Tuesday 06 May
There is no Tuesday training this week.
This Tuesday is the first race in the GLCL Road series, hosted by...us!
The start is just below the Aust Service Station and will go out on the upstream side and back on the downstream side. It is pretty much bang on 5 miles. The only change this year is the parking venue, where we will be using the top part of the service station site, which used to be the service station. This is now Gympanzees which is looking to establish the site as an activity/leisure centre for children with physical and learning disabilities. Therefore we will be looking to raise some funds via car parking donations, so if you are parking on the Aust side please bring some cash.
If you are not able to run then please consider helping out, Julia has put out an email and FB post for people to sign up.
The numbers in use will be the same ones we used for the XC season and last year’s road race series. If you need to register for a number or check your number status you can do so via the link here.
As a home race we will be looking for a big turn out and don’t forget in the road series each team is made up of 8 runners.
Thursday 08 May
This Thursday is the 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 Pace pyramid. 2 x 10 mins x 400s. 3 pace segments L1, L2 L3, reverse for second 10 mins L3, L2, L1.
Training Run
This week's run is St Porthcasseg, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Gill is MC and will get you into in your groups. You may choose a tempo or social run, a 45 minute out and back, 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 GPX files added to download to your device.
The recommended Tempo segment for this run is the 1.1 mile Strava Segment 'Racecourse Wall St Arvans to Chepstow'. By running this section at Level 2 each time, you can track your progress through the summer.
After the run will be our next Coach led discussion. Starting at 8:15pm, Andrea from CryoSport Recovery is going to talk about the benefits of cold therapy and dry needling on recovery from exercise and injury, and how to change your mindset and improve your performance. The discussion will last around 30 minutes including questions. Tea/coffee and biscuits will be available as normal.
Want to Join the Coaching Team?
Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!
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 are at risk due to a lack of volunteers.
Dickie.
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