Stretch of the month


Hip flexor stretch

In a kneeling lunge position, move your body forwards to create a stretch to the front of your thigh and groin. If you want to make the stretch stronger, tilt your pelvis backwards as shown in the photo.
Use a pillow under your knee if you find you need the padding.

Strength exercise of the month


Lunge

Take a step forwards, and bend the front knee past the vertical.  The back knee drops towards the floor. Keep your knee cap over your second toe but don’t allow your knee to go beyond your toes.

Stop any exercise that causes pain and seek professional advice.

Further information on Rehabilitation & Exercises can be found within the training section of the site here:

http://www.hedgeendrunningclub.com/rehabilitation--exercises.html

Gill Rose LSSM (Dip), MISRM - Sport & Remedial massage in Hampshire

"Week 2" on the training schedule.

Intervals as normal, a light interval session to put some speed in the leg, ideal for those running the RR10 on Wednesday evening.

Meet at Wildern School 7PM as normal.

You can find a diary of the upcoming local events on the events page here.

If we are missing any please drop us an email to get them added.

Well done, can't wait to hear about how it went.

By the way, entry for next years London marathon opens on the 29th April!

If Carlsberg did Parkrun's they would have done Netley Abbey on Saturday.

1,2 for the lady's, a 5th in the mens and 17 PB's!!

A selection of photos are available here

Thanks to all those that volunteered as ever.

For the stato's amongst you, see a summary of the clubs results history at Netley Abbey Parkrun here.

The RR10 league is a series of races organised by running clubs in south-west Hampshire for their members. The races are held on Wednesday evenings during the spring and summer. Entry is free. All of the races are 4-5 miles off-road. The standard of runners varies from 5-minute milers to 12+ minute milers so, however fast you are, there will always be someone to run with. 
There is a leaguetable and if you complete 6 of the races you will let get a league placing taken from your best 6 positions. There is also a league table for the mens and ladies teams. 

Royal Victoria Country Park race on April 24th 
Southampton Athletic Club is concerned about the state of the ground at Netley. The course will be roughly the same as last year including a short stretch of beach on each lap. Unless we have the chance for the ground to dry out it is liable to be wet and muddy in places and in consequence very slippery similar to last year. We suggest that all competitors should consider the option of wearing shoes with additional grip to cope with the expected conditions and to prevent accidents. The official start is 7 o'clock but every effort will be made to ensure that runners get swift access into the park and if possible we shall delay the start for a few minutes if deemed necessary. The Parking is free and runners may use any of the designated car parks but the grass car park which we normally use will be an overflow. We hope that everyone will have a good and safe run. Richie Pearson Chairman Southampton Athletic Club.

http://www.rr10.hampshire.org.uk

Good luck to those racing this weekend!

Alan Court is at the London Marathon and Louise Larkum Bond is at the Hamburg Marathon.

Have a great day guys!

The same as last Thursday although weather dependant, which was an 11K off road route around Manor Farm.  The alternative is a 10K on road down to the tea room in Manor Farm and back.

Meet at Wildern School 7PM as normal.

Further info on the planned routes can be found here and here.