Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 21 November
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 the Danes / Lancaster Way Loop, which shortens the climb of the traditional loop and adds a beneficial plyometric element. Meet by the Leisure Centre steps by 6.25pm for a quick briefing and the jog to the Danes. The session will be coached by Dick and Paul.
Coach Dick says: 'The loop starts with free-running down Huntfield Road, and a left turn before the end into Lancaster Way. This leads into the park - where a head torch is recommended - and the bottom of two flights of steps. Take the left flight and drive hard up with single strides to the flatter area at the top.
You’re now at the top of the first part of the climb up St Kingsmark Avenue, which you follow round to the right at a steady effort. The Avenue then bends to the left cueing an increase in your pace all the way to the Avenue top.
At the top, turn left into Kingsmark Lane in recovery mode, to complete the loop at the Huntfield Road turn. Then off you go again for as many loops as you can fit into 30 minutes.
Safety Note: although you’re mainly on pavement for this session, care should be taken crossing the four or five side roads coming from your left as you run anti-clockwise round the estate. Hi-Vis is mandatory'.
Juniors
This session is not suitable for juniors participation.
Performance Session
A Performance Session will take place on Mounton Road, starting at 6:30pm. These 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.
Annual General Meeting
Following this week's training, the AGM will be held in the Leisure Centre bar, meeting at 7:30pm. See Lorraine's email for the agenda.
Thursday 23 November
Thursday's run is Mathern, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. Dave is MC and will get you into in your groups. You may choose a tempo or more social run, a 45 minute out and back run, or a walk.
The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).
Hi-Vis is mandatory and you will require a headtorch
After the run is tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
Thursday Volunteers
The MCs and 45 minute run leader rota until Christmas is now full, thank you to all volunteers. We'll be asking for volunteers into the new year soon!
Speedway 10k - Sunday 28 January
Helpers are needed for this event, both on the day and setting up the day before. Race starts at 11:00am. Please contact James Blore if you can help.
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.
Dickie.
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