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w/b 1st Jan

29/12/2017

 
I hope you have all had a pleasant Christmas and not eaten too many mince pies!


I have put together a new schedule for the start of the year.  If you would like a copy, please email me at hamish.mcallister-williams@ncl.ac.uk.  This includes the handicap races organised by Kevin Bray on 24th Jan and 21st Feb.  If you have not done one of these before, give it a go - it is great fun and a good training session!


Plan for the week
Mon - New Year's Day Race.
Wed (6:30) - Stobhill, 4s and 2s.  3 sets of 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.
Thurs (6:30) - Track 200s.  Continuous run on the track with 20 x 200m efforts with 200m jog recoveries in between.


I am not running on New Year's Day.  I am not sure of my plans for the rest of the week but hope to do at least one of the two sessions on Wednesday and Thursday.


Wishing you all a very Happy New Year when it arrives and success in achieving all of your running goals for 2018.
Hamish

w/b 25th Dec

23/12/2017

 
There is no session planned for Monday (I believe it is Christmas day) this week.  I am not running with the group on Wednesday or Thursday.  It is possible that some people may meet to go for a run together, but the time and location are uncertain.  If you get my regular email I recommend that you send a message to all on the distribution list to organise things if you want some company on a run.

Wishing you all the very best for the festive season,
Hamish

w/b 18th Dec

17/12/2017

 
Plan for the week
Mon (7:30) - 4s and 2s Stobhill.  3 X (4 min effort, 2 min recovery, 2 min effort, 2 min recovery).  Round and round Stobhill.
Wed (6:30) - Handicap race.  Meet at Club Hut at 6.30pm for start at 6.50pm - COURSE is at Lancaster Park and is a bit more than 2 laps to make it 5km.  Prizes for first 3 on the night plus fastest time (male & female) and highest %age effort!  If you plan to run, make sure you contact Kevin (kevinbray7924@outlook.com) in advance and give him a recent 5K time for youself.
Thurs (6:30) - Track speed session:  3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.


I may not manage to make the session tomorrow (Monday), but should be around for the other two sessions.

w/b 11th Dec

10/12/2017

 
Plan for the week
Mon (7:30) - 800s.  Low Stobhill.  6 X approx 3 min efforts, with 2 min recoveries.
Wed (6:30) - Track 200's.  A non-stop session on the track with alternating fast and jog 200m.  20 laps (i.e. 20 X 200m efforts with 200m JOG recoveries).  NB - make sure everything is locked up, and the lights turned off, at the track if you are the last to leave.
Thurs (6:30) - 9's.  Lancaster Park.  Approx. 9 min effort from the postbox anti-clockwise.  First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box.  3 reps.


I am here on Monday, but away Wednesday and Thursday.

w/b 4th DEc

3/12/2017

 
Many of you are aware that I was at the Freeman Hospital this last week for an operation to try to sort out the abnormal heart rhythm that I have been getting at times when running.  Just to forestall questions, unfortunately it looks like there is nothing that can be done to sort the problem out that wouldn't have a negative impact on my running, which sort of defeats the object of the exercise.  This puts me in a difficult position moving forward and I am not sure just yet what direction I will take.  My immediate plan is to return to training when I can (hopefully in a few days), accepting that there will be sessions that I have to pull out from.  Beyond that I am uncertain what I will do.  I would like to say a really big 'THANK YOU' to all of you who have been supportive and sending me kind words.  It is great to know that I run with such a great group of individuals.


Plan for the week
Mon (7:30) - Hills. Cottingwood Lane.  10X 1:30 uphill back down in 2:00.
Wed (6:30) - Track 1600's.  1000m effort, then 2-4 X 1600m efforts with 2-3 min recoveries.
Thurs (6:30) - Short hills.  King's Avenue after a LONG warm up with 4-6 strides.  10 x 10s hill sprints.  60-90s recoveries. 


I won't be running on Monday.  I plan to come to the track on Wednesday to meet a possible new group member.  I may see if I can run slowly that night.  Depending on how that goes, I may or may not be running on Thursday.

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

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  • HOME
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    • Mark Brown
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