Tuesday 26 September
Please read these details carefully as it will save time on the night. Use the links below for information on time bands and training levels.
This week's session is Paarlauf on the Leisure Centre track, at 6:15pm & 7:00pm. Both sessions will be coached by Berna and Paul. Note that trail shoes are recommended for track sessions at this time of year
Coach Paul says: 'This week sees a return of an old favourite – 200m Paarlauf. Please meet, warmed up, on the leisure centre track.
Paarlauf is Swedish for paired run and that’s exactly what you will be doing. With your partner waiting on the opposite side of the track, you will run 200m around to tag them. Then jog across the pitch back to where you started, while your partner runs the other leg to tag you on arrival and off you go again! To get the most from the session, please focus on consistency – try to run each rep at the same speed/in the same time.
We will run two sets of 15 and 12 minutes each, with 3 minutes jog recovery.
It’s important you choose a partner or equal speed, otherwise one of you will be getting less rest than you need.
After we finish, you have the option of a mass 200 flat out or if you prefer a bit of a warm down.
All will be explained on the night. Looking forward to seeing you all'.
Juniors
All track sessions are suitable for Harriers Juniors aged 14 and over. A parent must remain present on the field throughout, but there is no requirement to run together. Speak to Steve Dilley and Berna or Paul prior to the session if you intend to bring a junior.
Performance Session
A Performance Session will take place on the Leisure Centre track, starting at 6:30pm. Eddie will deconflict the session with Berna and Paul before the evening, and use the outer lanes if necessary. Performance sessions are open to all 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 28 September
This Thursday is the Aylburton social run organised by Mike and Denise. You will have received an email with a link to sign up, so please try and do so by Mon 25 September. If you haven't signed up by then you can still attend, but won't be able to get sausage and chips!
The Naked Run Challenge
Running ‘naked’, is running without using a watch/phone/etc. Not to be confused with running without clothes on — please don’t do that!
Please see Mike if you feel safer carrying a phone in case of emergencies
The Handicap numbers will be used for timing; not got one, please see Mike as soon as possible, so one can be provided for you.
There are two routes, neither of which are flat; a short route of more than 3K, a longer one of less than 6K. Information will be available on the day, giving distance and elevation information, both routes have been professionally measured. Please arrive in plenty of time to get “run ready”.
Start time will be 7:00 for everyone
How the ‘Naked Run Challenge’ works:-
1. Come to the finish, so you know where it is, pick up your Handicap number and decide which route you are going to run. Leave your watch/phone/etc with the security guard. Go to the start and tell the timekeeper your predicted time in minutes & seconds, and route.
2. Once at the start, start running when instructed to do so, your chip will be read automatically, and your start time will be recorded. Run the route you have chosen, and aim to finish at exactly the time you told the timekeeper.
3. Run through the finish, your chip will be read automatically and your finish time will be recorded. Remove your Handicap number, and place in the box near the finish.
DON’T RETURN TO THE FINISH AREA UNTIL YOU’VE REMOVED YOUR HANDICAP NUMBER
4. Collect your belongs from the security guard.
5. Visit The Cross Inn bar, and get yourself a well earned drink, you will need to pay for this yourself.
6. Await the results presentation, and the sausage (or veggie option) and chips, paid for by the Harriers.
The ‘Naked Run Challenge’ winners, will be the those who run their selected route, and finish nearest the time they predicted
Note, Harriers walking group are most welcome to take part, just follow the same instructions, you may win.
Mike needs 6 or so helpers, so if you don’t intend taking part, and can help, please let him know.
General information, arrive early, car share if possible, park in Taurus Crafts please, this is at your own risk, marshals will be at strategic points on both routes, you can’t get lost, wearing hi-viz and a head torch is highly recommended. Routes are on road/paths, road shoes are best. Be mindful of other road/path users, and underfoot conditions. Look out for deer, especially the white ones. Bring something warm to wear after your run. Food will be around 8pm.
Mike & Denise your Naked Run Challenge organisers.
Due to the social run there will be no organised run or refreshments at the Leisure Centre.
Volunteering at parkrun
A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some (particularly Rogiet & Rogiet junior parkrun) are at risk due to a lack of volunteers.
Respiratory Infections
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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