Unfortunately I am travelling to London tomorrow and not back till late Thursday, so you are by yourselves this week.
Plan for the week
Mon (7:30) - Track pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. If you are less experienced doing efforts, then drop the middle 1000m effort. PLEASE ENSURE YOU FOLLOW TRACK ETIQUETTE. Use lane 1 for efforts and lanes 2/3 for the recoveries. If you get any grief from anybody, can you please feed this back to me.
Wed (6:30) - 400's. St Leonards. 1:30 from the pill box hidden behind the hedge, downhill to start with. 1:30 recovery where you finish your effort, 1:30 back up to the pill box, 1:30 recovery. Do 10 X 1:30 efforts, with the 10th one continuing along the road to Fairmoor rather than back up the hill to the pill box. Then back to the club house past Fairmoor garage.
Thurs (6:30) - The schedule says surges. This is a good session, but somebody needs a watch because the timings are complicated. The schedule says to do this starting at the A1/ Clifton Lane junction. However, more recently we have been doing it over the Steads, starting at the left turn in Mitford. The session comprises 4 composite efforts with 3 min recoveries in between. The efforts are as follows: 4min good pace followed immediately by 40s running faster; 3min good pace followed immediately by 60s faster; 2 min good pace followed by 80s faster; 1 min good pace followed by 100s faster.
Plan for the week
Mon (7:30) – Hills. 1:30 up and 2:00 recovery to get back down to starting point. Run these from Mitford Church. 10 efforts, with the 10th heading back towards Morpeth.
Wed (6:30) – 6 min efforts. Steads route either back straight down the hill past Serle’s or via water tower. 6 min efforts from the left turn in Mitford with 2 min recoveries. Work hard to re-group after each effort. Do 4-5 efforts.
Thurs (6:30) – Track, “5K” session: 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
The next couple of weeks I’m away most of the time. I can only make Thursday this week and not a single day the following week. I suggest emailing round to see who might be running on Wednesdays and Thursdays when I’m not here.
Psychology is very important in running. It is often the difference between the person who wins gold compared to the one who wins silver in the Olympics. However psychology is also important for club and enthusiastic amateur runners. To do well in a race requires focus and determination. There is a need to be able to manage the ‘pain’ in the latter stages of a race to prevent it leading you to slow up. Even in training there is the need to have your head ‘in the right place’ to complete an effort session or a long run. For professionals their entire focus is their running with the rest of their life having to fit in with it. They can spend time mentally preparing for an event. This is not the case for amateurs where running has to fit around all of the various other aspects of their lives. It is all too easy to arrive at a training session or race with your mind still turning over some non-running issue. If at all possible it is good to take a bit of time to try and focus on what it is you are trying to do in the session/race. In busy lives this is not always possible. It is important not to under-estimate the impact of this on your performance. You might end up with a very disappointing time in a race. However remember that what you have done is probably still at the very least a reasonable tempo session. As ever it is a case of learning from such situations and thinking about ways of doing better next time given the constraints of your life.
Plan for the week
Mon (7:30) - Track 800s. 4-6 X 800m efforts with 1-2 min recoveries. In general if you are working in pace for races up to 10K as many of us are doing at the moment, go for 1:30 or 2 min recoveries. If you are focused on half marathon plus, then go for a shorter recovery of 1 - 1:30 min.
Wed (7:30) - Newburn River Run.
Thurs (6:30) - grassy pyramid - good recovery session after a race. 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.
Contrary to the previously circulated schedule, I hope to be down on Monday. Either way, please be aware of some of the conflict that has occurred with other groups on the track on a Monday night. If I don't make it, let the other groups know what our group is doing. Run the efforts in lane one. Get off the track for the recoveries.
Also contrary to the schedule, I won't be down on Thursday. It will be a little uncertain how many people turn up. If you are on the email list, I suggest emailing around to find out who is running. The planned session is a good recovery session - though you can work hard on it as well. However if everybody turning up to run have not done Newburn, then you may want to do another session.
Blaydon race week next week, so there is no session planned for Thursday. Hope to see loads of you are the races!
Plan for the week
Mon (7:30) - Steads - fartlek with efforts up the hills.
Wed (6:30) - Track 400's - A session that you can do really hard, or one that you can take easy to loosen up prior to Blaydon on Thurs.
Thurs (6:30) - Blaydon. No organised training session from the club house.
UKA Level 2