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

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

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.

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.

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.