For those of you doing the GNR, again to re-iterate, the plan is to meet outside the Cat and Dog on Claremont road for a photo at 9:45. The baggage buses go at 10.05, so we will need time to change and get bags on the bus and get into our pens in plenty of time, so I think we should aim to meet any time from 9:30/9:35 with the photo taken promptly at 9:45.
Plan for the week ahead
Mon (7:30) - Track 400's. A session that can be used as a bit of a loosener after the GNR or a nice tough speed session. 8-12 X 400m efforts with 1:30 to 0:45 recoveries.
Wed (6:30) - Hills. Assuming the light is good enough then run these from Mitford Church. 1:30 up, 2:00 to get back down to the start. 10 reps, with the 10th run the opposite direction - I.e back towards the club house.
Thurs (6:30) - Surges. Four efforts, each made up of two parts - for the first part the idea is to run faster than a steady pace, but not all out. For the second part of the effort, the idea is to run faster as in the finish of a 5 or 10K race. There is no gap or recovery between these two parts. As the session progresses the first part becomes shorter and the second part longer:
4mins + 40s; 3 mins + 60s; 2 mins + 80s; 1 min + 100s. Between these efforts there is a 3 min recovery. You can do this session up the Steads, starting at the junction in Mitford so that you start with a short bit of downhill.
I'm afraid I'm away on both Wed and Thurs. For Thurs you need somebody who can take charge of the session with a watch and shout out when to run faster and when to stop for the recovery.
If you are involved I hope you have a great time and achieve what you are hoping for. For those you are not - just think of all of the travel chaos you are missing!