Author: Samuel Johnston

Don’t forget tonight it’s our run and talk sessions at the club so there will be no formal sessions. There will be a few runs on offer, ranging from 3 to 5 miles and they will be suitable for all abilities Then afterwards it’s free tea and coffee in the clubhouse 👍 Thank you 

Good morning, here are tonight’s sessions: (Sub 22) which will be lead by Tom are doing a Fartlek session. (22-25) which will be lead by Lucy are doing a stairs session. (25-27) which will be lead by Angela are doing 2 x 2 miles at goal 10km pace followed by 2 x 800m repeats at goal 5km pace. (27-30) which will be lead by Helen are doing a hills session. (33+) which will be lead by Anna are doing a interval session. There is no coach for the 30-33 group tonight so could the members who usually run in this group choose from either the 27-30 or 33+ group session’s tonight please. Thanks 🏃

Good morning here are tonight sessions: (Sub 22) which will be lead by Paul are doing a 10km run. 1 minute fast 1 minute recovery. (22-25) which will be lead by Sam are doing a hills session. (25-27) which will be lead by Cat are doing a hills session. (27-30) which will be lead by Helen are doing 3 x 5 minutes at threshold followed by 5 minutes recoveries. (30-33 + 33+) which will be lead by Suzanne and Julia are doing 3 x 1 mile repeats. Chris H and Karen C are on door duty tonight. Thanks 🏃

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Tom are doing a medleys session. (22-25) which will be lead by Lucy are doing a Pyramid Session. (25-27) which will be lead by Cat are doing 2 miles with strides + 5 x 3 minute at 5km pace. (27-30) which will be lead by Angela are doing a tempo run. (30-33) which will be lead by Helen are doing a drills and hills session. (33+) which will be lead by Claire are doing are doing a social run. Thanks 🏃

Good morning all here are tonight’s sessions: (Sub 22) which will be lead by Sam are doing an interval session in ropner park. (22-25) which will be lead by Tom are doing a meet and retreat session. (25-27) which will be lead by Cat are doing a tempo run. (27-30) which will be lead by Angela are doing an interval session. (30-33) which will be lead by Claire are doing a hills session. (33+) which will be lead by Suzanne are doing are doing a speed session. Thanks all 🏃

Good morning all here are tonight’s sessions:  (Sub 22) which will be lead by Sam are doing mile repeats. 1 mile warm up, 3 miles at pace, 1 mile warm down. (22-25) which will be lead by Liz are doing 400m repeats. (25-27) which will be lead by Cat are doing a hills session.  (27-30) which will be lead by Gav are doing a mile repeats session. (30-33) which will be lead by Neil are doing 5 x 4 minute repeats on a hill.  (33+) which will be lead by Suzanne are doing a sprint session on the cycle path.  Thanks all - don’t forget it’s the AGM after the sessions tonight please make every effort to attend ??

Well whilst the weather deterred some, we still had a hardy group of runners out completing our naked run. I would like to start by thanking our GREAT volunteers who gave up their time to make tonight’s event happen so please join me in thanking them for their efforts!!  The results are in and it’s a big well done to Paula Newton who took the gold medal ? who was only an impressive 6 seconds slower than her predicted time. She was closely followed by Becky Stout who finished second? and was 9 seconds faster than her time. Third place ? went to Kristian Allen who was an impressive 11 seconds slower than his predicted time.  The top 3 females were :  Paula Newton - 6 seconds  Becky Stout -…

Good morning, Don’t forget there are no official sessions tonight . It’s our ‘naked run’.  Can those who have kindly volunteered please get there for around 6.15pm!  The route will be revealed tonight along with instructions, please please familiarise yourself with the route. It’s very straight forward and there will be marshals in key points however it is up to yourself as well to make sure you’re going the right way.  It will work like the Parkrun - you’ll get a finish position, you’ll then make your way over to one of our volunteers . Let them know your finish position and then we can put the correct time next to your name ? Whilst I won’t reveal the distance I can tell you it’s longer than 5km but shorter…

Good morning here are tonight’s sessions: (Sub 22) which will be lead by Paul are doing a hills session. (22-25) which will be lead by Liz are doing  hill drills at newham grange. (25-27) which will be lead by Cat are doing an interval session. 6 x1 minute repeats with recovery.  (27-30) which will be lead by Gav are doing 30s repeats.  (30-33 + 33+) which will be lead by Fiona are doing an all inclusive interval session. Thanks all ?