Summer Run Sessions

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September 2010

Su	Mo	Tu	We	Th	Fr	Sa
			1	2	3	4
5	6	7	8	9	10	11
12	13	14	15	16	17	18
19	20	21	22	23	24	25
26	27	28	29	30
		Events
Sep 12 - Swim Sessions (KHVIII) Sep 14 - Run Session (Memorial Park)

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[Captain Snax]

The Run sessions will continue to take place on Tuesdays 7pm. But will now meet at the main park and ride car park EVERY WEEK until September.

We'll still be doing a mixture of sessions but using the park as a base. We'll be trying to do shorter sharper stuff to help with your racing season! So get the buckets ready.

Sessions are for ALL ABILITIES - please contact me if you're not sure.

They will continue to be a mixture of coached and led sessions between myself, Ed and Rich.

[Captain Snax]

We haad a great session last night. So thanks to Ed, Dan, Rich, Fiona, Amanda and Matt for all their hard work! and it looked tough, I was so glad to be encouraging from the side. After a good warm up and some drills we did 2 sets of 5 or 6 400s round  a loop from the war memorial in the memorial park. So well done everyone for their efforts.

I'll email you the spread sheet with your splits shortly. We'll try and keep clocking your splits so you can see how you are improving.

[Captain Snax]

Until September we are continueing to meet at the memorial park in the main car park. We are operating a programme as follows

1st Tues of month:   Hill Reps (Coach: Penny)
2nd Tues of month:  Long Reps eg miles/800s (Coach: Rich)
3rd Tues of month:   short reps eg 300s/400s/500s (Coach: Ed)
4th Tues of month:  Fartlek or a steady group run (likely un-coached so will have to organise yourselves but please accomodate eveyrone and don't leave anyone behind)

(5th Tues of month if there is one......surprise....)

All abilities welcome.

[Captain Snax]

Thanks to all 10 pepole who turned up to the run session last night it was great to so many people. We even had some delicious prizes for the best effort, determination and most witty joke!

Hope your abs aren't hurting after our wee core strength session at the end!

Next weeks session will be hill reps up Bates Road!

Perfect for anyone recovering from an Ironman.....Ed.

[Captain Snax]

as there are 5 tuedays in august which kind of scuppers our wee programme I am thinking of organising a wee transition practice and possible brick session so you still get a wee bit of running in, in preparation for Roade on 26 Sept.

This would be fairly informal and I'd be thinking of using the car park at tesco, cannon park.

Let me know if you think its a good idea and if you might come.

[fiona f]

Unless I suddenly get a life that doesn't involve getting sweaty in public as a group, I'll be there... 

[Captain Snax]

400m reps this week! So get ready for some hard work, and I'll be looking for some faster times from everyone than the last time we did it!

[ed_m]

*splutter*

[Captain Snax]

except if you raced at the weekend or especially if you raced an ironman in the last 2 weeks in which case you will be on enforced slower reps.

[Daveaa]

Hi I have just joined your on line network and I have missed the summer runs !! do you have any plans to continue this into the autumn

[richy4]

Hi Daveaa, welcome.
Yes the run sessions are still ongoing at Memorial Park 7pm Tuesdays

[Captain Snax]

Davea and some of our sessions would be perfect for you if you have Snowdonia marathon coming up.

On the first Tuesday of the month its hill reps!

[howesc]

Glad you explained how the hill reps fitted into the schedule. I know when to be busy doing something else now. 

[Captain Snax]

HTFU !!!!! 

or Matt will keep beating you!!!!

[Daveaa]

Great I will see you there next Tuesday thanks davea