The Busy Week Ahead

24/11/2009 by Dick.

Lots of good things on this week, dear Reader, starting with a nice choice of training on Tuesday.

You can opt for 12X400 metres down the Link Road with 90 secs recovery between each burst. This one’s designed to boost your speed endurance, with the bonus of doing wonders for your leg speed and stride on the downhill sections especially. As you know, speed is what you need to improve your race PBs, and speed is the product of leg pace and stride length.

Two other elements of successful running are cardiovascular fitness (heart/blood vessels/lungs/muscle fibres) and strength. You can get both of those from the alternative session on School Hill. We’ve split this into three sets of four, so you’ve got a nice break after four and then eight bursts up the hill. This will enable you to attack each rep with fresher legs and thus get more benefit from a higher knee lift and a stronger stride.

If you’re torn by this choice and feel you should do both, then why not save the hill session for another day in the week? A weekly hill session is strongly recommended and many runners find that they can fit one in in an odd half-hour and still train hard the next day.

A special evening on Thursday  …. it’s our AGM. Here’s your chance to influence what goes on at the Club, to hear about what’s being planned for our future, and to vote for committee members. The Tour of the Town run will start early at 6.30, with the meeting starting at 8 down in the Community room, where a tasty buffet will be ready at 7.30. A special feature will be the draw for our three Club London Marathon places. If you haven’t given Syd your name for this then do so by Tuesday eve.

On Saturday at Llanfoist Village Hall near Abergavenny the notorious Blorenge Winter Fell Race starts at 2pm. Entry on the day is all of £2.50. Only a couple of miles in total with just the one hill, it’s a pussycat really. Last year our Coachy found it too short and easy and added a couple more miles just to get his money’s worth. Anyone who dares to suggest that he got seriously lost will be hearing from his solicitors Thrett, Grabb & Fleecem.

More importantly Sunday is the next LCL XC with a welcome return to Pontypool Park that oldtimers will remember with fondness from the early years of the League. Meet at our LC readyto leave at 9.45 (note change), or be at Ponty in time to start running at 11. DON’T FORGET YOUR NUMBER!

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