Tuesday 02 July
This week is the fourth race in the GLCL road series, taking place at Blaenafon Heritage Railway. Full details can be found on the GLCL website (link below), plus in communications from Captains Julia and Doug.
For those not racing GLCL there will be one coached session on the Leisure Centre track. Coached by Eddie, this will start at 6:30pm. S3. This week is 8 x 400 then 6 x 200. 400@ L2 with 60 secs - 2 mins rest - 6 x 200 jog @ L1 then 200 @ L3/4 with 2 mins rest.
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 the session coach beforehand if you intend to bring a junior.
Training Strategy
Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.
Thursday 04 July
This Thursday is our own Tintern Trot. You can help, or race, or help then race. Please see the website and FB posts for details.
For those not involved in Tintern there is a choice of a training run or a coached track session, full details below.
Track Session. This will be coached by Eddie, starting at 6:30pm. Thursday sessions involve routines which prepare runners for weekend racing. This week is 20 mins with random 10 sec strides at L4.
Training Run
This week's run is St Pierre, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Dickie is MC and will get you into in your groups. You may choose a tempo, social run, a 45 minute out and back led by Corinna, 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.
Please see the website for all the Thursday training routes. Note that route maps have been updated and GPX files added to download to your device
The recommended Tempo effort in this run is the 1.18 mile Strava Segment 'Great Barnet's Wood to the Rd'. By running this section at Level 2 each time, you can track your progress through the summer.
After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
Other Announcements
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders. Please put your name down to volunteer if you can, using the link below.
Trial Membership
Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.
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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