w/b 30th July

​An important notice
Core strength is critical to running efficiently (and fast) and helping to prevent injuries.  If your core is strong you generally feel much stronger in your running.  One of the best ways of improving core strength is Pilates.  It is therefore great news to hear that our own John Butters is running a Pilates class at Morpeth Rugby club on Tuesday evenings at 6:30pm.  If you want more info, I suggest you email John (fellrunner1975@gmail.com).
 
Plan for the week
Mon (7:30) - Track 800S.  5 X 800m with 2-3 min recoveries:  1st 800m at 5K pace;  2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.
Wed (6:30) - Steads.  7 Efforts via the Water Tower:  1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7)  top of next rise to junction.  Shorter option: to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 bridge (making 5 in total).
Thurs (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Short tempo - Tempo Shadfen to Jewson’s (1.4m) or to the station to make it a bit longer.  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
 
I am around on Monday but not Wednesday or Thursday - for once not due to work (Birthday party and Cricket)