Author Archive: Mark Bower

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.

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

BEFORE ALL THAT, A QUICK NOTE ON DAM FLASK…
This is an organisational nightmare (for Mick 🤣), if you’re due to run PLEASE make sure you’re there! 😅

The earlier you can get to the venue, the better. It gets very busy down in the lower part of the village. Do NOT park in any way such that you cause an obstruction, we risk losing the race if that happens. Someone (hopefully no-one from our club!) made it impossible for a bus to get through last year despite repeated notices about this and it was stuck for at least a couple of hours.

We’ll pass on further instructions from the organisers if they post them a little closer to the time.

Tuesday’s session for those left behind will be led by Amanda and is ~1K repeats, suggested to be run at current ~5K race pace with 90 second standing recoveries in the area where we hold the briefing.
6 or 7 repeats * for G1.
5/6 for G2/3
5 for everyone else, those on low volume.

Thursday’s route is M12, which is another long one. There are, however, 2 shortcuts. If you are struggling, then please take these so you don’t impact on the rest of your group.

Hi everyone, forms are now up – please remember to put your names down.

It is important that you do this each time you come along. If for some reason you end up in another group on a Thursday evening, you should also update the form when you have finished your run.

Tuesday’s session is:
4 * (
4 min / 1 min
1 min / 1 min
30 secs / 1 min
)

Everything in the brackets is one set, so you do it all 4 times.

Suggested paces: 4 minute reps at ~5K race pace, 1 minute and 30 second reps at 1K pace or marginally quicker.

The rests should be JOG recoveries, NOT walk. If you need to walk, do that after the 30 second recovery.

The aim here is to keep your heart rate elevated and nudge up your 10K race fitness, using the jog recoveries as a brief respite.

Thursday’s route is M9R (reverse) – the Amazon Lakes route. This is just over 7 miles and there are NO shortcuts – so you must be sure that you can cover that distance.

See you in the week!

May’s newsletter is now available for you all to read with all the updates from the month. Remember to let us know if there’s anything you want including in any future issues!

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