Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

Pace Runners ready

By

Pace runners ready to help 10k runners achieve their personal bests

The Admiral Swansea Bay 10k is just around the corner and runners who wish to achieve a specific time can do so with the help of a pace runner.

A pace runner is an experienced runner, trained to help racers achieve their target finish time. Lots of races including marathons often provide pace runners who assist other runners to maintain a steady pace throughout the race.

In this year’s Admiral Swansea Bay 10k, there will be 4 pace runners for finishing times of 40 minutes, 45 minutes, 50 minutes and 60 minutes.

Cllr Robert Francis-Davies, Swansea Council’s Cabinet Member for Enterprise, Development and Regeneration, said: “With its flat and scenic route, the Admiral Swansea Bay 10k provides a fantastic opportunity to beat your personal best, and the experienced pace runners, who volunteer their time, are a fantastic way to help runners achieve their personal goals.

“With the race being completely sold out, anticipation is starting to build for the event, which will again attract many thousands of people. The race has gone from strength to strength since its inception in 1981 to become one of the best of its kind in the UK and its setting along the Bay is perfect for runners and spectators.

“Sport is a major part of UK culture, with events up and down the country attracting many participants and spectators. The thousands of runners and spectators expected at this year’s Admiral Swansea Bay 10k are a clear reminder why Swansea is bidding for UK City of Culture 2021.”

The race will take place on Sunday September 24 and as well as the main 10k event, there will also be 1k, 3k and 5k races for juniors, in addition to a 10k wheelchair race. The annual 100-metre mascot dash will take place just after the 10k race, from outside St Helen’s Rugby Ground. Spectators are welcome from 10am.

Admiral runners at the ready

By

SCORES of Admiral Group staff are putting their best foot forward for this year’s Admiral Swansea Bay 10k.

With the Sunday September 24 event now fast-approaching, over 200 staff from Admiral Group are busy making their final preparations before taking part.

They’ll be among thousands racing in the main event, with 1k, 3k and 5k races for juniors also taking place on the day.

Other fun includes a 100-metre mascot dash outside St Helen’s that starts about 10 minutes after the main race.

Ceri Assiratti, head of People Services at Admiral Group, said: “We’re delighted to be sponsoring the Admiral Swansea Bay 10k race and fun runs for the 12th year in a row. Supporting events in our local community is very much part of the culture of Admiral, so it’s great to be involved in an event like this that grows in popularity year on year.

“The number of our employees who have entered the 2017 race really highlights its importance to our staff and the local area. I’d like to take this opportunity, on behalf of everyone at Admiral, to wish all the runners the very best of luck.”

Cllr Robert Francis-Davies, Swansea Council’s Cabinet Member for Culture, Tourism and Major Projects, said: “Admiral Group have been the sponsor of the annual Swansea Bay 10k for a number of years, helping the event continually grow in stature and profile.

“Many of their staff will be among thousands taking part on the day as part of an event that’s been widely recognised as among the best of its kind in the UK.

“I’d encourage as many people as possible to line the route to give all participants the support they so thoroughly deserve, whether they’re top class athletes or fun runners raising money for charity.”

Y pythefnos terfynol

By

Mae pecynnau’r ras wedi’u hanfon, mae’r rhifau wedi’u cadarnhau ac mae’r cyffro wedi dechrau – dyma ein blogiwr, Georgia (rhif ras: 2017) gyda’r rhan olaf o’i blog hyfforddi ar gyfer y ras 10k.

Heb dderbyn eich pecyn ras eto? E-bostiwch y tîm yn special.events@swansea.gov.uk

Dyma fy rhif – 2017!

Roeddwn i’n gwybod mai hwn oedd yr wythnos lawn olaf o weithio’n galed wrth hyfforddi cyn i mi arafu wrth i ras 10k Bae Abertawe Admiral nesáu! Sicrheais fy mod i’n cwblhau 4 sesiwn a’m bod i’n herio fy hun, yn enwedig yn ystod y sesiwn Pwmpio’r Corff ddydd Iau.

Sesiwn 1: Dydd Llun
Rhedeg 5k = 25:39
Ar ôl rhedeg 10k da bore Sadwrn, nid oeddwn yn barod i redeg y pellter llawn ar ddechrau’r wythnos. Penderfynais y byddai rhedeg 5k yn gynt yn opsiwn gwell – digon i gael fy nghoesau i weithio ac i gwblhau fy nghamau am y dydd. Roedd hi’n braf rhedeg ar hyd llwybr gwahanol i’r arfer fel fy mod i’n gallu mwynhau’r golygfeydd syfrdanol dros Fae Abertawe o ongl newydd.

Sesiwn 2: Dydd Mawrth
Ioga cyfunol 60 munud
Daeth dwy o’m cyd-letywyr i’r dosbarth yr wythnos hon, a chawsom ddosbarth ‘ymarfer corff’ cymdeithasol iawn.Roedd hyfforddwr gwahanol felly doedd y dosbarth ddim mor anodd â sesiwn yr wythnos ddiwethaf, ond roeddwn yn dal i gyfri’r ailadroddiadau a oedd ar ôl wrth wneud yr eisteddiadau – mae’n ddiogel dweud na fydd gennyf becyn chwech yn y dyfodol agos.

Sesiwn 3: Dydd Mercher
Rhedeg 10k = 54:27
Dylwn wybod erbyn hyn, ar ôl rhedeg 7.5km da, pan oeddwn wedi rhedeg tir chwarter o’r ffordd, mai dim ond mater o amser fydd hi cyn i mi ddechrau dioddef o redeg yn bell – ac yn ôl y disgwyl, wrth gyrraedd 8k yn union cefais boen yn fy ochr a oedd gyda mi wedyn am y 10 munud olaf. Roedd llawer o hercian a gwasgu dannedd wrth redeg er mwyn cyrraedd y pellter llawn, ond hwn oedd fy 10k olaf cyn diwrnod y ras, felly roedd rhaid dal ati!

Sesiwn 4: Dydd Iau
Pwmpio’r Corff 60 munud
Gan mai hwn oedd y sesiwn codi pwysau trwm olaf cyn y ras 10k, penderfynais herio fy hun a chodi pwysau trymach wrth wneud traciau’r frest, yr ysgwyddau a’r cyhyryn triphen. Ni waeth faint rwyf yn hyfforddi, yr unig beth sydd byth yn mynd yn haws yw’r hergiadau – dyma’r ymarfer corff rwyf yn ei fwynhau lleiaf, ac mae’r cychwyniad gohiriedig dolur cyhyrol (DOMS) rwy’n dioddef ohono’n cadarnhau hynny!

Ni allaf gredu pa mor gyflym mae’r 7 wythnos ddiwethaf wedi mynd, a bod llai nag wythnos nes diwrnod y ras! Dwi’n gyffrous dros ben ond hefyd yn eithaf nerfus, yn enwedig am fod gennyf amser i’w guro, yn hytrach na bod yn hapus i orffen y ras yn unig.

Dwi wirioneddol wedi mwynhau rhannu fy nhaith hyfforddiant â chi ac rwy’n gobeithio ei bod wedi’ch diddanu, wedi’ch llawenhau ac efallai wedi’ch ysbrydoli ar hyd eich taith 10k eich hunain hyd yn oed.

Byddaf yn siŵr o’ch hysbysu am sut aeth pethau ac os lwyddais i guro fy amser gorau (56:00) ar ein cyfrifon Facebook a Twitter yr wythnos nesaf! @mwynhauabertawe

Pob lwc i bawb sy’n cymryd rhan ddydd Sul… mi welai chi wrth y llinell ddechrau!

Georgia x

10k blog pt. 6 – Final Fortnight

By

The race packs have been sent out, numbers are confirmed and the excitement is starting to build – here’s our blogger Georgia (race number: 2017) with the final instalment of her 10k training blog.

Not received your race pack yet? Be sure to e-mail the team at special.events@swansea.gov.uk

Here’s my number – 2017!

So I knew this was my last full week of working hard during training, before I ease off as the Admiral Swansea Bay 10k fast approaches! I made sure to get in all 4 sessions and really push myself, especially during BodyPump on Thursday.

Session 1: Monday
5km run = 25:39
After a strong 10k on Saturday morning, I really wasn’t ready to do another full distance run to start my week. I decided that a faster 5km would be a more sensible option – just enough to get my legs working and hit my daily step-goal. It was nice to run a different route than usual, so I could enjoy the spectacular views of Swansea Bay from a new angle.

Session 2: Tuesday
60 minutes Yoga Fusion
During this week’s class I was joined by two of my housemates, which made for an extremely sociable ‘exercise’ class. With a different instructor it wasn’t as hard going as last week, although I was still counting down the reps left during the sit-ups – safe to say, I won’t have a 6-pack anytime soon.

Session 3: Wednesday
10km run = 54:27
I should have known that after a strong 7.5km, when I was three quarters of the way done, it was only a matter of time before my lack of distance running would come into play – and true to form, dead on 8km a lovely stitch decided to keep me company for the final 10 minutes. There was a lot of hobbling and teeth gritting involved to reach the full distance, but this was my last full 10k before race day, so needs must!

Session 4: Thursday
60 minutes BodyPump
Knowing this was going to be one of my last heavy weights sessions before the 10k I decided to push myself and move up a weight for the chest, shoulders and tricep tracks. No matter how much training I do, the one thing that I don’t think will ever get easier is lunges – they are most definitely my least favourite exercise and my DOMS is happy to confirm it.

I can’t believe how fast the past 7 weeks have gone, and the fact that race day is now less than a week away! I’m super excited but also pretty nervous, especially seeing as I have a time to beat, rather than just being happy to finish.

I’ve really enjoyed sharing my training journey with you all and I hope it’s brought you some laughs, some joy, and maybe even a little inspiration along your own 10k journey.

I’ll be sure to let you know how I get on and if I managed to beat my PB (56:00) on our Facebook and Twitter accounts next week! @EnjoySwansea

Wishing all my fellow athletes the very best of luck for Sunday… I guess I’ll see you at the start line!

Georgia x

Meet the Mascots

By

Mascots line up for the Admiral Swansea Bay Mascot Race

TY Hafan, RSPCA Llys Nini and Great Ormond Street Hospital will be among the beneficiaries from the annual mascot race at the Admiral Swansea Bay 10k later this month.

Now, with just over a week to go until the big race, the mascots taking part have been in training for their 100-metre dash on Sunday September 24.

The 100-metre dash will start 10 minutes after the main race outside St Helen’s.

Some of the mascots taking part include Sparky from Cerebra, Ozzy from the Ospreys, the bookstart bear from the Swansea Library Service, Gordon the gorilla from Go Ape, Tommy the turtle from the LC and Bertie the badger from St John Ambulance. Jagger from Heart FM and Prince Einon from Llys Nini will also be racing, along with Popty and Mr Leek from Jermin Productions.

Other charities benefitting from the mascot race include St John Ambulance, Cerebra, Central Beacons Mountain Rescue, the Ospreys community fund, Global’s Make Some Noise and the Lord Mayor’s charity fund.

Swansea Council is behind the Admiral Swansea Bay 10k, which also includes 1k, 3k and 5k races for juniors.

Cllr Robert Francis-Davies, Cabinet Member for Culture, Tourism and Major Projects, said: “The Admiral Swansea Bay 10k isn’t just a terrific event to take part in – it’s also a great event for spectators, with thousands of people lining the sweep of Swansea Bay to watch their friends and loved ones race.

“Over the years, the mascot race has become a key part of the event, giving lots of entertainment for onlookers while also helping raise funds for so many worthwhile charities. It adds a fun element to a family-friendly event that meets the needs of elite athletes, charity fundraisers and people looking to conquer their personal fitness challenges.”

Any organisation that would like their mascot to take part in the 100-metre dash should contact Lindsay Sleeman at Swansea Council on lindsay.sleeman@swansea.gov.uk or 01792 635428.

All places for the other races on the day are now taken, with no late entries being accepted.