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Unfortunately I have injured my ankle and am not ablke to run for the next two weeks. The email has the plan right through to the New Year. I will be trying to find some time to sort out a new schedule that I hope I will circulate in due course.
Because there is likley to be a low turn out some nights over this period of the year, I suggest replying al if you plan to run to see who else is. W/B 19th Mon (7:30) - Hills. Cottingwood Lane. 1:30 up and 2:00 to get back down to the start. X 10 Wed (6:30) - Tempo. Lancaster Park. 3-7 laps on a role. Quick, but not so quick you can't speak in short sentences. Thur (6:30) - Track pyramid: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries W/B 26th Mon/Boxing Day - There are various runs on Boxing Day. If people want to run together in the evening I suggest emailing round and agreeing a time and a session. Wed (6:30) - Hills. Cottingwood Lane. 1:30 up and 2:00 to get back down to the start. X 10 Thur (6:30) - This is down as a track session (1600). I am not sure if anybody will be around to unlock the track. You could risk it, or go to Coopies Lane and do 5 min efforts from the station, 2 min recovery from where you get to then 5 mins back to the station. 4-6 5 min efforts in total. Wishing you all a very Happy Christmas, Hamish Plan for the week
Mon (7:30) - Low Stobhill 800's. Two circuits of low stobhill – 2 min recovery from when 1st runner completes circuits. 6-8 reps Wed (6:30) - Christmas handicap - hopefully you have all signed up for this. Contact Kevin Bray to do this (kevinbray7924@outlook.com) Thurs (6:30) - Track 5K. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first. 2016 is turning into a running year that I want to forget. My problems have been compounded by twisting my ankle on Thursday night. Given that I still can't walk without pain and my foot and ankle are still swollen, I can pretty much guarantee that I will not be able to run for at least the next week, if not longer. I guess that if you have one on-going problem, you might as well have more than one! I am just hoping that everything will get sorted as early as possible in 2017! Plan for the week
Mon (7:30) - Track 800's. 6-8 x 800m with 1-2 min recoveries. This is a really good tough endurance session that challenges your ability to maintain your pace throughout the whole session. Being on the track it is obviously easy to see if you manage to do this or not. Wed (6:30) - 9's. Lancaster Park. This is an excellent introduction to tempo running which is one of the most important but most ignored facets of training. This session works for a broad range of ability since we regroup after each lap of Lancaster Park. We do three in total. Efforts are from the postbox anti-clockwise, finishing when the first runner gets all the way around the estate which should be around 9 mins (hence the name of the session). On getting to the postbox, the first runner turns and jogs clockwise, picking up runner as they meet, until they reach the last person, then all proceed anti-clockwise to re-start effort at post-box. Thurs (6:30) - 2s and 1s. Short quick efforts in Kirkhill. 2:00 efforts with 1:00 recoveries X6. Then 1:00 efforts with 1:00 recoveries X 6. |
Hamish McAllister-Williams
UKA Level 2 Archives
January 2019
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