Club Update and Training Plans for the week of Saturday 28th October

This weekend is the  10km Rough Run in aid of cancer research on the 4th November.  Good luck to all TriHards taking part – let’s hope it’s really muddy.  It’s not too late to enter:

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

Or enter 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/

This year the annual TriHard award night will be on Friday 17th November from 6.30pm – 9pm in the Cricket Club (Abingdon Road Standlake) – please do come along and bring a plate of food to share and something to drink…

Circuits is on this evening (Friday 27th Oct) 6.30pm in the Standlake Village hall.

Marathon training is now over – so if anyone would like to propose a new challenge in the run up to Christmas – please do drop me an email! (emma@turniton.co.uk)

Training Plans

Saturday 28th October Run :  Meet Post Office 7am for a run.

Sunday 22nd October:     Evening swim: 8.30pm at the windrush leisure centre.

MOnday – Friday:  Head torch runs are back this week.  Meet Celina at lancott lane at 5.15am if you dare!

Tuesday 31st Spinning: 7.30pm at the Windrush Leisure Centre – call to book – a great high energy session.

Wednesday 1st November : Run for beginners (suitable for buggies and kids) – MEET Yew Tree Farm 9.15am.  Bring the children!

Friday 3rd November:  Circuits.

6.30pm in the Standlake Village Hall. Entry £1.  Kids under 11 are free.

Club Update and Training Plans for a fortnight! From Sat 14th Oct

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.

http://www.cancerresearchuk.org/support-us/find-anevent/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/

 

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!: 

Week 16:

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!!!!

 

Training Plans

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.

 

 

Club Update and Training Plans for the week of Saturday 7th October

Firstly, massive congratulations to young TriHard Ella Purcell who did the Brackley triathlon last weekend – came 3rd in her age group out of 21.

This week is the Oxford Half marathon.  Good luck to all taking part – plan to meet at 8.30am by the bag drop off in Race Village – so hope to see you there! Wai still has a place up for grabs – so please do email if you would like to have a go.

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.

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/

Please note that circuits is happening as normal on Friday 6th October… but there will be no circuits on the 13th or the 20th October… due to the Standlake Players in the Village Hall. 

 

It’s week fifteen of the MARATHON TRAINING!  Only two weeks to go! You want to be fresh on Race Day so start to take it easy this week…

Week 15:

Day 1: Rest

Day 2: 30 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 run 10 minutes at a faster pace then cool it back down to an easy run.

Day 5 and day 6 rest

Day 7: 70 minute easy run.

 

Training Plans

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

Saturday 7th October

Meet Post Office 7am for run.   I shall not be running this Saturday due to the half marathon – but will happily meet you and set you off if there are others who would like a run this weekend?

Sunday 8th 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

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

Tuesday 10th Spinning: 7.30pm at the Windrush Leisure Centre – call to book – a great high energy session.

Wednesday 11th October Run For Beginners: Meet Yew Tree Farm 9.15am…. this run will be suitable for buggies and beginners!

Friday 13th:

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

No Circuits!