Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

Road Closures

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A NUMBER of road closures will be in place on Sunday (September 24) to accommodate the Admiral Swansea Bay 10k.

About 4,500 runners are expected to take part in the main race, which leaves from outside St Helen’s at 1pm and goes to Mumbles and back.

Swansea Council is behind the event. A number of other races will also take place on the day, including 1k, 3k and 5k races for juniors, as well as the traditional 100-metre dash for mascots. All places for each race other than the mascots are now taken, so people won’t be able to sign-up to take part on the day.

The road closures listed below will be in place on the day:

* Noon to 1.30pm – Mumbles Road closed between Guildhall Road South and Sketty Lane.

* Noon to 1.30pm – Brynmill Lane closed between Mumbles Road and Bryn Road, except for access southbound to the Recreation Ground off Brynmill Lane for parking if space permits.

* Noon to 12.45pm – Sketty Lane right turn only onto Mumbles Road.

* 12.45pm to 1.45pm – Sketty Lane closed southbound. Access to Singleton Hospital and the Wales National Pool will be maintained.

* 12.45pm to 1.45pm – Mumbles Road closed in Mumbles direction only between Sketty Lane and Mayals Road. Left turn only (towards the city centre) from Ashleigh Road, Derwen Fawr Road, Mill Lane and Mayals Road.

* 12.45pm to 1.45pm – Mumbles Road closed between Mayals Road and Fairwood Road.

* 12.45 to 2pm – Mumbles Road closed in Mumbles direction only between Fairwood Road and Newton Road. Left turn only towards the city centre from Alderwood Road, Bethany Lane, Palmyra Court, Norton Avenue, Norton Road and Newton Road.

* Re-opening times are approximate because they depend on the speed of the runners.

Diversion routes have been made available where possible, with information being issued to all locations adjacent to the course which may be directly affected by the closures.

Have a look at the Race Day Guide for further details and check out our travel guide too.

Rhedwyr gosod cyflymder yn barod i helpu

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Rhedwyr gosod cyflymder yn barod i helpu rhedwyr y 10k i guro eu hamserau gorau

Mae ras 10k Bae Abertawe Admiral ar y gorwel a gall y rhedwyr sydd am gyflawni amser penodol wneud hynny gyda chymorth rhedwr gosod cyflymder.

Rhedwyr profiadol sydd wedi’u hyfforddi i helpu raswyr i gyflawni eu hamser gorffen targed yw rhedwyr gosod cyflymder. Mae llawer o rasys, gan gynnwys marathonau, yn aml yn cynnwys rhedwyr gosod cyflymder, sy’n cynorthwyo rhedwyr eraill i gynnal cyflymder cyson drwy’r ras.

Yn ras 10k Bae Abertawe Admiral eleni, bydd 4 rhedwr gosod cyflymder ar gyfer amserau gorffen o 40 munud, 45 munud, 50 munud ac awr.

Meddai’r Cyng. Robert Francis-Davies, Aelod Cabinet Cyngor Abertawe dros Fenter, Datblygu ac Adfywio, “Gyda’i llwybr gwastad a godidog, mae 10k Bae Abertawe Admiral yn cynnig cyfle gwych i guro eich amser gorau, ac mae’r rhedwyr gosod cyflymder profiadol, sy’n wirfoddolwyr, yn ffordd ardderchog o helpu rhedwyr i gyflawni eu nodau personol.

“Gan fod pob lle ar gyfer y ras wedi’i lenwi, mae’r cyffro’n dechrau cynyddu ar gyfer y digwyddiad, a fydd eto’n denu miloedd o bobl. Mae’r ras wedi mynd o nerth i nerth ers ei sefydlu ym 1981 i fod yn un o’r gorau o’i bath yn y DU ac mae ei lleoliad ar hyd y bae’n berffaith ar gyfer rhedwyr a gwylwyr.

“Mae chwaraeon yn rhan sylweddol o ddiwylliant y DU, gyda digwyddiadau ledled y wlad yn denu llawer o gyfranogwyr a gwylwyr. Disgwylir miloedd o redwyr a gwylwyr ar gyfer Ras 10k Bae Abertawe Admiral eleni, sy’n arwydd clir pam mae Abertawe wedi cyflwyno cais am deitl Dinas Diwylliant y DU 2021.”

Cynhelir y ras ddydd Sul, 24 Medi; yn ogystal â’r prif ddigwyddiad, sef y 10k, bydd rasys iau 1k, 3k a 5k, a ras gadair olwyn 10k. Cynhelir sbrint blynyddol y masgotiaid dros 100 metr ychydig ar ôl y ras 10k, o’r tu allan i faes San Helen. Croesewir gwylwyr o 10am.

Pace Runners ready

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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

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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

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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