Tuesday 18 October
This week's session is 800s on the Leisure Centre track, with Sue & Neil at 5:30pm, and Kevin & Stuart at 6:00pm. You should warm up for at least 10 minutes prior to the session start time, either on the way to the track or around the school field when you arrive. Note that the early session cool down and stretches, and the late session briefing and warm up, will be conducted off the track.
Coach Sue says: 'This week's session is 800m efforts. As the weather gets colder you may take longer to warm up so spend at least 10 minutes prior to the session warming up and then keep moving, don't stand around and get cold.
The session lasts for 30 minutes or 5 x 800 whichever comes first. In pace groups run the first 400m in Zone 2 then speed up to Zone 3 for the second 400m. 2 minutes active recovery then regroup and repeat.
Think about your pace judgement throughout the session; is the first 400m too fast or too slow? The second 400m should be fast but only on the last one should you bust a gut'.
A Performance Session will also take place on the Leisure Centre field hill starting at 6:20pm. These sessions are open to club members, and are of particular use to those who are targeting a particular race or PB. Speak directly to Eddie if you think they would benefit your training plan.
Thursday 20 October
Thursday is an away run organised by Mike and Denise.
The run is based from the HIPS coffee shop. If you want to have a drink and cake or soup after the run then you should fill in the form linked HERE by Tuesday evening.
Mike says 'Meet at HIPS Social in Lydney, 71 Newerne St, Lydney GL15 5RA. It’s at the end of Lydney high street.
Unfortunately there are lots of roadworks going through Lydney at the moment, and you may not be able to drive through the town if your coming from the Chepstow direction, so use the alternative bypass route explained below:-
Take the second exit off the roundabout after Taurus Crafts, follow the road over the railway level crossing, take first exit at the roundabout just after that.
At the next roundabout take the second exit, then follow the road until you see the sign for Blakeney straight on, left turn for Yorkley, take that left turn. Follow the road until you come to the traffic lights. Go straight on through the lights and down the hill.
As you get to the bottom of the hill, HIPS will be on your right, turn right just before and you will find plenty of free parking after 6PM behind.
I’ll be standing on the corner, so look out for me.
Please be there by 18:45, for a briefing, taking of names, and a short walk to the start.
You will need off-road shoes and a good head torch, you don’t need hi-viz, as these tend to dazzle other runners from head torch reflections.
There are two routes, one around 5K, the other around 10K. Both are in woods around the Lydney area. There will be a sweeper on each route, Denise for the 5K, and Barry for the 10K.
You won’t need to cross any roads, go through any gates, climb over any sty’s or fences, if you do, you’re lost. Suggest running in groups, as easier to spot signage, and if you do go off course, you are not on your own.
Routes will be marked with arrow signs(follow), flour arrows(follow), and flour crosses(don’t follow), red and white tape, and there will be several marshals.
Underfoot conditions in places will have tree roots, be stoney and may be muddy, there are also some low branches and one or two fallen trees. But nothing you haven’t encountered before. The routes also have lots of fire tracks to run on, so good underfoot.
You may be lucky and see wild boar &/or deer, so look and listen.
Please bring clean, dry cloths and shoes, as if very wet and muddy, you can change into them, and it will help keep the cafe reasonably clean and tidy.
PLEASE, PLEASE MAKE SURE YOU TELL MIKE OR SYD YOU ARE BACK FROM YOUR RUN, AS IF ALL RUNNERS ARE NOT ACCOUNTED FOR, I’VE GOT TO GO AND LOOK FOR THEM, AND I DON’T LIKE THE DARK, SO IT MAY BE A VERY QUICK LOOK.
There is also an opportunity for the Walking Group to go walking down to the park and around the lake, as I’m sure they would like to come along.
At the cafe, you can have a drink & a cake, or a drink & soup with a roll, these are paid for by the Club. Please feel free to purchase anything extra you may fancy, but you must pay for these yourself. Hope to see lots of you there'.
COVID-19
You are asked to not to attend Harriers training or events if you have symptoms, or are advised to self isolate in accordance with Welsh guidelines.
Dickie.
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