Club Update and training Plans Saturday 29th July

Yes its the Zurich Iron Man TOMORROW.. and we can track Sean live on the Iron Man website… His Race Number is 1461.  Good Luck Sean!!  And Good luck to Ella and Henry P in the Iron Kids event TODAY!

You can use the Iron Man live tracker to follow Sean tomorrow:

http://eu.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=switzerland&y=2017#axzz4oCD0A9je

Second news is that last night was the final Circuits for a little while.  Thank you Jon for organising another year of brilliant training!  Circuits will break for August.. but will be back with vigour and vengeance on Friday 8th September.

It’s week five of the MARATHON TRAINING!  Here is the plan for the week( It’s a rest week this week – time to recover, so the running is lighter)… if you’re following the plan I suggest  doing the long run each Saturday so that we can run together at the 7am TriHard run.  Today the distance goal for the long run is 8 miles, next Saturday it’ll be a 50 min run :

Week 5:

Day 1: Rest

Day 2: 20 minute easy run

Day 3 Rest

Day 4:   20 minute easy run

Day 5 and day 6 rest

Day 7: 50 minute run

 

Training Plans

(Email  emma@turniton.co.uk for more info about any of our training this week!)

Saturday 29th July.

Run 8 miles.  Meet Standlake postoffice at 7am.

Wednesday:

Lake swim : Meet at the swimming lake in the West Oxfordshire Sailing Club at 6.30am

 RUN FOR BEGINNERS meet 9.15am Yew Tree Farm. Standlake.

Saturday 5th August

Run 50 mins.  Meet Standlake postoffice at 7am.

 

 

 

Club Update and Training Plans for the Week Saturday 22nd July

A Rather Belated Club Update!

But it’s been a very busy week for TriHards.

First, of course, MASSIVE WELL DONE to Wai and Jon for completing the Race to the Stones last weekend.  Jon stormed it to the end and now seems all excited about what the future holds in Endurance Running.. and Wai stormed it to the end also (although a little slower) as she said she felt like her foot exploded at 90km!  An amazing effort by two absolutely brilliant runners – WELL DONE both of you.

Also last weekend Henry P came 1st in his age group at the Bicester Triathlon and Ella P came 2nd – Amazing results from the Purcell Kids who both have lovely trophies.. and to top it off I won my age group at the Woodhorn Triathlon in Northumberland and got a lovely shiny trophy (although it was a very small event with only 120 competitors and only 11 in my age group after one was disqualified!)

This week is Taper week for Sean, who sets off for Switzerland on Wednesday!  Yes its the Zurich Iron Man on Sunday 30th July.. and we can track Sean live on the Iron Man website… watch this space!  Good Luck Sean we’ll be sending you massive thoughts of strength and speed on Sunday!

It’s week four of the MARATHON TRAINING!  Here is the plan for the week… if you’re following the plan I suggest  doing the long run each Saturday so that we can run together at the 7am TriHard run.  This week the distance goal for the long run is 8 miles:

Week 4:

Day 1: Rest

Day 2:  run/ brisk walk 40 minutes (5 min brisk walk 30 min run 5 min brisk walk)

Day 3 Rest

Day 4:   55 minute run/brisk walk. (5 min walk 40 min run 5 min walk)

Day 5 and day 6 rest

Day 7: 90 minute run/brisk walk: (10 min walk, 30 min run, 10 min walk, 30 min run, 10 min walk). OR distance goal 8 miles.

 

Training Plans

(Email  emma@turniton.co.uk for more info about any of our training this week!)

Wednesday:

Lake swim : Meet at the swimming lake in the West Oxfordshire Sailing Club at 6.30am

 RUN FOR BEGINNERS meet 9.15am Yew Tree Farm. Standlake.

 

Friday 28th July 

Circuit Training: 6.30pm Standlake Village Hall. £1 Entry.

 

Saturday 29th July.

Run 8 miles.  Meet Standlake postoffice at 7am.

Club Update and Training Plans for the week Saturday 15th July

Dear All

Firstly well done Jon and Tillie and the FOSS team for putting on a fantastic Kids Duathlon event last weekend at the Primary school.  There were more children there than ever before and children from 3 years old – 11 years took part.  The kids competed and gave it there all, through gritted teeth.. and they all finished the challenge despite some who came a cropper on their bikes and others who completed more bike loops than they ought!

Well done everyone!

This weekend we must firstly wish Good luck to Henry and Ella Purcell who take part in the Bicester Junior triathlon. We look forward to hearing how you get on!?

.. and It’s the RACE TO THE STONES.  Jon and Wai are going to take on the massive 100km ultra marathon starting this Saturday at 9.30am and finishing… sometime in the middle of the night or in the early hours Sunday morning!  GOOD LUCK in this epic challenge.  They are both raising money for the Cavernoma Alliance.  This is a charity very close to both their hearts… an amazing charity that supports families going through this terrifying experience.  Please do visit the links below to read more about their adventure  and more about the charity and sponsor if you are able…

https://www.justgiving.com/fundraising/Wai-Ming-Cruikshank2?utm_medium=email&utm_source=ExactTarget&utm_campaign=20170714_83418

https://www.justgiving.com/fundraising/jon-hardy2?utm_medium=email&utm_source=ExactTarget&utm_campaign=20170710_88448

It’s week three of the MARATHON TRAINING!  Here is the plan for the week:  I have chosen Martin Yelling’s FIRST-TIME FINISHER 16-WEEK MARATHON SCHEDULE

Week 3:

 

Day 1: Rest

Day 2:  run/ brisk walk 40 minutes (5 min brisk walk 30 min run 5 min brisk walk)

Day 3 Rest

Day 4:   50 minute run/brisk walk. (5 min walk 40 min run 5 min walk)

Day 5 and day 6 rest

Day 7: 80 minute run/brisk walk: (10 min walk, 30 min run, 10 min walk, 20 min run, 10 min walk)

 

Training Plans      Please note that I am away on holiday until Saturday 22nd. So I will post next weeks’ plan a little late…. hence the reason that this week plan includes the 22nd July!  I have suggested that on the 22nd you do the 80 minute run as suggested in the Marathon training schedule above!

(Email  emma@turniton.co.uk for more info about any of our training this week!)

Saturday 15th July.

1 hour Run. Meet at 7am at the Standlake Post Office for an 6-7 mile run. 9 min mile pace.

Sunday 16th . 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: celinaviner@hotmail.com

Wednesday:

Lake swim : Meet at the swimming lake in the West Oxfordshire Sailing Club at 6.30am

There is No  RUN FOR BEGINNERS this week due to holidays!

Friday 21st July 

Circuit Training: 6.30pm Standlake Village Hall. £1 Entry.

Saturday 22nd July.

Run (or run/walk) 80 minutes.  Meet Standlake postoffice at 7am.

Club Update and Training Plans for the week Saturday 8th July

Dear All

Firstly massive congratulations to Ella and Henry Purcell.  They took part in their first open water junior triathlon last weekend in Eton Dorney.  Ella was amazing and came 34th despite being young in her age group and…

  Henry WON his age group beating his closest rival by 40 seconds!:

1 Henry Purcell Bicester Tri Club 12:45

Well done Junior TriHards!

This weekend is the kids FOSS duathlon.  A run-bike-run for 5 different age groups from the under 4’s up to the 11-12 year olds.  Bring your children down to the Standlake Primary School from 10am.

Next weekend is the Race to the Stones.  Trihards Jon H and Wai Ming take on this massive 100km ultra marathon challenge. Check out the website below…

http://www.racetothestones.com/

The Marathon Training Schedule:   I have chosen Martin Yelling’s FIRST-TIME FINISHER 16-WEEK MARATHON SCHEDULE

Week 2:

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:  run/ brisk walk 40 minutes (10 min brisk walk 20 min run 10 min brisk walk)

Day 3 Rest

Day 4:   50 minute run/brisk walk. (10 min walk 30 min run 10 min walk)

Day 5 and day 6 rest

Day 7: 65 minute run/brisk walk: (10 min walk, 20 min run, 10 min walk, 15 min run, 10 min walk)

Have a go and see how you get on!

Training Plans

(Email  emma@turniton.co.uk for more info about any of our training this week!)

Also, Please do email Jon (j_hardy5@sky.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 8th July. 1 hour Run.

Meet at 7am 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 9th . Swim.. and Kids Duathlon

Lake swim : Meet at the swimming lake in the West Oxfordshire Sailing Club from 7am – 8am.

Duathlon (run-bike-run) : For all children aged 0-12!  Meet at Standlake primary School for a 10am start.

Tuesday – Thursday:

Early Runs with Celina!  5.15am from Lancott Lane.  Email Celina to find out more: celinaviner@hotmail.com

Wednesday:

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 14th July 

Circuit Training: 6.30pm Standlake Village Hall. £1 Entry.