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Club Update and Training Pans for the week of Saturday 30th September

As we welcome in October we seem to be enjoying some warm weather.. so hope you are all getting out for some autumn training.  It’s time to keep the training ticking over – so what better way than to enter a few fun runs to finish off the year…

How about the 10km Rough Run in aid of cancer research on the 4th November.  There are several Trihards already entered:

http://www.cancerresearchuk.org/support-us/find-an-event/charity-runs/tough-10/tough-10-oxfordshire

Or THE SANTA RUN.  This year it’s on the 10th December.  It’s in aid of Helen and Douglas House and there’ll be lots of Trihards there…

http://www.helenanddouglas.org.uk/events/463/santas-on-the-run-2017/

Don’t forget that Circuits tonight (29th September)  in the Standlake Village Hall is at the earlier time of 6.10pm.

With just one week to go to the Oxford Half and 3 weeks to go to the Abingdon Marathon – now is the time to taper!

It’s week fourteen of the MARATHON TRAINING!  THE END IS IN SIGHT.

Week 14:

Day 1: Rest

Day 2: 40 minute easy run (run at below your race pace)

Day 3 Rest

Day 4:   50 minute run: Start 10 minute easy run then move to 20 minutes of your race pace then cool it back down to an easy run.

Day 5 and day 6 rest

Day 7: Run 1 hour 40 mins or target distance 10 miles.

 

Training Plans

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

Saturday 30th Sept:  Run.

Meet Post Office 7am for run (1.5 hours.)  Please join us whatever your aim – as there will be options to shorten the run.  

Sunday 1st October:  Swim.

West Oxfordshire Sailing Club Lake 7-8am.  Anyone brave enough to take on the chilly waters?

Tuesday-Thursday: Head torch runs with Celina are back.  Meet 5.15am Lancott Lane

Wednesday 4th October Run:

Run For Beginners: Meet Yew Tree Farm 9.15am…. this run will be suitable for buggies and beginners!

Friday 6th:

Tempo Run (suitable for buggies) – Meet at Yew Tree Farm 10am.

Circuits.  Standlake Village Hall. £1 Entry. 6.30pm..

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Training Plans and Club Update for the week Saturday 23rd September

Triathlon season is behind us but there are still plenty of rough runs and half and full marathons about.

How about the 10km Rough Run in aid of cancer research on the 4th November.  There are several Trihards already entered:

http://www.cancerresearchuk.org/support-us/find-an-event/charity-runs/tough-10/tough-10-oxfordshire

I have a place up for grabs in the Cheltenham Half marathon on the 1st October – Free to the best home!.  Email me if you are interested (emma@turniton.couk)

Don’t forget it’s Circuits tonight in the Standlake Village Hall. 6.30pm. Entrance £1 for adults and children over 11 years.  Children under 11 are free but must be accompanied by an adult!  Please note that on the 29th Sept Circuits will be 20 minutes earlier at 6.10pm.

With just two week to go to the Oxford Half and 4 weeks to go to the Abingdon Marathon – now is the time to focus on race pace and build your nutrition (ie eat lots of carbs!)

It’s week thirteen of the MARATHON TRAINING!  It’s here the week of THE LONG RUN – the one you’ve been building up to – this will be 21 miles and will take you between 3-4 hours.  Next week the runs will start to get shorter again as you gently taper through October to prepare for the big day!  THE END IS IN SIGHT.

Week 13:

Day 1: Rest

Day 2: 50 minute easy run (run at below your race pace)

Day 3 Rest

Day 4:   50 minute run with speed intervals:  Easy run for 10 minutes then inject 4 lots of 6 minute tempo runs (increased speed) into your run with a 2 minute recovery between each effort.  Finish with an easy run to cool down.

Day 5 and day 6 rest

Day 7: Long Run: 3.5-4 hours run or 21 mile distance goal. 

 

Training Plans

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

Saturday 23rd Sept:  Run.

Meet Post Office 7am for run (1.5 hours.)  Please join us whatever your aim – as there will be options to shorten the run.  I will be running from 6am in order to fit in my 21 miles!  Please drop me an email if you’d like to join me early?

Sunday 24th Sept:  Swim.

West Oxfordshire Sailing Club Lake 7-8am.  Anyone brave enough to take on the chilly waters?

Tuesday-Thursday: Head torch runs with Celina are back.  Meet 5.15am Lancott Lane

Wednesday 27th Sept Run:

Run For Beginners: Meet Yew Tree Farm 9.15am…. this run will be suitable for buggies and beginners!

Friday 29th:

Tempo Run (suitable for buggies) – Meet at Yew Tree Farm 10am.

Circuits.  Standlake Village Hall. £1 Entry. 6.10-7.10pm.

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Training Plans and Club Update for the week of Saturday 16th August

Triathlon season is behind us but there are still plenty of rough runs and half and full marathons about.

How about the 10km Rough Run in aid of cancer research on the 4th November.  There are several Trihards already entered:

http://www.cancerresearchuk.org/support-us/find-an-event/charity-runs/tough-10/tough-10-oxfordshire

Also Wai Ming has a place up for grabs in the Oxford Half marathon – she has had to drop out due to injury.  Email me if you are interested (emma@turniton.couk)

Don’t forget it’s Circuits tonight in the Standlake Village Hall. 6.30pm. Entrance £1 for adults and children over 11 years.  Children under 11 are free but must be accompanied by an adult!

 

It’s week twelve of the MARATHON TRAINING!  The routine continues …The runs are longer this week.  Try to focus on your marathon pace.  Know your end goal – if you are aiming for a 4.5hour marathon you should be running at around a 10 minute mile pace..but if your goal if a 4 hour marathon your miles should be run at closer to a 9 minute pace!

Next Week (Week 13) we will run THE LONG RUN – the one you’ve been building up to – this will be 21 miles and will take you between 3-4 hours.. so put it in your diary now! Then the runs will start to get shorter again as you gently taper through October to prepare for the big day!  THE END IS IN SIGHT.

Week 12:

Day 1: Rest

Day 2: 50 minute easy run (run at below your race pace)

Day 3 Rest

Day 4:   50 minute run with speed intervals:  Easy run for 10 minutes then inject 4 lots of 6 minute tempo runs (increased speed) into your run with a 2 minute recovery between each effort.  Finish with an easy run to cool down.

Day 5 and day 6 rest

Day 7: Long Run: 2.5 hours run or 16-18 mile distance goal. 

 

Training Plans

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

Saturday 16th Sept:  Run.

Meet Post Office 7am for run (1.5 hours.)  Please join us whatever your aim – as there will be options to shorten the run.  I will be running from 6am in order to fit in my 16 miles!  Please drop me an email if you’d like to join me early?

Sunday 17th Sept:  Swim.

West Oxfordshire Sailing Club Lake 7-8am

Tuesday-Thursday: Head torch runs with Celina are back.  Meet 5.15am Lancott Lane

Wednesday 20th Sept (swim or run):

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

Run For Beginners: Meet Yew Tree Farm 9.15am…. this run will be suitable for buggies and beginners!

Friday 22nd:

Tempo Run (suitable for buggies) – Meet at Yew Tree Farm 10am.

Circuits.  Standlake Village Hall. £1 Entry. 6.30-7.30pm.

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Club Update and Training Plans for the week of Saturday 9th Septmeber

Congratulations those who entered the COTSWOLD TRIATHLON last weekend.  As usual it was a brilliant race day, well organised and super friendly. Pete swam an awesome swim and stormed the bike and run.  Both he and I finished in 1 hour 16; course PB’s for both of us – so hugely pleased… And we met up with Dan who was racing his first triathlon –  he smashed it, coming 5th in his age group.. we think we will see him again!

This week is the Carterton Triathlon so good luck Sean and Dave… and Good luck Jon H who will reach the summit of Mt Blanc TODAY!

Circuits is back TODAY!  We’ll have to do the first one without Jon – but we’ll be in the Village Hall from 6.30pm with lots of new circuits to try – please spread the word… the more the merrier!

Although it’ the end of Triathlon season – I am not ready to hang up my wet suit quite yet – so will still be swimming in the lake at WOSC on Sunday morning.. hope others will join me (see the training plans below)

And, of course it’s the Standlake Annual Show this weekend – so come on down for tea and cake in the Village Hall on Sunday between 2-4pm!

It’s week eleven of the MARATHON TRAINING!  The routine continues …The runs are longer this week.  Try to focus on your marathon pace.  Know your end goal – if you are aiming for a 4.5hour marathon you should be running at around a 10 minute mile pace..but if your goal if a 4 hour marathon your miles should be run at closer to a 9 minute pace!

Week 11:

Day 1: Rest

Day 2: 45 minute easy run

Day 3 Rest

Day 4:   60 minute run with speed intervals:  Easy run for 10 minutes then inject 5 lots of 5 minute tempo runs (increased speed) into your run with a 3 minute recovery between each effort.  Finish with an easy run to cool down.

Day 5 and day 6 rest

Day 7: Long Run: 2.5 hours run or 14 mile distance goal. Aim to run this at your race pace.

 

Training Plans

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

Saturday 9th Sept:  Run.  

Meet Post Office 7am for a long run (2.5 hours if you are marathon training.)  Please join us whatever your aim – as there will be options to shorten the run.

Sunday 10th Sept:  Swim.

West Oxfordshire Sailing Club Lake 7-8am

Tuesday-Thursday: Head torch runs with Celina are back.  Meet 5.15am Lancott Lane

Wednesday 13th Sept (swim or run):

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

Run For Beginners: Meet Yew Tree Farm 9.15am…. this run will be suitable for buggies and beginners!

Friday 15th:

Tempo Run (suitable for buggies) – Meet at Yew Tree Farm 10am.

Circuits.  Standlake Village Hall. £1 Entry. 6.30-7.30pm.

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Club Update and Training Plans for Saturday 2nd Sept

It’s the COTSWOLD TRIATHLON this weekend, the Carterton Triathlon next weekend and the kids are going back to school!  Good luck everyone taking part: Pete, Dave, Sean.. and the Cotswold will be my last tri of the season – always a sad moment for me!

In the midst of the end of season triathlons, Jon H has headed off to Italy to climb Mount Blanc!  He starts in Italy on Tuesday and he’ll be up at the top sometime round Thursday – And then he’s got to get down again.  Can’t wait to hear all about it and see the pictures – but take care up there Jon!

But the really exciting news is that circuits is back on Friday 8th!  We’ll have to do the first one without Jon – but we’ll be in the Village Hall from 6pm on Friday with lots of new circuits to try – please spread the word… the more the merrier!

It’s week ten of the MARATHON TRAINING!  The routine continues …The short runs are getting shorter, but the long run is getting longer.  Start to practise your hydration and nutrition during your long runs (get used to gels, energy drinks…find the one you like!) Here is the plan for the week:

Week 10:

Day 1: Rest

Day 2: 30 minute easy run

Day 3 Rest

Day 4:   35 minute run with speed intervals:  Easy run for 10 minutes then inject 6 lots of 2 minute efforts into your run with a 1 minute recovery between each effort.  Finish with an easy run to cool down.

Day 5 and day 6 rest

Day 7: Long Run: 2 hours run or 12-13 mile distance goal.

 

Training Plans

The training plans will take on a new shape this term as we find what suits us best… for now we’ll stick to the tradition – but watch this space as we will put in more runs during the week and a cycle too…(Email  emma@turniton.co.uk for more info about any of our training this week!)

Saturday 2nd Sept

Run.  Meet Post Office 7am for a long run (2 hours if you are marathon training?)

 

Sunday 3rd Sept.

Swim. West Oxfordshire Sailing Club Lake 7-8am

 

Wednesday 6th Sept:

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

Run: Meet Yew Tree Farm 9.15am…. this run will be suitable for buggies and beginners!

Friday 8th:

Circuits.  Standlake Village Hall. £1 Entry. 6.30-7.30pm.