Running with Matt

RWM SMALL GROUP TRAINING IS RETURNING
🏃‍♀️❤️🏃‍♂️
IF you are interested in pre-booking a weekly small group session please get in touch

VIRTUAL/ SMALL GROUP/1:1 TRAINING

A number of athletes have started with their virtual plans and made massive progress already. Gradually I am able to start working with YOU personally again or simply just plan (depending on your situation at present).

IF you are keen on building your fitness virtually (with the option of small group work or 1:1’s) please drop me a line directly.

Staying active, getting out, having some structure to your life has never been so important on a physical and mental basis.

RWM is a group that welcomes all and understands the importance in keeping a healthy and active body and mind. EVERYONE has the right to train and better themselves.

Athletes, friends, this is a fantastic read and I am sure you can relate in some form. I certainly can which is why I am working on this now. It is NOT a criticism or a negative, it is reflection on your work. You can improve, you can get better, you can get quicker and stronger.

What is part of your body is weak? What is making your performance levels poor? How can you change this? How can you improve? How can you run better/more fluidly?

Think about it! Do something about it!

Dynamic Runner | Stretching for Runners Daily stretching and mobility routines for runners. Run pain free and boost your speed, strength and endurance.

BREAKDOWN OF CHALLENGE 1. 👀

KM’s make points...

1) Upload or message me your activity of 1KM per day or when you get out (if you want to go further you obviously can).

2) For each day you complete 1KM you earn a point. E.G: Complete every day you’ll earn 5 points.

3) Complete our virtual parkrun and bag yourself 5 points for the 5KM completed.

Like always your pace, your activity (walk, jog or run) is completely optional.

HOW MANY OF US WILL SCORE 10 POINTS THIS COMING SUNDAY EVENING?

RWM CHALLENGE:
WEEK 1
How many of us can complete a ‘K a day’?
Minimum of 1KM!

RWM VIRTUAL 26.2 RUN 🏃‍♀️🏃‍♂️

RWM definitely do Virtual Runs and we don’t do too badly...! 🍻🥂🍷☀️

Congratulations to everyone, this weekend everyone is a winner.

THE STATS BELOW... 👀🤦🏼‍♂️
Firstly I apologise if looking at all these stats below are completely mind boggling! In simple terms this weeks results are listed as the Bannister Mile time followed by the distance covered over 26.20 minutes... Hope that makes sense!

The influence you are having on others in our great group, on a social media platform and the outer world remains HUGE AND CONTINUES TO GROW! This is shown as there are many new friends/runners joining in with us again this week/weekend.

YOU are all HEROES. ❤️

IF I haven’t posted your run yet please comment and post your activity below. I apologise in advance if you’re not included in the list, this was tough collating.

It was lovely once again to see so many families running together and spending time with one another, look at this as a massive POSITIVE, you have the time to do this, we often don’t.
Appreciate what YOU HAVE at this difficult time and keep it close to you.
Life is for living and at times exercising....
1. Be safe, look after your physical health.
2. Workout (however intense it may or may not be) to look after your mental health.

VIRTUAL RWM TIMES (2/5 & 3/5).

Venue: Everywhere & Anywhere!

MILE. | DISTANCE IN (26.20)
Matt 4:48 6.52KM
James 5:17
Gary 5:43
Tim 5:50 6.00KM
Ant 5:56
Matt P 6:01
Graham 6:14
Shelly 6:18
Lola 6:26 5.50KM
Justin 6:28
Charlotte 6:48 3.95KM
Catherine 6:57
Elise 7:22 5.20KM
Rob 7:49 4.85KM
Sam 7:58 4.90KM
Sarah 8:14 4.82KM
Wyn 8:23 4.62KM
Sylvie 8:33 3.95KM
Paula D 9:41 3.89KM
Harshini 10:12 4.10KM
Pauline 10:31 34:52 (5.00KM)
Steve R 10:39
Natalie 11:08 3.70KM
Alison 12:54
Paula P-D 13:38 4.74KM
Angela 14:40
Andrew 8:19 (AVG) 5.03KM
Isabella 7:52
Charlotte 7:52
Adrienne 19:25 (AVG) 2.30KM
Keith 19:25 (AVG) 2.30KM
Emily 19:25 (AVG) 2.30KM
Mary 8:00 (AVG) 5.00KM
Sarah 9:17 (AVG) 4.20KM
Patricia 4.45KM (AVG)
Sara 9:43 (AVG) 30:13 (5.00KM)
Kiki 7:54 4.60KM
Steve M 6:57 4.72KM
Lesley 4.20KM
Christine 3.90KM
Claire 3.93KM
Adam Can 3.95KM
Susan 3.82KM
Dave 4.74KM
Sam 3.10KM
Mark 2.31KM
George 2.31KM
Ruth 3.95KM
Janine 3.90KM
Dave 5.10KM
Alex 18:26 (5.00KM)
Henry 28:22 (5.00KM)
Freya-Rae 23:50 (5.00KM)
Noah 30:00 (5.00KM)
Jane 9:40 30:54 (5.00KM)
Deb 38:22 (5.00KM)
Anna 32:35 (5.00KM)
Isla 32:35 (5.00KM)
Niamh 32:35 (5.00KM)
Deborah 25:29 (5.00KM)
Noah 28.09 (5.00KM)
Harriet 31:52 (5.00KM)
Maggi 35:35 (5.00KM)
Lee 22:59 (5.00KM)
Ben 22:59 (5.00KM)
Matt 22:40 (5.00KM)
Justine 42:05 (5.00KM)
Lidia 33:58 (5.00KM)
Rukhsana 15:00 (AVG) 3.55KM
John 28:40 (AVG) 5.00KM
Mel 39:30 (AVG) 5.00KM
Tracey FIRST EVER 10KM

It is noted that how many of you completed runs this week/weekend of some great distances, no matter how far you run, stick with it guys.

Another HUGE special thanks to all the RWM runners, the RD’s and volunteers, (all of you). I hope you enjoyed that and the few slightly different challenges we had this week/weekend.

THE WEEK AHEAD... 👀
I am massively looking forward to seeing all of your posts, pictures and the positive impact you have on social media this coming week particularly through our RWM platform once again.

I will also give you a challenge if you’d like to take part during the week this week.

Love to you all and your families this Sunday evening. Matt x

P.S. Sticking together is so important more than ever right now. WE do it so well.
Look at the photo of our extended family below, that is what together looks like. Be kind to yourself, it is okay to not to be okay but remember you are not alone.
🏃‍♀️❤️🏃‍♂️

RWM BANNISTER MILE & A TWIST!

Well done to all of you that had a good old go at this short but extremely challenging distance. So hard having to run out of your comfort zone and simply hold on! Some fantastic times here team.

IF I have missed you please comment below, I apologise in advance. I know Tracey is having another go at this within her run this weekend so please do have a little try if you’d like to of course.

Matt 4:48
James 5:17
Gary 5:43
Tim 5:50
Ant 5:56
David 6:01
Matt P 6:01
Graham 6:14
Shelly 6:18
Lola 6:26
Justin 6:28
Charlotte 6:48
Catherine 6:57
Elise 7:22
Rob 7:49
Sam 7:58
Sarah 8:14
Wyn 8:23
Sylvie 8:33
Paula D 9:41
Harshini 10:12
Pauline 10:31
Steve R 10:39
Natalie 11:08
Alison 12:54 (in her garden)
Paula P-D 13:38

RWM VIRTUAL RUN...WITH A TWIST!

Tomorrow starts our sixth weekend of our virtual running and to mix it up a little bit I’d like you to tell me how far you ran in 26.20 minutes. Once again it is completely irrelevant how far you run and if you choose to run for longer then brilliant. Please just make a little note of the distance at this time.

Any problems please shout!

HOME WORKOUTS

Get stronger, fitter and faster with exercises you can do at home at anytime.

Team here are a few exercises for you to have a go at home over the coming days.

1. Air Squat
Start with feet just wider than hip width apart, toes pointed slightly out and hands clasped at your chest for balance.
10-15 reps.

2. Single Leg Balance
Start by standing with your hands on your hips. Shift your weight to your left leg and lift your right knee up to your hip (90 degree angle)
Hold for 30secs (alt legs) 2-4 reps per leg

3. Backward Lunge
Stand with feet together, step your right leg back, lowering down so both knees form a 90 degree angle. Drive through your left heel back to start point.
(Alt legs) 10-15 reps per leg

Have fun! Let me know how you get on.

RWM SESSION/ BANNISTER VIRTUAL MILE

This weekend will see many clubs and athletes take part in the Bannister Virtual Mile TT.

Before our Virtual 5KM this weekend IF you are interested in running a mile (1.62KM) please upload to Strava or send to me. I’ll post up our results on Friday evening.

A standard session would look like:
1 mile W/U
1 mile fast
1 mile C/D
(4.8KM/3 miles total distance)