Happy July Everyone!
Massive congratulations to Steve B who still took part in the Cotswold 226 last weekend (despite a very injured foot). He swam, he biked.. and then he packed up and went home! But his swim time of 28 minutes was 4th fastest in his age group and his bike time was under 6 hours (5th fastest)… awesome!
This weekend it’s all going on here in Standlake – with the village market on Saturday (11am-1pm Standlake village Hall). and the FETE on sunday (12-4pm on the recreation ground). Hope to see you all out and about!
Next weekend (Sunday 9th July) it is the FOSS kids duathlon (run/bike/run):
10am at the Primary school. Jon and Tilllie have mastered the event and arranged a challenging race in 5 age groups from Under 4’s right up to Over 10’s. Do come along with the children and the bikes.. or just come along to support (and help the kids in transition) it’d be lovely to see lots of you there.
It’s also time to start the 16 week marathon training plan. This is to be ready for the Abingdon Marathon on October… but whether you are entered for the marathon this year, or not.. why not challenge yourselves and join us in training.
Each week I will post a weekly plan in addition to the normal Club Training times that are at the end of this update. PLEASE NOTE EARLIER RUN TIME ON SATURDAY MORNING:
The Marathon Training Schedule: I have chosen Martin Yelling’s FIRST-TIME FINISHER 16-WEEK MARATHON SCHEDULE
Run/walk on three days and rest on the other 4 days. Try to have a rest day in between each day of training!
It should look like this:
Day 1: Rest
Day 2: brisk walk 30 minutes
Day 3 Rest
Day 4: run/ brisk walk 40 minutes (10 min brisk walk 20 min run 10 min brisk walk)
Day 5 and day 6 rest
Day 7: 50 minute run/brisk walk. (10 min walk 30 min run 10 min walk)
Have a go and see how you get on!
(Email firstname.lastname@example.org for more info about any of our training this week!)
Also, Please do email Jon (email@example.com) or visit the triHard Face Book group for details of the Iron Man Training schedule (Follow the Facebook link at the bottom of our homepage):
Saturday 1st July. 1 hour Run.
Meet at 6am at the Standlake Post Office for an 6-7 mile run. 9 min mile pace. The run will leave the post office at 6am and make it’s way up the High Street and on to the Abingdon road and meet other runners at the end of Lancott lane at 6.10am.
Sunday 2nd . Swim
Lake swim : Meet at the swimming lake in the West Oxfordshire Sailing Club from 7am – 8am.
Tuesday – Thursday:
Early Runs with Celina! 5.15am from Lancott Lane. Email Celina to find out more: firstname.lastname@example.org
Lake swim : Meet at the swimming lake in the West Oxfordshire Sailing Club at 6.30am
9.15am RUN FOR BEGINNERS with Emma Welch. 45 Minute run for all ages following a couch to 5k routine. Meet at Yew Tree Farm, Abingdon Road, Standlake. Call Emma on 01865 300204 for more details!
Friday 7th July
Bike/Run meet 10am at Yew Tree Farm Standlake for a bike run: 45 minute bike followed by 30 minute run.
Circuit Training: 6.30pm Standlake Village Hall. £1 Entry.