Next Coach Led Discussion. Our next Coach Led Discussion is on Thursday 10 July in the Leisure Centre bar. Led by Isaac from Fortitude, the subject is 'All or Nothing Is Getting You Nowhere: Here’s What Actually Works For Lifelong Consistency'.
Tuesday 01 July
This Tuesday is the fourth race in the GLCL Road series, this time at Cwmbran and hosted by Griffithstown.
The race will start at 7:30pm at The Olive Tree, Northfields, Edlogan Way, Cwmbran, NP44 2JJ. There are various carparks (see below), and toilets in The Olive Tree or Morrisons.
If you need to register for a number or check your number status you can do so via the link here.
For those not racing, we have one coached track session.
Track Session
This week's session will start at 6:30pm on the Leisure Centre track, and will be coached by Stuart and Eddie. This week will be 400s for 30 mins with an active recovery of 90-120 secs between each. Active recovery is important as this will impact on maintaining consistent form and posture. The aim is about consistency and pace judgement so that your last 400m lap is roughly the same time as your first lap, without having to speed up. There will also be a 600s variation.
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.
Thursday 03 July
This Thursday is our Tintern Trot. You may help out, or run, or help and then run. All details and calls for volunteers are on the FB group and website. For those not involved in Tintern Trot there will be a track session or training run.
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 70/50/30 segments.
Training Run
This week's run is St Pierre, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. 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 1.18 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.
Due to Tintern Trot, there will not be tea/coffee and biscuits in the Leisure Centre bar.
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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