WFC Runners - 15th November - Park and Ride circuits

This weeks the runners visit yet another new venue...this time the South Winchester park and ride.  In looking for new venues I am looking for quiet parks or road that are well lit and can cope with 25-35 runners and to this end the park and ride is perfect.  The grid like layout of the park and ride also gives us the chance to do a pseudo track session.  And as people pointed out...there are loos! 

Conditions were perfect for running with it being warm and dry and we had 19 amazing Fit Clubbers joining me for a superb session.  Rachel kindly helped me by taking teh register whilst I laid the course out.

We met at the main building and headed off for a 1km warm-up.  

Once nicely warmed up we started with a simple rectangle run (of around 500m) where you ran hard for about 150m, then jogged for 50m, then sprinted for 50m, then jogged for another 50m before sprinting for 150m and then jogging back to the start.  We did this twice.

Now that we were nicely warmed up we played a game called "meet and retreat".  For this we got into pairs of similar ability and lined up at the mid-point of the rectangle.  

Each pair then set-off at about 10 second intervals
in opposite directions around the rectangle.  As soon as the runners met they would turn and run back to the start point.  As the pairs were similar ability they should make it half way round the rectangle before meeting and then should make it back to the start at a similar time.  The aim was therefore to push hard and get beyond halfway before meeting your counterpart.  The aim was then to beat your counterpart back to the start!  This was repeated 3 times.


We then repeated the rectangle run a further 2 times before gong for a nice cool down run and a stretch before heading off. 

Best of luck to everyone running the Gosport half at the weekend.