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Morning all, forms for this week are now up! Please put your name down if you’re coming. It is essential that you do this in order that we can provision leaders properly to each group.

Speaking of which, Chris put out a call for volunteers for this coming Tuesday to help him complete his LiRF training.

If you value these Thursday sessions and want to be able to continue running in them, then you have a responsibility to help us ensure that you’re able to do so by putting your name forward if you’re able, particularly if you have not helped before. You will only need to turn up 30 minutes before the Tuesday session if you’re coming to that.

More than half of the people who have volunteered for Tuesday are already other leaders!

We have several more people completing their training over the coming weeks and will need more help with those. It’s not fair to keep relying upon the same people. Please do your bit.

Tuesday’s session is ~2K reps (2 laps of the track), with 90 second recoveries.
Recommended workouts are:
G1 – 4 reps
G2/3/4 – 3 reps (with additional 1K rep for Edinburgh marathon runners)
G5 – either 3 reps, or 2 reps with additional 1K rep
Obviously tailor these according to your training volume and current fitness.
Don’t forget that if you have a watch with lap functionality (all Garmins do this), then you can use your lap button after each rep instead of hitting start/stop. You will have different data screens on the watch (which you can often edit to your liking), one of which will show lap time.
So if you’ve been guessing at how long your rest is, spend some moments familiarising yourself with how your watch works because this will do it for you.
If you don’t have a watch with this functionality, I would recommend that you run with someone who has.

Mick is taking a social for those who would like to just jog on Tuesday instead.

Thursday’s route is M5. This is just over 10K in distance and goes over pit top. There are no shortcuts (unless you know your way back through the woods).
If it rains, then you may want to wear trail shoes for the sloppy bits in the woods, otherwise old road shoes will probably be fine.

See you in the week!

Hi all, forms for this week are now up! Please make sure you put your name down if you’re coming along.

Tuesday’s session is ~1K reps: 5 – 8 of them, with 60 second recoveries.

Thursday’s route is M4, which is just over 6 miles. There’s a shortcut at around 3 miles (before the woods) for those wanting / needing to take that.

Don’t forget to let Mick know if you want to get involved with the Rother Valley relays.

If you’re free on the evening, you should – it’s a great race. You don’t necessarily have to be there for 6:30, that’s just when the first leg goes off – it’s fine to come later providing your team know this and have enough time to explain to you where the handover area is. This event attracts all abilities!

See you in the week!

Hi all, apologies again for the delay with this – Jim’s been a bit busy this weekend.

Forms for next week are up – please put your name down if you’re coming.

For those who have done any marathons (Manchester/Tissington/London etc) or other distance events and who don’t want to run – thought tomorrow it might be nice to go for a drink to celebrate in the Icebreaker while everyone else is doing their thing?

As for those who are training:

Sadly there will be no G1 this week unless we’re able to do a last minute shuffle. Normal service will resume there next week.

Tuesday’s intervals are 10 x (3 min / 90 second recoveries)

Thursday’s route is M1. This is mainly in the woods, so you’re probably best off with trail shoes if you have an old pair.

See you in the week!

Hi all, forms for this week are finally up. Sorry, but we are only likely to be offering limited groups this Thursday.

Tuesday’s session is 30 second reps with 1 minute rest. These are NOT sprints – they should be controlled efforts at around your next target 5K race pace or slightly above.

Those doing London Marathon will do 12 sets.
Everyone else will do 20.

Thursday’s route is M2 – this is likely to be muddy in parts, so an old pair of road shoes / trail shoes are advised.

Some further things to get out of the way:

• Jim still has Road League numbers for Andrew Teasdale, Ben Hales, Dean Clarke and Gemma Scougal. If any of you are wanting to be there this week, then you will need to collect your numbers from him at the club tomorrow evening (or at some point between now and Wednesday night), as he won’t be there this week.
• Rother Valley Relays 2024: this is on Tuesday 14th May, first race off at 18:30 from Rother Valley park. This was an amazing event last year and we’re hoping to get a huge troupe out there again this time. We’ll post more early next week.
• Dam Flask Relays 2024 (aka organised chaos): this is on Tuesday 18th June. It’s utter madness, but a fantastic team event taking place in and around Dam Flask Reservoir in (above?) Lower Bradfield, Sheffield. Getting it out there. There’s a hill.
  Again, a wonderful team event and something that should be on your radar.

See you in the week!