Archive for the Training Category
The Week Ahead 19 Mar 2012
19/03/2012 by Dick.
The return of the popular all downhill Link Road session on Tuesday. All the speed bursts go with the slope in this ingenious format. Two lots of 1,600 metres/400 metres/400 metres will do wonders for your leg speed!
And on Thursday be in on the ground floor of a brand new Chepstow concept – the long-awaited Bunny Run recce. In the middle of what will start off as a typical Thursday run, we’ll nip into St Pierre Great Wood and do one circuit of a special 1.5 mile run round the wood.
So a head or hand torch will be a must as it’ll be very dark amongst them trees.
Why would we do this? Well two laps of the circuit will form the new Club Championship race, the 3 mile Bunny Run which will take place on three dates in April: Thurs 5th, Tues 10th, and Tues 17th. Your best performance of these three will be your qualifying time for points in the Club Champs. And you know what points mean?
And on Thurs 26th April we’ll split into teams and have a fun relay round the Run. Costumes on a bunny theme will also mean prizes!
Wow – what a week ahead!
The Week Ahead 12 Feb 2012
13/03/2012 by Dick.
It’s the Thornwell Loop on Tuesday. You may prefer to drive down to the Thornwell shops to save time and energy.
On Thursday it’s the Mathern 7 or 5 according to preference.
And finally, it’s the last LCL Cross Country on Sunday. It’s at Rogerstone School, near High Cross just north of Newport.
Meet at LC at 9.40.
The Week Ahead 5 March 2012
05/03/2012 by Dick.
A simple but effective week of excellent training coming up dear reader(s).
Elm Road on Tuesday – a reliable and productive session giving you fast feet cadence, hill climbing body strength and endurance with every one of the 12 efforts.
And on Thursday you can gain the benefit of a fast 5k in the absence of any Club or local races this weekend. The Severn Bridge beckons…
And time to get back for a shower and a cheap curry and drink at ‘Spoons Curry Night. But of course curry is only one choice: there’s the usual full menu as always.
The Week Ahead 27 Feb 2012
27/02/2012 by Dick.
Come and do the Severn Bridge 5k Time Trial on Tuesday – such a good race sharpener with no pressure.
On Thursday it’s the Boughspring runs with distances to suit all tastes.
And finally – Saturday is the final Gwent League of the season. Just over the Bridge in north Bristol, Blaise Castle is a wonderful setting with a free adventure playground and a warm cafe for the family. The senior races are just an hour apart with the men at 12.05 and the women at 1.10.
Be at the LC before 11 to ensure a sharp getaway on the hour.
The Week Ahead 20 Jan 2012
21/02/2012 by Dick.
The Danes Loop on Tuesday - 4 or 5 laps anti-clockwise.
Then a choice of the Sedbury run or the Club Ten on Thursday.
So a quiet week, but a good chance to get some solid training in.
The Week Ahead 13 Feb 2012
13/02/2012 by Dick.
Off to Severn Avenue in Tutshill on Tuesday for the first time this season. A 480 metre speed endurance session. Groups ABC aim for 10 reps, DEF for 8. Do them all and do your race fitness a power of good.
The Mathern 7 is on Thursday’s menu, with a refined shorter version for the Strivers.
And finally the next round of the Club Champs with the Tough 10 on Sunday. Meet at the LC at 9.15.
Tonight’s Training - Change!
07/02/2012 by Dick.
Mud on Ticken Hill and a forecast of sub-zero temperature tonight have caused us to postpone the planned Mounton/Ticken Hill session.
Instead Coach Jane will be putting on a 400/800 metre session on the Link Road.
Apols for any inconvenience.
The Week Ahead 6 Feb 2012
06/02/2012 by Dick.
Coach of the Month Jane Bayliss has thought up a new session for Tuesday based on Mounton. Not a hill session in the sense we usually know it, with carefully adjusted distances for each pace group. A head torch is advisable but not essential. All will be explained.
The Boughspring runs on Thursday have distances for all tastes. Followed by CURRY NIGHT! Bring along your voucher you LCL winners!!!
And on Saturday the very user-friendly Gwent League course at Brecon beckons. Women start 12.50; men 2.20. Meet maybe 11?
The Week Ahead 30 Jan 2012
30/01/2012 by Dick.
Elm Road is Tuesday’s workout. An ideal session on a quiet road with an up and down on each lap – great for leg speed and leg strength.
Then it’s that old favourite, the Tour of the Town, on Thursday.
And finally, the next round of the Leisure Centre League cross-country series. Up at Parc Bryn Bach, with its mixture of mown grass, moorland and tram road bed, there’s never a dull moment on this circuit. Hot showers and hot drinks in the Visitors Centre afterwards make this a great running experience. Be there!
Meet at 9am to share cars.
The Week Ahead 23 Jan 2012
23/01/2012 by Dick.
Steep Street is this Tuesday’s venue dear runner. Six long and six short hills will give you a marvellous cardio-vascular boost as well as upping your leg strength for improved running efficiency in all your future training and races.
Then try out that improved efficiency and cardio-vascular ability on Thursday in the Severn Bridge 5k Time Trial. Regular time triallists find that their racing know-how and race times have benefitted from the monthly no-pressure Bridge runs.
Hope to see you on Saturday evening at the annual awards dinner. I hear that there are still a few places left for this informal gathering. The delicious and plentiful home-made food alone is worth the admission price, folks.
