Author Archive: Mark Bower

The club shop is open, the link to the shop page can be found here.

T-shirts – the sizing are smaller than expected, we have a Large and XL at the Hub you can try for size, but generally go one size bigger than you think.

Hoodies – these have a zip, we have a few in stock at the Hub, check with us next Tuesday or Thursday if we have your size in stock, then you’ll have it immediately and won’t have to pay delivery costs!

Race Vests – to save you paying delivery cost, we hold a stock of club vests at the hub (£25), please speak to Julie or Lynn on a club night so you can try on before you buy.

The shop is open until 8th Dec, after that date all orders will be sent into production. There is an approximate lead time of 4-6 weeks for delivery.

Morning everyone, forms for this week are up!

In a break from Tuesday tradition, no intervals tomorrow night. We’ll be taking a breath after the year’s efforts and will be doing a big social instead.

You will need a head torch / regular torch for this if you plan to do the whole run. If you don’t have either, please let us know and we will try and arrange one for you.

We’ll be going into the woods (yes, the woods) for a mile or two towards the end. Jim hadn’t realised we’d get a dump of rain when he thought about this, but he and Julie have been for a recce this morning and the section we’re using should be okay. You’ll probably get away with an old pair of road shoes.

There are two shortcuts – one will take the run to about 3 miles, the other around 4.5. Both these options come back down Leger Way, so there’s the incentive to do the whole thing. 😅

This will be a good chance to catch up and natter with people you don’t usually run with and reflect one way or another on Donny 10K if you had done that.

A bunch of us will likely end up in Icebreaker tomorrow afterwards too, depending on the weather.

Thursday’s route will be R6.

We’ll resume interval work next week.

Jim will also put together a framework for spring marathon training and the smaller races that we’ll build into that and work towards as a club (including club champs races), which he’ll post in a couple of weeks and will start once Christmas is done.

Hopefully see a lot of you there tomorrow.

Hi all, forms for next week are now up!

Tuesday’s session will be:
2 * 3 min, 2 min recoveries
8 * 1 min, 90 second recoveries
Some quick strides to finish with (use lap button if programming this on your watch).

Thursday’s route is R10 (Hare and Hounds) and is just under 6 miles. There are a couple of shortcuts, which your leaders will make you aware of should you need them.

See you in the week!

Good morning everyone, forms for next week are now up! As usual, please ensure your name is down if you’re coming to any of the sessions.

On Tuesday we’ll be working from the Hub again. The set is ~2km repeats (will measure just under – 2 laps of track), walk recoveries between them. Number of repeats to vary, see guide for more info.

Because the track is (nearly) 1km per lap, it’s easy to work out what pace you should be doing each lap according to your target time. In case of 10K pace, just divide by 10 (and take off a few seconds to account for it being ~40m per lap short). So if your target 10K time is 50 minutes, you should probably be aiming for 5 minutes per lap (or 4:50 ish to account for it being a bit short).

Anyway, while we’re rambling about the 10K – Thursday’s route will be a recce of the Doncaster 10K course, slightly modified to keep off roads and leave from / back to the Hub. You’ll get the rough idea of where you’re going on the day if you’ve never raced it before.

Because of the start and end point change, the route is 7.65 miles. There is a shortcut at the bottom of Bennetthorpe (skipping Leger Way), which will take the run to approximately 4.5 miles.

See you next week!

Evening everyone, forms for next week are up. Please remember to put your name down if you’re coming along!

Jim has made a couple of tweaks to the Doncaster 10K Training Plan and the revised file is here. When he put it together, we hadn’t booked the track and now we have – so the sessions needed adapting from what we would have been doing at the Rail College.
Anyway, Tuesday we’ll be doing full laps of the track followed by shorter reps.

Thursday’s route is R8, which is ~6.6 miles. There’s a shortcut back down Bawtry Road, which will probably make the route around 4 miles, and another at Lakeside which would take around a mile or so off.

See you in the week!