help you improve and achieve your goals. All our junior members are introduced to the fundamental skills of athletics which are vital to every sport. Training sessions are designed based upon the Athletics 365 structure which has been introduced across the country by England Athletics.</p> <p>All our junior members are introduced to the fundamental skills of athletics which are vital to every sport.</p> <p>To help develop our junior section, we would be delighted to hear from any parents, relatives or family friends who are keen to be involved with coaching. Please contact our <a href="mailto:juniors@serpentine.org.uk" title="Email Juniors Co-ordinator">juniors co-ordinator</a> if you would like to help.</p> http://www.serpentine.org.uk/pages/juniors_coaches.html http://www.serpentine.org.uk/pages/social_motm.html Wed, 15 May 2013 15:37:20 BST <h1>Meal Of The Month</h1> <p>It has become a tradition that on the last Friday of the month a meal out is organised somewhere in London. Previously we have been to a variety of places from Tapas to Traditional, Turkish to Thai. Meal of the month is a great way to meet a diverse mix of people you would never normally talk to, whether you are new to the club or have been in the club for years. The chat is always great.</p> <h2>May Meal of the Month details:</h2> <h3>Date: Friday 31st May, 2013</h3> <p><strong>Pub:</strong> From 6pm - Fitzroy Tavern, 16 Charlotte Street, W1T 2LY</p> <p><strong>Restaurant:</strong> Booking at 7.30pm at Navarros Tapas (Spanish), 67 Charlotte Street, W1T 4PH</p> <p><strong>Nearest tube station:</strong> Oxford Circus (Bakerloo, Central and Victoria lines); or Tottenham Court Road (Central and Northern lines)</p> <p><strong>RSVP: </strong>Please email me to rsvp: <a href="mailto:social@serpentine.org.uk" title="RSVP to Josie">social@serpentine.org.uk</a></p> <p><strong>Queries: </strong>For any queries please email <a href="mailto:social@serpentine.org.uk" title="Email the organiser">social@serpentine.org.uk</a></p> http://www.serpentine.org.uk/pages/social_motm.html http://www.serpentine.org.uk/pages/training_swim_technique2.html Mon, 13 May 2013 19:53:26 BST <h1>Technique Sessions at Orchard Lisle</h1> <h2>Thursday 8.00pm to 9.30pm</h2> <p><strong>Location:</strong> <a href="http://www.serpentine.org.uk/pages/location_orchard_lisle.html">Orchard Lisle Pool</a>, Guys Hospital, London Bridge.</p> <p>This is freestyle (crawl) training led by a coach overseeing two lanes. It is a technique teaching session with a maximum of 12 people per 8 week block. Cost is presently £80 for the block of 8 sessions. The coach will take you through the basics of front crawl over the 8 weeks with the aim to improve your technique, efficency and ultimately speed through the water.</p> <p>You need to be a current member of Serpentine Running Club to sign up for this session.</p> <h3>Please note:</h3> <ul> <li>The sessions at Orchard Lisle Pool are organised by Serpentine, and we pay for coaches from <a href="http://www.serpentine.org.uk/pages/training_love_swimming.html" title="About Love Swimming">Love Swimming</a>, so all payment and enquiries should be directed to the <a href="mailto:tri-coach-liaison@serpentine.org.uk" title="Email Tri Coach Liaison">Serpentine swimming co-ordinator </a>and <strong>not</strong> to the coaches.</li> <li>Payment must be made online in advance.</li> <li>The cost covers pool hire and coaching fees.</li> <li>We only charge to cover costs, so when pool hire fees are occasionally revised we have to increase the cost to Serpies.</li> <li>The next sessions start Thursday 2nd May 2013 and runs every Thursday until 20th June 2013 and is <strong>aimed at intermediate swimmers</strong> who can swim at least 200m front crawl and are looking to improve their stroke.</li> <li>Please note this course is<strong> not for beginner swimmers</strong> (the next beginner course starts in late June 2013)</li> <li>Please think carefully before signing up as there is a policy of no refunds, transfers to another course or exchange of your place with another swimmer.</li> </ul> http://www.serpentine.org.uk/pages/training_swim_technique2.html http://www.serpentine.org.uk/pages/training_swim_distance4.html Mon, 13 May 2013 19:53:00 BST <h1>Distance Sessions at Orchard Lisle</h1> <h2>Thursday 8.00pm to 9.30pm</h2> <p><strong>Location:</strong> <a href="http://www.serpentine.org.uk/pages/location_orchard_lisle.html">Orchard Lisle Pool</a>, Guys Hospital, London Bridge.</p> <p>This is freestyle (crawl) training led by coaches overseeing four lanes. It is a 'yardage' rather than a teaching session but is suitable for all levels of swimmer if you can swim freestyle.</p> <h2>Cost</h2> <p>Paying week-by-week costs £7 for a session (to be paid in advance during the six days preceding a session).</p> <p>Alternatively, paying for a ten week block (ten sessions in contiguous weeks) in advance costs £60. The block starts on the first Thursday after payment.</p> <p>Sign up and pay using the links on the right.</p> <h3>Please note:</h3> <ul> <li>You need to be a current member of Serpentine Running Club to sign up for this session.</li> <li>The sessions at Orchard Lisle Pool are organised by Serpentine, and we pay for coaches from <a href="http://www.serpentine.org.uk/pages/training_love_swimming.html" title="About Love Swimming">Love Swimming</a>, so all payment and enquiries should be directed to the Serpentine <a href="mailto:tri-coach-liaison@serpentine.org.uk" title="Email swimming co-ordinator">swimming co-ordinator</a> and <strong>not</strong> to the coaches.</li> <li>Payment must be made online in advance.</li> <li>The cost covers pool hire and coaching fees.</li> <li>We only charge to cover costs, so when pool hire fees are occasionally revised we have to increase the cost to Serpies.</li> <li>Please think carefully before signing up as there is a policy of no refunds, transfers to another course or exchange of your place with another swimmer.</li> </ul> http://www.serpentine.org.uk/pages/training_swim_distance4.html http://www.serpentine.org.uk/pages/juniors.html Sat, 04 May 2013 10:24:47 BST <h1>Serpentine Juniors</h1> <p>Our junior section is open to all 11-19 year-olds with a keen interest in athletics. We provide training, coaching and competition in a variety of track & field and cross-country events. Regardless of abilities and experience, enthusiasm and a willingness to learn is key.</p> <p><a href="http://www.serpentine.org.uk/pages/juniors_training.html" title="Training sessions">Training sessions</a> are held on Tuesdays throughout the year at <a href="http://www.serpentine.org.uk/pages/location_paddington.html" title="Paddington Track">Paddington Recreation Ground</a>. All <a href="http://www.serpentine.org.uk/pages/juniors_coaches.html" title="Juniors' coaches">our coaches</a> have extensive experience coaching young athletes and are fully qualified and DBS checked.</p> <p class="note">We ask our junior club members to attend only the sessions listed here, which are designed specifically for their age group and not any of the Serpentine senior training sessions.</p> <p>We welcome new junior members throughout the year. Annual membership for Juniors is [[:membership_costs_junior]] which includes a <a href="http://www.serpentine.org.uk/pages/juniors_kit.html" title="Club Kit for Juniors">Serpentine running vest or t-shirt</a>. There is a track fee of £2.50 per session in addition to the annual membership fee.</p> <p>For those who would like to try out a session or two before deciding whether to become a club member, we offer two taster sessions after which you will be expected to become a full Serpentine member. If coming for the first time, please email <a href="mailto:juniors@serpentine.org.uk" title="Email Juniors Co-ordinator">juniors@serpentine.org.uk</a> so we know to expect your attendance. We ask an adult to come with you and stay for the taster session/s too.</p> <p>Find out more about <a href="http://www.serpentine.org.uk/pages/member_what.html" title="Benefits of Serpentine membership">the benefits of Serpentine membership</a> and <a href="http://www.serpentine.org.uk/pages/member_howjoin.html" title="How to join">how to join</a>. <a class="redbutton" href="http://www.serpentine.org.uk/join" title="Join Serpentine">Join Serpentine</a></p> <p>Our club <a href="mailto:juniors@serpentine.org.uk" title="Email Juniors Co-ordinator">Junior Co-ordinator</a> and the <a href="http://www.serpentine.org.uk/pages/welfare.html" title="Welfare">Welfare Officers</a> are responsible for ensuring that our child protection policy is implemented and can be contacted should you have any concerns.</p> <p>To help develop our junior section, we would be delighted to hear from any parents, relatives or family friends who are keen to get more involved. We particularly welcome any interests in coaching, officiating at matches, or simply lending a hand on training nights. Please contact our club <a href="mailto:juniors@serpentine.org.uk" title="Email Juniors Co-ordinator">Junior Co-ordinator</a> if you would like to help.</p> http://www.serpentine.org.uk/pages/juniors.html http://www.serpentine.org.uk/pages/from_the_ground_up.html Tue, 30 Apr 2013 20:35:33 BST <h1>Build from the ground up</h1> <p><strong> Poor biomechanics could be keeping you from training to your potential. But the solution can often lie with a bit of sole searching, explains Mark Saunders, Director at <a href="http://www.physio4life.co.uk/orthotics-running-analysis/orthotics/" target="_blank" title="Physio4Life orthotics">Physio4Life</a> in Putney<br /></strong></p> <p><strong>Biomechanics</strong> . . . The term sounds like the kind of technology you’d be likely to find in one of the Terminator films; but in actual fact this area of sports science deals with the structure and function of the human body during exercise. For professional sportsmen and women biomechanics has become an essential part of everyday life, in a line of work where every chink in an athlete’s armour could account for time lost on a mountain ascent during Le Tour, or even leave them susceptible to injury through repetitive strain.</p> <p>Athletes simply can’t afford to have their body letting them down when things get tough. But they aren’t the only ones who should be taking a closer look at their biomechanics: for even the most casual runner or cyclist, the enjoyment of sport comes as much from being able to get out there and put yourself through those paces; not sitting at home nursing a tight quad or fighting through the pain of a dodgy knee with every stride – it’s just not as fun.</p> <p>If you’re a keen sportsperson or like to keep fit, a huge portion of your medical history can be accounted for by the way pressure is exerted through your body during exercise – All those niggles and strains, tears, weak spots and twinges. And the more active you become, the more those imbalances or abnormalities can lead to injury. Think, for example, about the preparation that goes into a marathon distance: hundreds of thousands of paces in training and up to 40,000 steps during race day. Or if you’re a keen cyclist you only need to look more closely at your average cadence to see how you are placing strain on your body with every turn of the pedals.</p> <p>Here’s a list of the top injuries sustained by runners and cyclists every year:</p> <ul> <li>Plantar Fasciitis (inflammation of the tendons in the foot)</li> <li>Arch Pain</li> <li>Achilles Tendinitis</li> <li>Runner’s Knee (known as Patellofemoral Pain Syndrome, and just as common in cyclists)</li> <li>Iliotibial Band Syndrome (an irritation of the upper leg)</li> <li>Persistent Muscle Cramps</li> <li>Shin Splints</li> <li>Stress Fractures</li> </ul> <p>Look familiar?</p> <p>It should be no surprise to hear that every one of them can be brought on or worsened by exercising with poor form.</p> <h2>So how do you stop these injuries from occurring?</h2> <p>Biomechanics is a complex issue and can involve a number of different movements taking place up and down the body in relation to alignment and balance, but at <a href="http://www.physio4life.co.uk/orthotics-running-analysis/orthotics/" target="_blank" title="Physio4Life orthotics">Physio4Life</a> we work from the ground up – starting with your feet. Taking into account foot posture, arch height and particularly the pronation of the foot (the rotation that takes place from your outstep to your instep when pressure is exerted) can be key to solving any abnormalities in an athlete’s biomechanics. And the good news is that many of these problems can be rectified through the correct footwear.</p> <h2>Why does footwear matter?</h2> <p><img class="imageleft" src="http://www.serpentine.org.uk/data/images/pages/photos/biomechanics-foot-assessment.jpg" alt="Biomechanics foot assessment" title="Biomechanics foot assessment" width="250" height="167" />Because your feet act as the first point of contact with the ground or pedal, its role is that of a shock absorber, distributing energy throughout the rest of the body again and again. If the shock doesn’t dissipate in the right way, or causes the body to move in an abnormal direction, this can result in injuries as far up the body as the pelvis, back or even the neck. When we carry out biomechanical analysis on a client at Physio4Life, checking pronation is critical to a correct diagnosis. Some people tend to run on the outside of their feet (underpronator or supinator) placing too much stress on this section of the foot, while others who can be described as being flat-footed (overpronators) tend to spread too much of the weight onto the instep sending shockwaves up through the rest of the body in ways it shouldn’t.</p> <p>There are, of course, a number of other factors at play, which is why we carry out extensive assessments and gait analysis when clients come to us. But the key thing to remember is that every foot is different in shape – even the contours of your left and right feet won’t be mirror images of each other – and so care should be taken when choosing footwear.</p> <h2>What are the benefits of getting the right fit?</h2> <p>Achieving better alignment and a more forgiving distribution of energy through impact can lead to several benefits:</p> <ul> <li>Less susceptible to injury – Strain on joints, ligaments, bones and muscles is reduced</li> <li>Able to run pain-free – There’s no point taking part in sport if you don’t enjoy it, and carrying troubling injuries around is often a fast-track to giving up on a training programme</li> <li>Improved training capacity – Less pain and fewer injuries means you can avoid the niggles that bring about a dip in form. Being able to train hard and remain confident in your body’s ability to hold up can be crucial if you want to see results.Improved performance – There are clear benefits to being able to utilise your muscular weaponry in the way nature intended. Correcting alignment issues can reduce muscle fatigue, which means shorter rest periods between sessions and a greater efficiency of movement as you exercise. You never know, getting your biomechanics right could hold the key to having that extra 1% left in the tank when it really matters.</li> </ul> <p>At Physio4Life we use prescription orthotics – custom-made insoles – to give clients the perfect fit and absolute comfort when they exercise. If you’d like to find out more about biomechanical assessment and the benefits of orthotics, contact <a href="http://www.physio4life.co.uk/orthotics-running-analysis/orthotics/" target="_blank" title="Physio4Life orthotics">Physio4Life</a></p> http://www.serpentine.org.uk/pages/from_the_ground_up.html http://www.serpentine.org.uk/pages/advice_health.html Tue, 30 Apr 2013 20:34:48 BST <h1>Health & Fitness</h1> <p>In this section you can read about a wide range of health and fitness issues, including <a href="http://www.serpentine.org.uk/pages/advice_physiotherapists.html">physiotherapist,</a> <a href="http://www.serpentine.org.uk/pages/advice_osteopaths.html" title="Osteopaths">osteopath</a>, <a href="http://www.serpentine.org.uk/pages/advice_podiatrists.html" title="Podiatrists">podiatrist</a>, <a href="http://www.serpentine.org.uk/pages/advice_masseurs.html" title="Sports masseurs and other therapists">sports masseur and other therapist</a> recommendations from other club members.</p> <p>We encourage club members to browse through these resources before asking the egroup for advice, in particular when looking for physiotherapist recommendations. If you have had good treatment from a physio please let us know by emailing the Committee representative for <a href="mailto:fundraising@serpentine.org.uk">External Liaison</a> who will update the website.</p> <p>Please note that none of the information here has been independently verified, nor is it continuously updated. If you follow advice given in these pages you do so at your own risk. If you think you have a problem that needs medical attention you should consult a qualified doctor.</p> <h2>Other Resources</h2> <ul> <li><a href="http://www.tonedbody.co.uk" target="_blank" title="Toned Body">Toned Body</a> - a public interest website focused on getting fit and toned at home or in the gym</li> <li><a href="http://www.sportsinjuryclinic.net/" target="_blank" title="Virtual Sports Injury Clinic">Virtual Sports Injury Clinic</a> - information on over 100 sports injuries</li> <li><a href="http://www.therapyadvertising.com" target="_blank" title="Therapy Advertising">Therapy Advertising</a> - a directory listing of UK Physios</li> <li><a href="http://www.runninginjuryoracle.com/" target="_blank" title="Running Injury Oracle">Running Injury Oracle</a> - a website created by a local osteopath (Gavin Burt) dedicated to diagnosing running injuries, and giving full rehabilitation advice via streaming video clips</li> <li><a href="http://www.bupa.co.uk/running/injury-prevention-and-recovery/injuries/" target="_blank" title="Bupa Running’s running injury section">Bupa Running</a> - advice and information on injury prevention and recovery from professionals</li> </ul> http://www.serpentine.org.uk/pages/advice_health.html