Torchlit Tip 5K returns!

The Torchlit Tip 5k Winter Series makes its return by aparant popular demand on Wednesday 19^th November 2014.

With cancellation unlikely irrespective of weather, come down to the reclaimed land on Benthams Way by Dobbies to enjoy a different style of training run with a competative edge.

With a 7pm start this is a popular alternative to pounding the pavements on these cold, dark winter nights!

All abilities welcome with a limited number of head torches available to borrow on the night.

Any volunteers/marshalls are greatly appreciated and welcome.  Please contact Andrew Hudson on 07909980153 if you would like to come down and help out on the night.

Don’t forget that this event will be followed by our Christmas Special Torchlit Tip 5k in December!
 MAP 

Rubbish 5K - Southport - Final Event 10th Sep 7PM

The Final Event of the series will be taking part on the 10 th Sep at 7Pm'
This will be a hanicap event.
I have decided to stand down from organizing this event after 6 years!
Hopefully a new organizer will step forward for next year as it will be sad to lose the event for good!
So join the fun then meet at Witherspoons for a drink after.

Rubbish 5K Returns Wed 14th May 6.30pm

•  Click on link below for details;
• RUBBISH 5K, SOUTHPORT

Southport Torchlight 5K 22nd Jan 7PM

It's the last in the series, so don't miss out!
Over 60 runners turned out for the Dec event and had a great time!
For details contact Andy on 07909980153

Torchlight 5K Returns!

I've been given a new date for the Torchlight 5K Wed 13Th Nov at 7pm
More details from Andy Hudson soon!

Rubbish Handicap 11th Sept Start List

Rubbish 5 K Returns 7 pm 17 July 2013

 Southport's One And Only Fantastic Trail 5K
Completely FREE To Enter :0]
DETAILS

Rubbish 5K Returns 7.00PM 15th May 2013

The amazing super fast trail event return for a 5th year!
Same place same time But this time bring your own watch as this event will be self timed!

Torchlit Tip 5k Wednesday 16th January

Report by Nic

Wednesday 16th January sees the final Torchlit Tip 5k of what has been a very successful and enjoyable 2012/13 winter series. Open to runners of all ages and abilities, everyone is welcome along to this unique event. Held on the reclaimed land off Benthams Way by Dobbies, the 5k route is marked out with glow sticks and the sight of the participants hurtling around the course lighting their way with head-torches is quite one to behold! Usual 7pm start and array of spot prizes. Anyone wishing to help marshal the event is, as always, more than welcome.

Torchlit 5K returns!

Christmas comes just once a year but fortunately for those absent in November the Torchlit 5k returns on Wednesday December 19th. After a bumper turnout of 44 runners for the November event on a clear still evening, an impressive 50 turnout is the hope particularly if the “promised” elite members make the trip and put pressure on Ben Johnson’s night-time course record of 17.48. In the sad absence of the traditional Christmas handicap, this event sees a final chance for a festive get together for members with the usual array of prizes. Despite the odd faller and wrong turn here and there, the Torchlit 5k has proved a great fun detour from the normal tradition despite some harsh weather conditions. Anybody able to marshall would be greatly appreciated. So don’t miss it! 7pm Wednesday 19th December, usual location.

Rubbish 5K Report, look out giant slugs on the course!

Race 5
The weather during the day had been horrendous with torrential rain and gale force winds.
Thankfully by the evening the wind and rain had cleared and the sun threatened to break through the clouds.
Before the start of the event I gave the warning of slugs on the course!
Yes landing on one of these slimy creatures might result in a nasty slip!

The Start
From the off Rob set a hot pace with me, Harry and his friend Toby sitting on for the ride!
Harry and Toby spent the first lap chatting away like two school boys on the back seat of the school bus, it seems they were using the event for training with a plan to push the second lap.

Lap 2
Into the second lap and Toby made his move up a short steep climb with Harry in hot pursuit1
I followed Rob until about 600m to go where my legs started to blow!
I was hoping for a sub 18 min run on this trail course but sadly it was not to be.
Even so  I did achieve my 2nd fastest time on the course [my course best was set back in 2009, only 4 sec off!].
Harry won with 17.22, could he have broken Ben Johnson's record 16.45 if he'd gone all out from the start?
Well we have one event left to find out!
Vicky Harvey had a great run to finish first lady finishing with 22.35.
RESULTS
The last Rubbish 5K will be a handicap race on September 12th at 7pm.
Brian Grice has set the handicaps as follows;
P.s. A Big Thanks have to go out to Brian for timing and results this year, Cheers!
P.p.s.
A quick plug for the CROSBY 5 K RUN
Which will start at 7pm 29th Aug from the adventure centre at Crosby Marina
UKA licensed race, very fast course1
More details can be found on the Southport Waterloo A/C website.
P.p.p.s
This will also be Jon's birthday bash night out in Crosby.
If you are interested in going out for a meal after the race you can contact  me at ricksrunning61@gmail.com

HANDICAP	EXPECTED TIME	RUBBISH HANDICAP
SCRATCH	29 mins	Jon Singleton   Gill Gillison   Sheila Marshall   Sarah Reynolds   S Flannagan   Ginny Howell   Sarah Lunt
2 mins	27 mins	Donna Spencer   Jess Spencer   Mike Lavender   Lindsey Mutch
2.30	26.30	Sue Stewart   Jane Blacklin   Andy Gilford
3 mins	26 mins	Helen Rigg   Dave Aspinall   V Heredith
3.30	25.30	Elaine Sutton   Nick Meredith   T Bond   A Bradbury
4 mins	25 mins	Carol Wright
5 mins	24 mins	Rachel Thomas
5.30	23.30	David Marsh
6 mins	23 mins	Steve James   Carole James   Michelle Spencer
6.30	22.30	Vicky Harvey   Ed Sherstone   Paul Stennett  Jenny Caton   Geoff Caton   Don Wilkinson
7 mins	22 mins	Matthew Tobin   Rob Cosgrove   Sue Cooper Ian Kilshaw   Phil Baxendale   K Wresillo   P Todd
7.30	21.30	Marc Taylor
8 mins	21 mins	Terry Bolland   Gareth Williams   Clare Constable
8.30	20.30	Brian Davey   Neil Silcock   Trevor Williams P Warrington   M Sutton   Angela Delaney
9 mins	20 mins	Andy Hudson   Rob Johnson   Simon Tobin Matthew Nelson   Paul Talbot   Paul Ashby
9.30	19.30	S Bennett   Howard Nuttall   Tracey Peters Max Rothwell   Boyd Park   K Evans
10 mins	19 mins	Keith Lunt   Paul Cain
10.30	18.30	Rick Bowker   Steve Lewis   Steve McLean Greg Callaghan   Chis Dunn   Rob Berry
11 mins	18 mins	Steve Wilkinson   Rob McGrath
11.30	17.30	Ben Johnson   Harry Doran   David Hamilton Matthew Thompson   Rob Ashworth Toby Loveridge

Rubbish 5K Race Report And DAZED AND CONFUSED!

RUBBISH 5K RACE REPORT JUNE 2012
Apart from organizing the event I also ran in it and one of my jobs was to set the runners off!
So there I was on the start line counting down 3-2-1-GO!!!
You could say I had an advantage even Usain Bolts would relish!
I kicked from the GO and found myself leading the race!
After 200m I was surprised to be still leading until I glanced down at the Garmin to see 12.5 MPH registering on the display!
We turned left onto the gravel single track then attacked the first short sharp climb.
Rob and Stevie both cruised passed me and I had to work real hard to remake contact with them on the flat.
Over the bridge I sat on the express train that was Rob and Stevie { we had all run the half marathon on Sunday, finishing close together and it looked like another battle Royale was on the cards again!] after recovering in the shelter of the guys I decided the pace was dropping so pushed to the front and hammered hard!
Rob took over the lead as we approached the bridge, taking us on to the back straight.
As we hit the next hill just before completing the first lap I attacked full bore!
I opened up a slight gap but once over the top my legs started to buckle under my self induced pressure!
Rob came sailing past but Stevie had dropped back, from this point on I focused on a slowly disappearing Rob up ahead and trying to hold off Stevie.
Into the final turn before the uphill finish I looked back to see Stevie uncomfortably close!
Dam I would have to work very hard all the way to the line!
I kicked hard up to my max and tried  desperately to hang on.
With 100m to go Stevie was on my back so I kicked again, only problem there was no more speed to give!
Somehow I held onto 2nd place finishing just one second up on Stevie.
Rob won with a time only a few seconds off his best here, amazing taking into account his year out with knee injury!
I was was happy with my second fastest time on this course only 10 sec off my 2009 couse P.B.
In the ladies race   Angela Delaney dominated in her shocking pink trainers giving a fine display  of graceful elegance to win in 20.29.
Impressive run of the day came from 13 year old Karoline Wresillo who ran an excellent 22.03.
39 runners enjoyed the event and we will be back next month on the 18th July.
Don't miss out!!!

Rubbish 5K returns 16th May 7pm

Now into its 4th year!
Don't miss out on this awesome Free Event!
Money back guarantee if your not completely satisfied! 
Exciting 2 lap trail course.

The most FUN you can have with your clothes on!

Take part or please help out!
MAP  


The event starts at the stone circle
Highest central point of the park Bentham's way, new woodlands park. SOUTHPORT

Exercise For Low Back Pain, Hip Pain, and Knee Pain

 I think this is a great exercise for all runners to do.
It should help improve your stability, range of motion and power and strength.
End result run faster with less pain and injury :0]
why not give it a go and see if it can help you!

I asked Doctor Steve how many reps and sets should one start at and build up to?

As long as you hold good form and can still nail a good 360 degree core breath without your shoulders raising up and down...work up to a set of 12 reps, then 8 reps, then 4 reps each side (descending pyramid). Once you can do that...you need to add more weight or challenging variations. Start with a goal of 5 good ones and go from there.

posturedoc in reply 3 days ago 

NEWS Rubbish 5K tonight APRIL 11th 7pm DON'T MISS OUT ON THE FUN! 

The Final Torchlit Tip 5K Run!

By Andy Hudson
Wednesday evening brings close to the Torchlit Tip series. Usual prompt 7pm
start from the central refuge area within the reserve on Benthams Way, adjacent to
Dobbies.

I hope for a very healthy turnout and would welcome any newcomers who wish to
sample a testing and unique event over what has become a well liked course.

As usual there will be some loan head torches available but unfortunately can’t
guarantee the weather conditions.

Helpers greatly appreciated.

Torchlite Tip 5K Southport 18th Jan 2012

Wednesday 18th January sees the penultimate evening gathering at the
former tip site adjacent to Dobbies, Benthams Way, Southport.

A social 5k off road course illuminated only by head torches, glow
sticks and heat generated by the soles of the runners! As an
alternative to midweek winter evening training, it provides a testing
session with an element of competitiveness for those willing and able.

November’s event saw thirty-five runners with Ben Johnson lighting up
the course with a blistering 17 minutes 48 seconds. Forty
participants is certainly a possibility this time particularly if
supported by the Liverpool end which would no doubt keep Ben on his
toes!

These things can only happen if supported so tweet, email, text,
whatever! But be sure not to miss this great fun evening.

Usual start time of 7pm come rain or shine (which is unlikely)

Loan of head torches available on the night. As usual any helpers
would be most appreciated.

Thanks,
Andy H

Southport Torchlight 5K Returns!

NEW SERIES STARTS Nov 30th 7pm


Bigger and better than ever before, don't miss the excitement!
Read about the first event HERE
Great link to Runners Head Torches
Check it out HERE

CLICK ON MAP TO ENLARGE
The event starts at the stone circle
Highest central point of the park Bentham's way, new woodlands park.








Are you bored? fed up? Been watching to many repeats on TV?
Want to get out and have some real FUN ?
Then get ready for a brand New exciting challenge!
Course based on The Rubbish 5K [Glow sticks will mark the route]
For more details contact Andy on 07909980153
Some spare head-torches available on the night!
WANT ADVICE ON HOW TO SAFELY RUN IN THE DARK?
Check out this podcast from Marathon Talk HERE [note starts at 18 mins 20 sec into podcast]
Also check out this; Top Tips For Running In The dark

Recommended headtorch MagicShine Super High Power

Evolution Of A Runner And The Power Of The Mind!

I've trained my body to it;s very limits since the age of 24 but maybe not my mind!
Since becoming interested in the work of Bruce Lipton I've decided to re-train my mind so I can push back the limits and remove the boundaries of what is possible, it's going to be an interesting journey for sure!
More details later.


Sandhills 6
I guess we all have our favourite routes we use for tempo runs or time trials, I've been using the sandhill 6 route since 2003 with a best time of 33.54 set back in 2005.
On Thur I ran my fastest time of the year with 35.03.
Quite pleased with that as I had done an interval session with the club on Wed and a mega session of 20 x 400 M on Monday, starting at 10K pace [5.40] and gradually building up to 5K plus pace [5.18] at the end!
Felt strong :0]
NEWS
RUBBISH 5K 21st Sep at 7pm
We will now have chip timing at this event thanks to Steve McLean

The Rubbish 5K Series Returns 15th June

The rubbish 5k social event returns for a new series on the 15th of June

See link below for details.

Help and support always very welcome

Please email this message on to all you think might enjoy the event.
RUBBISH 5K, SOUTHPORT CLICK HERE

Southport Torchlight 5K News Report

By Guest Writer Nicola

After two successful races, the third and final Torchlight Tip 5k of this season will be held on Wednesday 23rd February, 7:00pm start.

With the Winter months bringing short days there is little in the way of evening races to attend and the Torchlight Tip 5k gives participants a chance to experience something different.

It takes a special type of dedication to venture out into the dark nights with the wild weather upon us to compete in a race like this, but the Torchlight Tip 5k has attracted both experienced and first time runners alike and has proved a success with many returning to attempt to beat their previous times.

The course marked out with glowsticks, and runners donning their head torches certainly makes spectating and participating an illuminated affair! With the previous two races attracting impressive fields of growing numbers the final race in the series should be an exciting one.

Many thanks have to be extended to race organiser Andrew Hudson along with the people who volunteered to marshall the event, making sure everyone gets round the course safely. Special thanks go out to those who have given their time to make this event possible and we hope to see them return in the future.
More info available from Andy on 07909980153
CLICK ON MAP TO ENLARGE
The event starts at the stone circle
Highest central point of the park Bentham's way, new woodlands park.






Torchlight 5K Results Jan 2011

5K Results Dec 2010