News
For the second week running there were no races and therefore the only update we have is for parkrun!This week saw 17 Fit Clubbers at Winchester, where we were once again the second best represented club after WADAC. We also had Lynn, Ben and Shelly all volunteering!
Yet again Lucy G set another PB, taking over 20s off of the PB she set the previous week. Alf's son Alfie also set a new PB with a fantastic 23:02. Mike H set a season's best time with a cracking 20:43.
Consolidated report here:
Monday 11th Feb - Track Session
Monday saw the first track session of the year for the runners. In what I am hoping will become a monthly event, there were 7 of us who headed to the track for some focussed speed training.
The track is an excellent way to dial in your speed training and really work on the paces that you want to hit. With the track being perfectly smooth and flat and it being a measured distance it is a training location.
I must admit the organisation of the session was fairly selfish, with me wanting to do some very specific 5km training. Fortunately Mike H and Allen were also willing to join me for the same session. The rest of the group were made up of Mikaela, Alice, Elsie and One R.
The session I was keen to run was a 1 mile warm-up followed by 5 by 1km with 600m recovery. I was targeting 4:10 a km or 20:50 5km pace. Thanks mainly to Allen's superb pacing we averaged this pace across the reps, even dropping in a 4:03 km as the very last rep.
The rest of the group were set a one mile warm-up followed by 400m hard with 400m easy recovery. We then all regrouped at the end to do a final couple of laps.
It was a great session and one I can't wait to repeat in the next few weeks!
Thursday 14th Feb - Cathedral and High Street Sprints
Monday saw the first track session of the year for the runners. In what I am hoping will become a monthly event, there were 7 of us who headed to the track for some focussed speed training. The track is an excellent way to dial in your speed training and really work on the paces that you want to hit. With the track being perfectly smooth and flat and it being a measured distance it is a training location.
I must admit the organisation of the session was fairly selfish, with me wanting to do some very specific 5km training. Fortunately Mike H and Allen were also willing to join me for the same session. The rest of the group were made up of Mikaela, Alice, Elsie and One R.
The session I was keen to run was a 1 mile warm-up followed by 5 by 1km with 600m recovery. I was targeting 4:10 a km or 20:50 5km pace. Thanks mainly to Allen's superb pacing we averaged this pace across the reps, even dropping in a 4:03 km as the very last rep. The rest of the group were set a one mile warm-up followed by 400m hard with 400m easy recovery. We then all regrouped at the end to do a final couple of laps.
It was a great session and one I can't wait to repeat in the next few weeks!
Thursday 14th Feb - Cathedral and High Street Sprints
This week saw the runners meeting once again at Abbey Gardens. It was Valentine's day so numbers were down on recent weeks, but we still had 17, including Lynne who joined us from the Other Fit Club sessions and Jenny and Sarah's friend James, who joined us for the first time! Welcome to the group!We started off with our usual warm-up before heading off for a jog along the river, up College Street and through the Kingsgate into the Cathedral Square.
Here we started with 4 laps of the square, separated with just a short recovery break. The aim was to run the laps as hard and as consistently as possible.
From here we headed past the front of the cathedral and over to the High Street. Here we based ourself at Pret. from here we did a hard effort up the High Street to the Butter Cross and then jog recovered back to the start, before another hard effort up to the top of the High Street with jog recovery back to the start. This was repeated 3 times. We then headed back to the cathedral for 2 more laps of the cathedral square.
We then jogged back to Abbey Gardens for our cool down and stretch.
Thank you to everyone who came along and congratulations to the new members!
New Year Running Challenge
Apologies for the lack of an update for week 5! Here is the week 6 update...
We have 31 runners left in the New Year running challenge. Of this 19 have maintained perfect records. 12 have used their wildcards so far.
The scoring for this second block is as follows:
1 point per %age of runs completed giving a maximum of 100 points per week.
25points for hitting or exceeding your long run distance for the week. 20 points for being within 80% of your long run distance, 15 points for 60% 10 points for 50% and 0 points for less than 50%. e.g. you predict 10km and you run 6.5 you will get 15 points.
As at week 6 the maximum points you can have is 650.
Good luck for week 7, and keep up the hard work!
Apologies for the lack of an update for week 5! Here is the week 6 update...
We have 31 runners left in the New Year running challenge. Of this 19 have maintained perfect records. 12 have used their wildcards so far.
The scoring for this second block is as follows:
1 point per %age of runs completed giving a maximum of 100 points per week.
25points for hitting or exceeding your long run distance for the week. 20 points for being within 80% of your long run distance, 15 points for 60% 10 points for 50% and 0 points for less than 50%. e.g. you predict 10km and you run 6.5 you will get 15 points.
As at week 6 the maximum points you can have is 650.
Good luck for week 7, and keep up the hard work!
WFC parkrun Club
Winchester Fit Club Runners is set-up as a club with parkrun. If you go into your profile (there is a link to it on the parkrun results email and newsletter email) you can select your club. Change yours to Winchester Fit Club Runners and you will appear in the consolidated club report that we get each week.
WFC Runners WhatsApp Group
There is a WFC Runners WhatsApp chat group where we generally just wang on about running, races and cake. If you are not already part of this then please get in contact with Coach James or Coach Mike who will add you.
WFC Runners Strava Club
If you are a Strava user there is a Winchester Fit Club Runners club page. This can be accessed here: https://www.strava.com/clubs/WFC-Runners. Request to join and we will approve!
Booking onto sessions
Booking onto our training sessions enables the coaches to plan the session accordingly. You can book on in the following location: https://winchesterfitclub.simplybook.it/v2/
Race Calendar
The race calendar is now stored here: https://wfcrunners.blogspot.com/2019/01/race-calendar-2019-and-beyond.html
No comments:
Post a Comment