12/01/2010 by Ivan.

Note from race director :

It is too late to pre-enter the Rollick now, but you can still enter on the day. We have had 160 pre-entries and the limit is 300. We did a risk assessment of the course on Sunday and it is no riskier than when muddy ! The race is ON. Hopefully the snow forecast for tonight is not too severe.

Dave Andrews. Race Director.

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12/01/2010 by Lou.

6×800 mtrs - The Link Road is too slippery so we’ll be doing 6 x 3 or 4 mins on the Leis Ctre field. There’s usually enough light to run safely but a head torch wouldn’t come amiss. Jane will be the coach and will be talking us through the session. The aim is to increase speed endurance working at the aerobic/anaerobic boundary. Increasing your speed endurance will improve your race times. Newer runners who haven’t yet built up a basic body conditioning are advised to take speed sessions cautiously at first and should target the slower end of the pace range.

Hospital Hill - Is safe to run on at the time of writing (12.30) but if it gets snowed up by 7 we’ll use the hill on the far side of the LC field. Geoff is leading this one which is designed to improve leg muscle strength, boost the cardiovascular system and develop the ability to buffer lactate, It’s also an aerobic/anaerobic interface session, and the more you do of these the better will be your race pace in any kind of event - not just those with hills. Geoff will emphasise that you should run each hill comfortably hard and consistently: if you run too hard you will not get the full benefit of the session. Each burst will be just 40 seconds and you should concentrate on an upright posture, driving your knees up with a good arm swing. Between each of the three sets of five bursts you’ll have a full two minutes to recover and give each set an equal amount of effort.

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