The Week Ahead 8 March 2010
08/03/2010 by Dick.
Only 3 weeks to the FoD Half and what training you decide to do is important in optimising your race performance.
The Severn Avenue session on Tuesday will give you just under 500 metres of fairly flat (but a testing little slope at the end) speed per loop with a slow jog recovery between each of the 8 or 10 efforts. Last time some of us found that we were taking it too fast at first, but then controlled our pace better: and control of pace is what you need in racing.
The alternative Hospital Hill aims to give you more strength – in your legs and upper body as you drive up the hills within the 40 secs effort. It should improve your running efficiency in general, and specifically your ability to glide effortlessly (!) up the slopes in the FoD course, and then push off the top with strong legs.
A good chance on Thursday to put in a ten-mile pace run with the over the Severn Bridge and back course.
Plenty of time after to change and get yourself down to the Bellhanger for CURRY NIGHT!!!
A call to arms for Sunday. The final LCL cross-country at Rogerstone, Newport is a vital race for Chepstow. Our men’s team are only a couple of points behind the leaders, so a good turnout could just get us success. Our women need a good performance to clinch first place. Come along and be part of a great Club experience. There will be cakes!!! And a pub visit!!!
MEET AT LEIS CTRE 9.45 TO SHARE CARS
The Week Ahead 1 March 2010
01/03/2010 by Dick.
Ivan starts his stint as March’s Coach of the Month by offering us another go at his Beech Grove (gentle) hills session on Tuesday. Just round the corner from the top of the Link Road, it’s 3 or 4 sets of four 40 second hills with a jog back recovery.
He’s also given us the option of four laps of the Thornwell Loop.. This is a very effective session, but as Thornwell is a good two miles from the LC SOME RUNNERS MIGHT WANT TO THINK ABOUT DRIVING DOWN OR AT LEAST GETTING A LIFT BACK. There’ll be a chance to make that decision before we leave at 7.
With both sessions the recoveries are longer than last month’s to encourage a faster pace in keeping with March’s dedication to peaking for the FoD Half Marathon.
Thursday’s run will be the Hayesgate route which can be viewed on the Training & Coaching page.
The final Gwent League cross-country on Saturday is just over the Bridge at Blaise Castle in the north Bristol suburb of Henbury: less than a half-hour drive. We’re meeting at the LC at 11, with the men’s race at 12 and the women’s just after 1. Blaise is a very family friendly country park with an adventure playground and café.
And finally…you will have seen the email advertising the recce on Sunday morning of April’s Club Champs race, Mynydd Troed. This will be a gentle jog round the course which is seven miles long with three ups and downs in the heart of the Black Mountains. We’ll be based at a very nice pub, the Castle Inn at Pengenffordd into which we may slip after the run
It is classed as an A medium fell race which shouldn’t put anybody off. It will be marked by tape and friendly marshals.
