sub 4 hour group,if anyone wants to get together

all welcome

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01/02/2013 at 11:11

8 miles for me in January.

No running today but may be a little core work.

01/02/2013 at 12:23

Great problems to have Dave. I am a committee member with Northampton Road Runners and we have seen a lot of people join over the last year. We only do road running so we don't have any juniors as we have no track. Our big problem is coaching, the club has mainly picked up members from people who want to improve their general fitness rather than running in road races/xcountry, but over the past 12 months we have picked up a lot of very quick younger runnersand we really need to coach them properly or they will move on to the local athletics club. Nothing wrong with that but it would be nice to keep some of them. Do you have a problem getting members to coach?


01/02/2013 at 17:52

It is tricky DAve and Tom.  Our juniors have gone ballistic since the Olympics but we're lucky and can afford to hire the track for an extra evening for some of them. We're constantly encouraging parents and members to train as coaches - and will pay for them to do so - but that gets them to Level 1 or whatever it's called these days and what we're desperate for, in juniors and seniors, is people who want to take it to level 2/Coach level.  We also have holes in the field coaching team but gradually it's coming together.  Over the last three years we've gained coaches (word gets out we're looking, we start performing better at National Young Athletics League) I suppose because coaches start to notice us. But it's incredibly hard to get it right.  We all know what we need, but until someone volunteers or the coach fairy pays us a visit, we can't do much.




Edited: 01/02/2013 at 17:59
01/02/2013 at 18:06

And yes, I'm doing 16 tomorrow.  Am trying to think of a flattish route. Then next week 18 then the week after that its the Bramley 20 .  All feels too soon for a 20. So my runs from now go 16, 18, 20, 15, 20, 15, 20,18ish, 13, 6, 26.2. 

That first 20 miler will be veeerrrrry gentle. The next one hopefully will be slow/steady and the last one will prob be a progression run.

Just need the legs to hold together. Don't think I can run 2 days running for eg.


01/02/2013 at 18:34
Wow well done Ickle and OMG AH ... am doing a half this weekend .. Feel very behind you lovely ladies .. Hey ho .. That's my styleeee I guess
01/02/2013 at 18:35
AH is that one weekend after another with those long runs ? Any drop backs ?
01/02/2013 at 18:55

Hello all

Good luck FRC weather looks good.

AH- Looking good your plan looks great

Susan- A half marathon is not a short run you know.

Good running all. Am very pleased with myself tonight. It was a treadmill but just done 44.38 for 10k 2nd fastest ever and the only other sub 45 was 4 years ago. Ive lost a few pounds since xmas and it is making a difference. 

01/02/2013 at 21:47
Great stuff Martin. Getting faster.

Great stuff Ikle. Going longer with those TRS legs now.

Good program AH. Nice up & down. 3 x 20 to get that sub 4 looks perfect.

Good luck Susan.

I'm going to take it very safe. No risk so might bail out after 23 or 30 miles. Route is now 44-45 not 50 miles and more on road so more impact on legs. Don't want too much recovery time to affect VLM training.
02/02/2013 at 12:08

Another 2 miles done. Now down to 19.22 without pushing it.

02/02/2013 at 12:22

Howard... Hoorah! 

Tom - we've got quite a few coaches at the club (need more Junior coaches though) and a few more moving on from LiRF to level 2. There isn't really any competiton near us to tempt anyone away (Bournemouth AC being the nearest) and I think the real enjoyment comes from the environment we have on our doorstep - coastal runs, open heathland, forest trails, serious XC and even the delights of New Milton to charge around.

We are always looking to encourage members to get involved but it's like any club, first intentions are not always met in the the long term.

Just been out for a quick blast around the village - just under 3 miles (7.43 7.24 7.23) - I love my racing flats! I need a 5km loop mapped out... I've never run a 5k race or Parkrun, would be interested what time I can do.

Have good runs everyone this weekend...


02/02/2013 at 12:23

Mrs Flower has just made the most amazing Carrot Cake - I could easily eat the lot!

02/02/2013 at 13:48
Find your local park run Dave.. You would blast it! Did my local park run this morning but the wrong side of a glass of port .. Resisted the wine quite well at supper, mates round .. But when the port came out with the cheese I caved in... It was gone 3.30 am by the time we went to bed.. Up at 7.30 for Parkrun .. More of a jog really .. With mates ..and a bit of a fuzzy head, was glad it wasn't the Watford half! Early to bed for me I think zzzzzz

Hope AH 16 miler went well ... And WOOHOO WOOHOO HOWARD

Good luck FRC speedy MARTIN
02/02/2013 at 13:50
Wrong side of a GLASS of port ... Who am I kidding ....
02/02/2013 at 13:54
Can I have some carrot cake please ?
02/02/2013 at 13:55
02/02/2013 at 15:12

D the F, your Parkrun is Poole Park isn't it? I would like to run it one day soon. Maybe late spring/early summer.

02/02/2013 at 15:44

Poole or Southampton.  Very fast in Southampton. 

Can't believe you've never parkrun'd Dave.

I've stuck 15 milers in between my 20s, Susan.  Spose doing 18, then 20 and 20 then 18 is quite tough. We'll see.

My Garmin conked out after today after an hour. I obviously didn't get it charging properly last night. So worked out how long I needed to run for to do about 16.  Had already arranged with AR and J that if I got to 16 and was a couple of miles from home someone would come and get me. (was guessing a bit with my route planning). But I didn't reeeeally know how far I'd been and thought I was running quite slowly so ran home. Worked out it was 17.5 in about 3 hours.

Well pleased with that and was ok, but my poor little legs felt every step on the road for the last three miles or so. They're just not used to it.  But that's why we're training, eh?

And what a beautiful day to be outside.


02/02/2013 at 15:45

Dave - are you going to do the xc at Salisbury on SAturday? (9th i think). Last of the season. Good course. Is always sunny.

Mens race is the last of the day so you get lots of cheers. J will be doing it.


02/02/2013 at 16:44
18, 20, 20, 18 in consecutive weekends ?
02/02/2013 at 16:45
On i pad so have no smiley faces with eyebrows going up into hairline but please insert one at the end of my last post ....
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