This Update will cover training plans for two weeks from Saturday 14th October to Friday 27th. I am away on holiday next week so there will be no club update on Friday 20th October.
Firstly congratulations to all runners in the Oxford Half marathon last weekend… Andy set off at a cracking pace which gave both him (1 hour 42:33) and me (1 hour 37:53) personal bests.. and Celina and Laura finished 10 seconds apart – both coming in at their target sub 2 hour times of 1 hour 58… It was a brilliant morning, very well organised and lots of great entertainment on the way round. A must again for next year!
If you still fancy a race this year don’t forget: How about the 10km Rough Run in aid of cancer research on the 4th November.
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…
Please note that there will be NO CIRCUITS on the 13th or the 20th October… due to the Standlake Players in the Village Hall. Circuits will be back in half term on the 27th.
It’s week SIXTEEN… It’s Marathon week! Race day is Sunday 22nd October… so it’s a TAPER Week. The week running up to race day should involve two short runs and plenty of hydration and good nutrition!:
Day 1: Rest
Day 2: 30 minute easy run (run at below your race pace)
Day 3 Rest
Day 4: 22 minute run: Start 5 minute easy run then move to 12 minutes of your race pace, then finish on an easy run.
Day 5 and day 6 rest. Day 7: RACE!!!!
I am away for one week week (14th-21st) but I hope you can get together for a bit of training in the Autumn sunshine!? Training resumes as normal through half term so hope to see you out and about – the below schedule covers two weeks:
Saturday 14th October
Meet Post Office 7am for a 1 hour run.
Sunday 15th October: Swim.
West Oxfordshire Sailing Club Lake 7-8am. Anyone brave enough to take on the chilly waters?
Or Swim for Adults (Lane swimming) at the Windrush Leisure Centre 8.30pm
Monday-Friday: Head torch runs with Celina. Meet 5.15am Lancott Lane
Tuesday 17th Spinning: 7.30pm at the Windrush Leisure Centre – call to book – a great high energy session.
Friday 20th: No Circuits!
Saturday 21st October
Meet Post Office 7am for a run.
Sunday 22nd October: Abingdon Marathon!
Evening swim: 8.30pm at the windrush leisure centre.
There will be no early head torch runs in half term!
Tuesday 24th Spinning: 7.30pm at the Windrush Leisure Centre – call to book – a great high energy session.
Wednesday 25th: Run for beginners (suitable for buggies and kids) – MEET Yew Tree Farm 9.15am. Bring the children!
Friday 27th: Circuits.
6.30pm in the Standlake Village Hall. Entry £1. Kids under 11 are free.