Good luck to all those running the Edinburgh marathon today (Helen, Jilly, Mike and Simon that I know of).  I hope that conditions are not too hot!


As it is a bank holiday on Monday, the plan is to run at 5:30 as per our recent practice.


Plan for the week
Mon (NB 5:30pm) - river run.  Following the river to Bothal and then back via the Pegswood bypass
Wed (6:30) - Track pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
Thurs (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m). 


I hope to be around all week.

Plan for the week
Mon (7:30) - Track 600s.  8X 600m at 5K pace with 2 min recoveries.
Wed (7:15) - Clive Cookson 10K.  There are still places available:  http://www.racenumber.co.uk/events/clive-cookson-10k-3/
Thurs (6:30) - Bypass.  Stead run or tempo to suit all comers!


I am away on Monday.  PLEASE make sure that you observe track etiquette if you are doing this session.

​Plan for the week
Mon (7:30) - Track 800m special session.  5 X 800m with 2-3 min recoveries:  1st 800m at 5K pace;  2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.
Wed (6:30) - River run.  From club house follow river through Carlisle park, past Gooshill, cross river and behind Morrison’s, through Bothal woods.  Turn left up the hill and return via Pegswood Bypass (option of tempo from the Fire Station (approx. 1.3 miles).
Thurs (6:30) - Grassy pyramid.  Morpeth common.  Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort.  Whole pitch recovery then repeat.  Finish session with option of effort along Wani line for 0.5 to 0.7 miles.

I'm away on Wednesday but plan to run Monday and Thursday.

An historic day?  Eliud Kipchoge today did not quite break the 2 hour barrier for the marathon but took around 2.5 mins off the currrent world record (2:02:57), completing it in 2:00:25.  The run doesn't count as a record though since he and two other runners had pacemakers dropping in and out as they ran circuits of Monza race course.  Never the less, this is a pretty impressive run, averaging 4:36 mins/mile and being equivalent to running 100m in 17s 422 times in a row (must try to beat 17s for 100m next time I'm at the track!).  What can we learn from this?


Well it certainly sounds like it is going to be physically possible for somebody to break 2 hours at some stage.  Additionally, while there were various strategies employed to maximise pace (such as trying to create a wind break for the runners and delivering drinks by scooter) the key, as in all the races that mere mortals like us do, is pacing.  Get your pace right and great things are possible.


It is also worth noting that the Monza circuit is 2.4Km long.  That means Kipchoge had to run this 17.6 times.  So no more complaining in the winter when I suggest seven laps of Lanci Park - OK? 


Plan for the week
Mon (7:30) - Hills.  Mitford Church.  10 X 1:30 up with 2:00 downhill recoveries.
Wed (6:30) - Track 5K sessions: 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - Surges. 4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard.  We'll probably do this on the Steads route, but if people want a longer run , we could do a route through Clifton and Hepscott.


I hope to be around all week.