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Sessions for week commencing 27th May.

Evening all, forms for this week are now up! Please make sure that you are putting your name down if you intend to come to any of the sessions.

No social planned as yet for Tuesday. Will update the form should one be made available.

The track session on Tuesday is as follows:
6 x (3 mins / 90 second recoveries). The efforts should be alternating between 10K and 5K paces.
6 x (90 seconds / 90 seconds). The efforts this time should be alternating between 5K and 3K paces.

You will need to be disciplined with this one, learn to dial into your race paces, otherwise you may overcook it early and spend the rest of the session moaning at Scully (who is taking the session 🤣😂🤣).

Thursday’s route is M4R (M4, in Reverse)!

Have a good week!

Sessions for week commencing 20th May.

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!

Sessions for week commencing 13th May.

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!

April 2024 Newsletter

April’s newsletter is now available for you all to read with all the updates from the month – including photos for 11(!) new(ish) members; Lynn’s London Marathon race report; Nathaniel’s report on the East Yorkshire Half; a bumper crop of mentions for this month; a new monthly item celebrating this month’s club anniversaries (as registered with EA!); and finally some key points to think about in Lynn’s roundup! Remember to let us know if there’s anything you want including in any future issues!

Once you’re registered and logged in you can always find the latest Newsletter on our Newsletter page here.

Sessions for week commencing 6th May.

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!