Author Archive: Mark Bower

Hi all, forms for next week are now up. Please remember to put your name down!!!

Tuesday’s session is:
8 * (2 min / 1 min)
Paces to vary between 3K and 10K pace – 3K for those who have not raced this weekend and have no intention of racing Wednesday, somewhere at or slower for everyone else, depending on your priorities.
Alternatively, Amanda is taking a figure of 8 hill session on Lakeside with Chris W.

Thursday’s route is M3. This takes us mainly around the woods. There is a shortcut that makes it around 6 miles, the full route is closer to 7.

IF you know your way back from the woods then you could probably cut the run down to about 3 or so miles, but ON THAT NOTE…

If you don’t know where you are in these routes, we’d strongly encourage you to take your phone with you so that you can either navigate back with it OR use it to call for help if you get separated from your group.

Well done to everyone who raced today, well over 40 at Normanby alone.

Hi all, forms for next week are now up. Please remember to put your name down if you’re coming along to either of them!

Tuesday’s session:
2 * (4, 3, 2, 1) each off 60 seconds walking rest and at 10K race pace
1 min ADDITIONAL rest (making the last block 2 minutes in total)
1 min slow leading jog into
4 * (20 / 40) seconds fast strides, jogging between them

Thursday’s route is M5R (M5, in reverse – available for viewing on the website). It’s around 10K, there’s a bail out point quite early on across Cantley Park and one or two other spots if you know your way back, but otherwise you’ll need to commit to this one.

DonFaster entries will open Monday morning at around 9am. You’ll need to get in there quick if you want to race this!

Enjoy the rest of your weekend!

Evening all, forms for next week are now up. Please put your name down if you are coming to either of the sessions!

Tuesday is a mixed Fartlek consisting of:
8 * (1 min / 1 min)
8 * (30 secs / 30 secs)
2-3 minutes full rest, regroup at warm up area
1 lap
All paces suggested to be at 5K race pace, walking/standing recoveries between reps. Those not doing DonFaster can perhaps afford to go a little faster in the shorter reps.

Thursday’s route is M1R (reverse) and is through the woods. There is a shortcut making it around 3 miles, but you’ll need to find your own way back from the woods (back out the way we come in).

For the benefit of those who don’t already know, all of the pre-designed routes can be found here (there’s usually a link to the route we’re doing from the booking form too).

If you move your mouse (computer) or finger (phone) left to right along the elevation plot below the map, it’ll show you the direction we travel around the route. In this case you would move right to left, since we’re doing it in reverse.

Have a good weekend!

Hi all, the race pack has gone out via email this morning and the transfer window (should you be unable to run for whatever reason and would like to pass your ticket on) is now open.

In order to use this, click the “my dashboard” link sent to you in the email. You should get taken to a page with a form on it, where you can enter the email address of the person you’d like to transfer to.

Once you have completed that, they will then receive an email asking them to claim the place.

They will then need to fill out their details and pay a £2.50 fee (think this is discounted for UKA) to complete the transfer. You will need to settle any ticket price between yourselves.

Please use this post in the race Facebook page if you need to advertise your place and don’t have anyone already lined up.

We’ll try and get a start list up next Thursday. 🙌

Morning all, forms for next week are now up! Please make sure you are putting your name down if you’re coming to these sessions. In most cases we can provision leaders to assure proper coverage for groups IF we know who’s coming in advance, but you risk not being able to run with us if you turn up unexpectedly.

Tuesday’s session is 16 * (90s / 60s), ~5K target race pace. Walk recoveries.

Thursday’s route is M15. This is ~10K and there are no shortcuts unless you know your way back from the woods – in which case, you can lop off a mile or so.