NOVEMBER 2009
GEAR 2010 is launched. Online entries will be available from December 2009.
JANUARY 2010
HAPPY NEW YEAR to everyone out there! It’s icy and cold which makes it hard to pull on those trainers, but it has to be done, so just take great care!
Let’s bring you up to date with what’s happening, I can tell you that plans are now well under way forthe 2010 Bespak GEAR 10K, we have retained our Gold Grade from BARR, entries are now coming in and all of us on the Race Team are really looking forward to putting this complex event together.
Paul Evans has put together a 13 week training programme for beginner, intermediate and advanced runners, to start on the 30th January all these plans are now posted on this web site.
An evening with Paul Evans
We are pleased to advise that once again due to popular demand Paul and top Eastern Region coaches Tim and Pauline Ash, will be taking training sessions on the following evenings at Lynnsport & Leisure Park, King’s Lynn. These sessions are free to GEAR entrants.
Make a note of these dates.
Wednesday March 24th - Training between 7.00 pm – 8.30pm and followed by questions and answers and talk on the benefits of speed and effort training.
Wednesday April 21st - Training between 7.00 pm – 8.30pm and followed by a questions and answers session and advice on preparation for race day.
Arrive at 6.45pm in your running gear, meet at the track and we will get underway with some warm ups and then you can enjoy the instruction and evening’s training. Refreshments will be served in the Wembley room after group warm down.
FEBRUARY 2010
STEADY RUN WITH THE RACE DIRECTOR AND FRIENDS
Last year a number of us met up at Sandringham, we had a nice steady run and then did a bit of a relay through the woods, we all had a great time, even those who thought they couldn’t do it!
So, we are doing it again, Tim and Pauline Ash will help with the relay and I promise you it will be an enjoyable morning, so come along and meet other like minded slightly crazy people, it’s all free!
Make a note of these dates
Sunday March 28th 9.45 for 10.00
Sunday April 18th 9.45 for 10.00
Meet outside the visitors centre, ready changed, bags and clothing whilst on the run will be looked after. I must stress that these are social runs and whilst my colleagues and I will point you in the right direction and generally look out for you, your well being and safety is your responsibility,
1KM COURSE IN THE WALKS
Here’ a nice training run for those living in King’s Lynn. A measured traffic free training distance to test yourself on and build up your distance without travelling miles.
Location: The Walks, King’s Lynn. Start under the arch in the middle of the walks on the main through route from London Road and head towards Tennyson Road, take the first left onto the diagonal path across the recreation ground to the corner of Tennyson Road and St John’s Walk, turn left and run to the left turning that takes you past the newly refurbished Red Mount Chapel to where you started this is exactly 1 Kilometre.
Use your imagination, you can vary your training and use this distance to your advantage in all sorts of ways. Don’t forget to warm up and warm down.
Try this one;
One lap warm up, next lap quicker than your normal training pace, next lap jog, next lap quicker than your normal training pace, next lap jog, next lap quicker than your normal training pace, last lap jog.
That’s 4k steady and 3k quicker than you would normally run, this will eventually improve your overall pace and taking 1k times at say 3 week periods you should see an improvement.
GET WELL SOON BERTIE. A good friend of the Race Team and a keen runner has broken his ankle whilst holidaying, we were so sorry to hear of this terrible news, all of us would like to take this opportunity to wish him a speedy recovery.
MARCH 2010
NHS TAKES GEAR ON BOARD
Recognising the healthy benefits of running and keeping fit the NHS are once again supporting the race with a valuable sponsorship package. Currently developing workplace based health promotion programmes with staff at the Queen Elizabeth Hospital, King’s Lynn and business throughout the area they are keen to support healthy initiatives, nurses, solicitors, everybody in the workplace are being encouraged to take part in the GEAR to promote a healthy lifestyle for all to enjoy.
Many runners from last year’s event were inspired by the nurses from the QEH who have raised much money for the hospital in 2008 and 2009, I bet they also ran in the 2006 and 2007 races, I’m sure someone has much information on these wonderful people.
Justine Hottinger, who’s official title is Health Improvement Practitioner Specialist (Workplace) and Martin Seymour are keen to encourage health improvement for all in the workplace.
Martin and Justine are shining examples of healthy individuals in the workplace and work permitting, hope to be running the GEAR on 2nd May.
A GREAT DEAL FROM PILCH SPORTS
Pilch Sports from Norwich are offering a 10% discount on any running shoes, clothing and accessories to all GEAR entrants, with a free foot gait analysis and a huge range of running shoes and kit, their store in Norwich is really worth a visit.
They will also be supplying spot prizes on the day of the race and will have a retail outlet offering great deals on the Tuesday Market Place on race day 2nd May 2010….. be there!
T SHIRTS & CAPS
Many of you have asked what these event T Shirts & Caps look like! I can tell you they look fantastic and are great value. I have been promised by our IT team that visuals will be on this website within the next few days.
T Shirts @£5.00 & Caps @£4.00 are available to order at point of entry, but don’t worry if you missed out they will be available to purchase on the day.
THE WEATHER
Tired of this awful weather? Yes we are too, many of us on the race team are runners and have found it difficult to get out and train…….but spring is just round the corner, so don’t despair, it’s going to be absolutely wonderful, stay focused, positive and sensible and we will all be 100% fit for race day!
APRIL 2010
We are highly delighted to announce that internationally renowned, gold-medal winning Olympic athlete Linford Christie is bringing his ever popular Street Athletics event back to King’s Lynn to be part of this year’s Bespak Grand East Anglia Run.
Street Athletics will take place in King’s Lynn’s magnificent Tuesday Market Place from 2pm until 4pm on Sunday 2 May 2010. Anyone under the age of 20 on race day can compete in these 60 metre sprint races, with the winners going on to take part in the finals in Manchester.
Registration will take place from 1pm on the Tuesday Market Place, King’s Lynn, near the Dukes Head Hotel. Participants are separated into male and female groups, with categories for under 13's, under 15's, under 17's and under 20's. All runners will receive a Nike Street Athletics t-shirt and Street Athletics dog tags.
Linford Christie said: “I am really excited about Street Athletics returning to the Tuesday Market Place in King’s Lynn and happy to start our 2010 programme early so we can tie in with the Grand East Anglia Run. The local people really supported the event last year and I’m looking forward to unearthing some sprinting talent on 2 May”.
Street Athletics events are run by Nuff Respect, an organisation set up by Linford Christie to identify raw athletic talent in deprived urban areas. For more information visit www.streetathletics.co.uk.
