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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

 

Sunday
Dec142014

ENDURANCE TRAINING -TUESDAY 16TH. DECEMBER

 

Meet at track for Xmas Relays .Warm up then Drills with Paul at 6.50pm.

Session starts at 7.00pm. Selection of teams to take place on trackside by Alan and Lou. Please refer to Lou's description of event on website .

Following event , runners to have 15 mins steady running.

NEXT 4 WEEKS :

Dec. 23rd. -Hills + 1k's

Dec. 3oth. - River park - Hills  + 1k's

Jan .6th. - Hills +mile reps

Jan. 13th. Track 800's

Thursday Threshold :

6 x 6 Mins ( 2 Min jog )

TOP TIP :

Try to eat within 60 Mins of training .The quicker you eat afterwards,  the better the body absorbs nutrients .

 

Alan Coveney

Monday
Dec082014

Grass session 9th Dec

10 x 2 mins hard with 2 mins jog recovery continuous.

If you're new to doing sessions, 8 x 2 mins would be excellent.

Sunday
Dec072014

ENDURANCE TRAINING-TUESDAY DECEMBER 9TH.

 

Meet at track for warm up , drills at 6.50pm.with Shirley .Session starts at 7.00pm.

Hill Session :

Run to Magdalene hill , then 2 x 10 Mins around hill loop .( 90 secs. rec. )

Move to Guildhall for 6 x 1 K around 1K circuit. ( 75 rec. )

Next 4 Weeks .:

Dec.16th. : Xmas relays +

Dec. 23rd . Hills + 1k's ( pavilion area )

Dec.  30th . t.b.c. @River Park

Jan .  6th. Hills + reps.

THURSDAY THRESHOLD :

5 X  6 Mins with 2 min. jog recoveries

 

TOP TIP : Wearing one pair of training shoes consistently , will eventually lead to collapse of the shoe ( without realising )and then to injury .

Try to circulate at least 3 pairs of shoes , preferably four .Reducing usage of one well worn pair , whilst breaking in a new pair .

 

Alan Coveney

Friday
Dec052014

Harestock Handicap - 4th December 2014 

The 2014 Handicap series reached it's thrilling climax tonight with no fewer than 3 very welcome event newbies (Kirstin Dasgupta, Charlie Haskins, James White) getting into the mix and upsetting the established order.  Kirstin benefitted from this months soft newbie handicap and was let loose way too early finishing nearly 50secs clear of the field who enjoyed close racing and thundered home in a pack.  Christopher Stocks defied medical advice to take second place in a new PB time of 6'57 only days after his Saxon shore marathon.  In total we had 5 runners round in under 7 mins and Andrew Robinson, finally making his first appearance of 2014, joined the new PB crowd with his 6'42.  Fastest on the night was James Moore in 6'24.  Fuller details of the results and the year-end honours board (we now have 39 names on our sub-7 list) will be in Chatterbox shortly.

December is of course the end of the 2014 series and our 2014 champion is James Moore, a deserved winner having competed in 11 of the 12 races and been as fast as 6'08 in the summer.  Adrian Field was our runner up and deserves great credit for keeping things competitive and making James work till the end.  

So then what happened in the Battle of the Bryans?  Going into this final race Robert held a slender 1 point lead but on this final leg of the series Susan finished 8th and 3 places ahead of Robert to finally hold sway and take 3rd place overall.  William has sensibly stayed out of it for the last few months!

It starts all over again in 2015 with the January race scheduled for 8th January - best to be there, results show that those who turn out regularly tend to be in the mix at the end of the year.

 

 

Wednesday
Dec032014

Christmas relays: Tues 16th Dec

Once again we’re doing a special event just before Christmas.  It’s a good training session and a chance to get to know a few other people in the club a bit better because the teams are mixed ability.   This is the fifth or sixth time we’ve done it and it’s a great way of running very fast without realising it.  There’s lots of shouting and cheering and is not to be missed.
If you’ve not done it before, do come along and give it a go.  It’s designed to suit everyone and involve everyone.  No one need feel they’re not up to it or too slow or any rubbish like that.
What is it?
A team relay, mixed ability teams of three, on the track:
8 x 400m, with 400 jog recoveries.
Team selection
As in previous years, we’ll ask everyone to line up according to their speed (use approx 10k race time as a rough guide) then put into each team someone from each end of the line plus someone from the middle. We’ll do everything we can to make the teams as balanced as possible.  We need your help here to make the teams work. There is no point in being modest and bashful about how fast you are - because it just makes the teams unbalanced.  The coaches might shuffle you about a bit.
How it’ll work: 
It’ll be the same as in previous years:
Within your team decide who is person 1, 2 and 3. Make sure Alan has your team members’ names recorded on his clip board.
Person 1 starts with their first 400. When person 1 finishes their first 400, person 2 takes the baton and starts theirs. Meanwhile person 1 does another lap at a slower (eg threshold) pace.  
When person 2 finishes their first 400, person 3 takes the baton and starts theirs while person 2 continues with their recovery lap.  
Meanwhile person 1 finishes their recovery lap and has a rest until person 3 finishes their first 400, at which point person 1 starts their second fast 400.
And so on until each team member has run 8 x fast 400s and 7 recovery laps.
The winning team is the first to complete the lot – ie person 3 finishing their 8th fast 400.
A few things to consider:
For each of the 8 sets, your first 400 needs to be good quality ie 10k pace or faster. Your recovery lap should be at whatever pace suits your current training needs – at the minimum a slow jog.
If your team structure or your current strength/speed means that you won’t be able to complete a fast 400 and a recovery 400 without collapsing go for a short jog on the grass next to the track. The top gate (by the finish line/shot putt) will be open
Recovery times between your recovery lap and next fast lap will be erratic – sorry...
Teams are responsible for counting their own laps 
You might want to wear something a bit festive
There’ll be a lot of people on the track and around the start/finish area so our track etiquette will have to be spot on to avoid pile ups. Other groups will be training as usual. Please make every effort to avoid bumping into people or causing any other track users to swerve or injure themselves.
This will be a tough session for those that want a tough session.  There is always the option of doing some threshold afterwards if anyone wants more.
We’ll aim to start the session at the same time as usual, although clearly there’ll be a bit of organising to do first. So, please try and get there as early as poss.  
Lastly – we’d love to award prizes as usual for the first three teams. If you or your workplace might be able to donated some chocs/wine or something similar as prizes, please let Alan or Lou know.  
We look forward to seeing you!
Lou and Alan