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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

Friday
May222015

Grass session Tues 26th May

Lou and Alan are both away next week but, thanks to Franklyn and Karen, you will still have the full complement of sessions. Karen will be taking the track session and Franklyn the grass one.  Both will be the same.  

Because the track gets so crowded, if you've never done a session on the grass, do give it a try.  It can be wonderful in the summer - and it's great for leg strength.  All those Kenyans and Ethiopians can't be wrong!

Monday
May182015

Grass session Tues 19th May

I'm afraid there won't be a grass session this week as Lou is the victim of airlines changing their timetables at the last minute.

She will be there for drills and vest selling but will then need to dash off.

Enjoy a lovely track session (but be careful if you did a spring mara....)

 

 

Sunday
May172015

ENDURANCE TRAINING-TUESDAY 19TH.MAY

Meet at track for warm up . At 6.50 pm club chat followed by drills with Lou .Session starts at 7.05 pm.

1K Threshold on grass .Then 2 SETS of :

800 , 600 , 400 , 200 ( 90 ) 3Min rec. betwen sets .

Strides 6 x 80 ( walk back)

NEXT 4 WEEKS ;

WK1.Thr. +400's

WK.2. 800's

WK .3. 400 sets

WK.4.  400 Reducing rec.

THURDAY THRESHOLD :

6 X 5 Mins ( 2 min.jog)

Alan Coveney 

Sunday
May102015

ENDURANCE TRAINING-TUESDAY MAY12TH.GRASS ONLY

N.B. TRACK NOT AVAILABLE TONIGHT

Meet at track for warm up . Club chat 6.50pm.followed by drills with Lou .Session starts at 7.05pm.

GRASS : 3 SETS  of :

4 Mins @Threshold ; 2 Mins @10k ; 1Min @5k   (90 secs. between each rep ) 3 Mins between sets .

Finish with 4 Mins @ Threshold

IF RACING : 6 X 3 .5 Mins ( Alternating pace ; Threshold / 5k ) 90 rec. between.

THURSDAY THRESHOLD ;

6 X 5Mins ( 2 Min jog between )

NEXT 4 WEEKS :

WK 1 . Pyramids

WK.2 . Thr. + 400's

WK.3.  800's

Wk. 4 . 400 Sets

Alan Coveney 

 

 

Friday
May082015

Harestock Handicap - 7th May 2015

We had 19 runners in the Harestock Handicap last night, including 2 runners (Sarah Shedden & Brian Minard) making their first appearances on the season.  On a good night for fast times we had no fewer than 13 runners at or below their handicaps and 7 inside the 7 minute mark.  Don't tell Lou that 4 of that magnificent 7 included a fast handicap run as part of their Marathon recovery plan! 

Our winner on the night was Sam Martyn who started conservatively, laboured up the hill but romped home to a landslide victory thanks to a liberal amount of sandbagging last time out.  This keeps up our happy record of having a new winner every month so far this year - who might be next?  Coming 2nd was Paul Oxley and 3rd was Sam Brown....I sense there might be a bit of a rivalry building between the Sams....a Shootout of Sams? 

Fastest on the night was James Moore round in 6m18s but a special mention too for Matt Lane who wrote his name onto the hounours board for the first time with a sprightly 6m59s.....not too shabby considering he did both the London Marathon and the RR10 in the past days.

The next running of the Handicap will be the first Thursday in June ie the 4th.