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!

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..

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.

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.

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.

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.

 

Training Plans for the week Saturday 26th August

It’s one week to go until the COTSWOLD TRIATHLON!!

We plan to meet at the postoffice at 7am on Saturday for a short run, followed by WOSC lake on Saturday at 8am for a lake swim.. hope to see you there!

 

 

It’s week nine of the MARATHON TRAINING!  The routine continues …Here is the plan for the week:

Week 9:

Day 1: Rest

Day 2: 40 minute easy run

Day 3 Rest

Day 4:   30 minute run with speed intervals:  Easy run for 10 minutes then inject 4 lots of 3 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 10-12 mile distance goal.

Training Plans

(Email  emma@turniton.co.uk for more info about any of our training this week!)  I would also like to organise a bike ride on Friday – do drop me an email if you are interested.

Saturday 26th August.

Run.  Meet Post Office 7am for a short run (40 mins).. followed by:

Swim: Meet WOSC 8am for a lake swim

 

Sunday 27th August.

Swim. West Oxfordshire Sailing Club Lake 7-8am

 

Tuesday 29th August

Run . Meet 6.30am Lancott Lane. OR

RUN with kids 10am (meet Yew Tree Farm)

 

Wednesday:

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

 

Club Update and training Plans for the week of Saturday 19th August

This week training continues with a run on Saturday morning as usual… and then Monday 21st is TriHard camping at the Hardwick Park Camp site.  For those not camping this year, please do come down and join us, any time from Monday afternoon until Tuesday evening for lake and camp activities!   The Tuesday morning 6.30am run will leave form the Hardwick Park campsite!

 

It’s week eight of the MARATHON TRAINING!  The routine continues and is similar to last week..Here is the plan for the week… :

Week 8:

Day 1: Rest

Day 2: 40 minute easy run

Day 3 Rest

Day 4:   50 minute run with speed intervals:  Easy run for 10 minutes then inject 10 lots of 60 second efforts 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: 1 hour 45 minute run or 9-10 mile distance goal.

Training Plans

(Email  emma@turniton.co.uk for more info about any of our training this week!)  I would also like to organise a bike ride on Friday – do drop me an email if you are interested.

Saturday 19th August.

Run.  Meet Post Office 7am for a 9 mile run. (Option to shorten if you are not marathon training!)

Sunday 20th August.

Swim. West Oxfordshire Sailing Club Lake 7-8am

 

Tuesday 22nd August

Run . Meet 6.30am Hardwick Park Entrance!

Wednesday:

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

 

Club Update and Training Plans for the week Saturday 12th August

Firstly, CONGRATULATIONS to Dave Rivers and Pete Preston who took on the Lake 62 Olympic Distance Triathlon last weekend.  Dave finished in 1 hour 30 and came 8th in his age group… Pete had a more colourful time! Here is his account:

It all started so well and was going fine with another great swim doing 1.5k in 24.56 then things went a little bit wrong, the swim out was extremely slippery and upon getting out I slipped over and managed to cut my finger down to the bone which bled profusely, I had to seek medical treatment so spent roughly 8 mins in T1 finally getting on the bike to head out. 
The bike went well until the 20 minute hale, rain and wind storm with, at this point, a throbbing left hand.  On the last loop of the bike I stopped to help out a fellow athlete who I had been jostling for position with pump up his tyre as he had a slow puncture and no pump. …The run went without any hiccups bringing me home in 2 hrs 50 mins

Second: BIG NEWS about a BIG SWIM this weekend  7.30am at the West Oxford Sailing Club:  

A chap called Oliver Danvers is doing 22 tris in 22 days for the British Red Cross. ’22 Tris for 22 lives’ is in memory of the victims of the Manchester bombing.  

He will be swimming at WOSC on Saturday (meet at 7.30 am for an 8am swim) he’d like others to swim with him.  It would be amazing to be able to give him a huge TriHard welcome so please come along to the lake if you can – even if you don’t want to swim… please come to support him in his epic mission.  For more info or to sponsor him please visit:

https://www.justgiving.com/fundraising/22tris22lives

It’s week seven of the MARATHON TRAINING!  The routine continues and is similar to last week..Here is the plan for the week…Please note that this week we will do the long run on SUNDAY MORNING (due to the lake swim on Saturday!) :

Week 7:

Day 1: Rest

Day 2: 40 minute easy run

Day 3 Rest

Day 4:   40 minute run with speed intervals:  Easy run for 10 minutes then inject 8 lots of 45 second efforts into your run with a 1.5 minute recovery between each effort.  Finish with an easy run to cool down.

Day 5 and day 6 rest

Day 7: Long Run: 1 hour 45 minute run or 8-9 mile distance goal.

Training Plans

(Email  emma@turniton.co.uk for more info about any of our training this week!)  I would also like to organise a bike ride on Friday – do drop me an email if you are interested.

Saturday 12th August.

SWIM.  Meet at the WOSC lake at 7.30 for an 8am swim with OLIVER DANVERS.

Sunday 13th August.

RUN.  Meet Post Office 7am for a 8-9 mile run. (Option to shorten if you are not marathon training!)

Tuesday 15th August

Run . Meet 6.30am Yew Tree farm.  40 minute run.

Wednesday:

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