Club Nights

Evening all, form for Tuesday is now up – please make sure your name is down if you’re coming along!

Thursday we are AWAY. It’s Ben’s away run, if you would like a chip butty then I would make sure you get on that ASAP in this post in the FB group.

These runs are always great fun and a brilliant way to explore the area!

Tuesday’s session is a mixed bag.

First part is as follows (these should be controlled efforts, NOT sprints):
10 x 1 min / 1 min recovery. ^5K pace and above
10 x 30 sec / 1 min recovery. ^5K pace and above

Those who are running Edinburgh should then call it a day (if not after the 1 min reps).

The rest of us will finish with a cherry on top (1K @ 10K pace).

If you are racing at Scunthorpe or anywhere else, then obviously take this session a bit easier and as always, back off / call it early if you need to.

See you in the week!

Afternoon all, forms are now up for this week. As always, please remember to put your name down if you’re coming.

Don’t forget this Tuesday is the Rother Valley Relays and that a good number of us will be there. The first race goes off at 18:30, if you’re in the first leg you need to be there earlier obviously, to get your number pinned on, pick up your baton, and learn the instructions for handover.
Really, the earlier everyone can be there the better, particularly if the weather is good – things are more relaxed that way. We will have the race gazebo and flag up, so once you’re parked up (free parking), follow everyone else into the park and you’ll find us.

For those left behind, Mark is going to put a track session on and Jo will do a social at G5 pace for anyone who wants to do that. The track session will be:
10 * 2 min / 1 min recovery followed by 10 * 30 seconds / 1 min recovery

These should both be at or North of your target 5K race pace (the shorter reps slightly Northerer 😅)

Thursday’s route is one of the new ones from last year. It’s about 6.7 miles and there are no shortcuts (well, there’s one, but it only cuts off about .5 miles I think).
You can have a gander here.

See you in the week!

Morning all, forms for this week are now up! Please put your name down if you’re coming. It is essential that you do this in order that we can provision leaders properly to each group.

Speaking of which, Chris put out a call for volunteers for this coming Tuesday to help him complete his LiRF training.

If you value these Thursday sessions and want to be able to continue running in them, then you have a responsibility to help us ensure that you’re able to do so by putting your name forward if you’re able, particularly if you have not helped before. You will only need to turn up 30 minutes before the Tuesday session if you’re coming to that.

More than half of the people who have volunteered for Tuesday are already other leaders!

We have several more people completing their training over the coming weeks and will need more help with those. It’s not fair to keep relying upon the same people. Please do your bit.

Tuesday’s session is ~2K reps (2 laps of the track), with 90 second recoveries.
Recommended workouts are:
G1 – 4 reps
G2/3/4 – 3 reps (with additional 1K rep for Edinburgh marathon runners)
G5 – either 3 reps, or 2 reps with additional 1K rep
Obviously tailor these according to your training volume and current fitness.
Don’t forget that if you have a watch with lap functionality (all Garmins do this), then you can use your lap button after each rep instead of hitting start/stop. You will have different data screens on the watch (which you can often edit to your liking), one of which will show lap time.
So if you’ve been guessing at how long your rest is, spend some moments familiarising yourself with how your watch works because this will do it for you.
If you don’t have a watch with this functionality, I would recommend that you run with someone who has.

Mick is taking a social for those who would like to just jog on Tuesday instead.

Thursday’s route is M5. This is just over 10K in distance and goes over pit top. There are no shortcuts (unless you know your way back through the woods).
If it rains, then you may want to wear trail shoes for the sloppy bits in the woods, otherwise old road shoes will probably be fine.

See you in the week!

Hi all, forms for this week are now up! Please make sure you put your name down if you’re coming along.

Tuesday’s session is ~1K reps: 5 – 8 of them, with 60 second recoveries.

Thursday’s route is M4, which is just over 6 miles. There’s a shortcut at around 3 miles (before the woods) for those wanting / needing to take that.

Don’t forget to let Mick know if you want to get involved with the Rother Valley relays.

If you’re free on the evening, you should – it’s a great race. You don’t necessarily have to be there for 6:30, that’s just when the first leg goes off – it’s fine to come later providing your team know this and have enough time to explain to you where the handover area is. This event attracts all abilities!

See you in the week!

Hi all, apologies again for the delay with this – Jim’s been a bit busy this weekend.

Forms for next week are up – please put your name down if you’re coming.

For those who have done any marathons (Manchester/Tissington/London etc) or other distance events and who don’t want to run – thought tomorrow it might be nice to go for a drink to celebrate in the Icebreaker while everyone else is doing their thing?

As for those who are training:

Sadly there will be no G1 this week unless we’re able to do a last minute shuffle. Normal service will resume there next week.

Tuesday’s intervals are 10 x (3 min / 90 second recoveries)

Thursday’s route is M1. This is mainly in the woods, so you’re probably best off with trail shoes if you have an old pair.

See you in the week!