On Thursday is or next Coach Led Discussion, details below.
Tuesday 08 July
This Tuesday is the third race in the Rose Inn series. You can help out, or run, or help out and then run. Full details on Facebook and the website. Remember that your best Rose Inn race counts towards August's Club Champs, and to qualify you need to volunteer once as well. Speak to Wendy or Marg if you need a volunteering opportunity.
For those not helping or racing Rose Inn, 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 Vanessa and Eddie. This week is 10 x 400 with 2 variations:
1. Two sets @L3 with up to 90 seconds interval. 5 mins between sets. You may be asked to run 5 and 10 faster to test speed endurance.
2. 10 x 400 with 300 @5k pace and speeding up for the last 100.
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 10 July
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 20 mins track, 10 with a proactive segment and 10 with a reactive speed segment.
Training Run
This week's run is the 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, Isaac from Fortitude is going to talk about 'All or Nothing Is Getting You Nowhere: Here’s What Actually Works For Lifelong Consistency'. 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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