Author: Samuel Johnston

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 ?

Good morning here are tonight’s sessions:  (Sub 22) which will be lead by Paul are doing a 10km tempo run. (22-25) which will be lead by Liz are doing a pyramid session. (25-27) which will be lead by Cat are doing hill drills. 8 x 8-12 second hill sprints with recovery.  (27-30) which will be lead by Gav are doing a 10km run. 10-11 minute mile pace.  (30-33) which will be lead by Julia are doing lamppost sprints.  (33+) which will be lead by Helen are doing a hills session.  Thanks all - don’t forget it’s free tea and coffee after the sessions tonight . Biscuit donations always welcome! ??

Good morning here are tonight’s sessions:  (Sub 22) which will be lead by Sam are doing 800m repeats.  (22-25) which will be lead by Lucy are doing mile repeats.  (25-27) which will be lead by Cat are doing down the clock intervals. 5,4,3,2,1 with recovery in between.  (27-30) which will be lead by Neil are doing a decreasing interval session. (30-33) which will be lead by Mary are doing a speed session on the cycle path.  (33+) which will be lead by Liz are doing mile repeats.  Thanks ? 

Important: Hi all, due to its popularity in previous years, this year we will be doing another ‘naked’ run. For those that have never done one of these it’s where you run without any technology to tell you how you’re doing for your time! You write down the time you think you’ll complete the course in, and at the end whoever is closest to their predicted time, wins. Simple as that! The course will be an ‘unusual’ distance (no longer than 5 miles) and it won’t be revealed until 10 minutes before we are due to set off. This will take place on TUESDAY 20th November. That’s 2 weeks tomorrow. Hope many of you can attend. ?

Due to unforeseen circumstances the 22/25 group will now be pairing up with the Sub 22 group . 

Good morning all here are tonight’s sessions.  (Sub 22) which will be lead by Sam are doing a changing hill pyramid session.  (22-25) which will be lead by Lucy are doing an interval session.  (25-27) which will be lead by Cat are doing a 4 mile out and back run with negative splits. (27-30) which will be lead by Caroline are doing a hills session.  (30-33) which will be lead by Gav are doing a lamppost speed session.  (33+) which will be lead by David H are also doing a lamppost interval session. Thanks all - don’t forget , tomorrow social night starts at 7.15pm, if you could arrive for this time that would be great. ??