Wednesday Run
Pace Groups are now an integral part of our Wednesday Night Club Runs.
The four groups are:
Below 7.00 min mile pace (likely to be sub 6.00/6.30 by some)
NOTE - Rather than having a "pacer", the faster group starts slightly ahead of the others and stays together for the first mile(approx), which would be run at a 6:30/40 pace.
After the first mile, the group "breaks" and runners can go at their own pace (they might also stay together or break into sub-groups, but this would be up to the individuals).
Runners starting in the faster group are requested to familiarise themselves with the route ahead of time to avoid getting lost.
Any runner who does get lost should wait to be "swept up" by the 7:30 pace group.
If there are no faster runners, then there is simply no faster group.
7.30-8.30min mile pace.
8.30-9.30min mile pace.
9.30-10.30min mile pace.
The last three groups have a Pace Leader and a Backmarker/Support.
NOTE - Runners in all Groups are asked to familiarise themselves with the route each week. Full details and route maps are posted on both our Website, What's On page and on the East London Runners Group page on Facebook each Sunday in good time for the Wednesday run.
Click Here for More Info on Pace Groups
15 April 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
22 April 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
29 April 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile): Martin Quinlan
06 May 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
13 May 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
20 May 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
27 May 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
03 June 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
10 June 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
17 June 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
24 June 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
01 July 2020
Pacer 1 (7.30-8.30 min mile):
Support 1 (7.30-8.30 min mile):
Pacer 2 (8.30-9.30 min mile):
Support 2 (8.30-9.30 min mile):
Pacer 3 (9.30-10.30 min mile):
Support 3 (9.30-10.30 min mile):
NOTES
Pace Groups mean:
• No one runs on their own and provides a “buddy” system for new runners to ensure they have someone with them for the night
• Less chance of runners getting split from a group or getting lost
• Pacers take responsibility for their group with help of the backmarker, again no one gets left behind
• Groups are identified by Pacers wearing hi-viz at the front of each group
• Staggered waves of 1 min intervals between groups leaving the centre ensures groups do not get mixed up and ensures runners know who is in the group with them
• H&S is easily monitored during the run, smaller groups reduce the chances of overspill into the road/traffic, prevents us obstructing the public footpath for pedestrians and reduces risk of injury to runners as smaller groups can see more easily where they are running
Feedback throughout the trial on these groups has been overwhelmingly positive which is great but there is a catch…... in order to continue this we are now relying on members to volunteer to lead or support/backmark groups. With a membership of almost 300 and with a consistently high number of runners attending our Wednesday night runs all it will take is everyone to volunteer at least once during the year and we’ll have it covered! Easy peasy!
So, below is where you can volunteer your services and the page works the same as the Race Entries; enter your email address and click on the role you’d like to volunteer for – there is no limit to how many times you volunteer but it would be great if everyone gets involved and takes a turn! The page will show approx. 3 months in advance and will be regularly updated as the months progress.
YOUR CLUB NEEDS YOU! DON’T DELAY, VOLUNTEER TODAY!!!
Things you need to know for Pace Leader:
• You set the pace for the group. The 1st mile should be at a slower warm-up pace then speeding up to the faster advertised pace for the group and you’ll maintain that pace for the run
• You’ll need to know the route – this is always published on the website and FB on the Sunday before each Wednesday run, we’ll also continue to provide printed maps for you on the night
• Between you and the Support/Backmarker one if not both of you needs to have a mobile phone for H&S reasons
Things you need to know for Support/Backmarker:
• You’ll be at the rear of the group remaining with the slowest runner and ensuring no one gets left behind. On occasion this might be slower than the advertised pace of the group due to abilities, injuries etc. The rest of what you need to know is the same as the Pace Leader in terms of route and mobile phone