For those who enjoy the structured training sessions that many of us do on those dark winter nights, see below the proposed schedule for Wednesdays.
A word document is attached for any one who wants to print it off in that format.
HRR - Wednesday Night Winter Training Schedule
Sep 1 Continuous relay Bois Hall Gardens
Sep 8 Tempo running Bluebridge
Sep 15 Parloffs Bluebridge
Sep 22 Reps Bluebridge
Sep 29 Hill sprints (AGM) Dooley Road
Oct 6 Fartleks Bluebridge
Oct 13 Pyramids Bluebridge
Oct 20 Short hill sprints Bluebridge
Oct 27 Continuous relay Bois Hall Gardens
Nov 3 Tempo running Bluebridge
Nov 10 Parloffs Bluebridge
Nov 17 Reps Bluebridge
Nov 24 Hill sprints Dooley Road
Dec 1 Fartleks Bluebridge
Dec 8 Pyramids Bluebridge
Dec 15 Short hill sprints Bluebridge
Dec 22 Continuous relay Bois Hall Gardens
Dec 29 Tempo running Bluebridge
Jan 5 Parloffs Bluebridge
Jan 12 Reps Bluebridge
Jan 19 Hill sprints Dooley Road
Jan 26 Fartleks Bluebridge
Feb 2 Pyramids Bluebridge
Feb 9 Short hill sprints Bluebridge
Feb 16 Continuous relay Bois Hall Gardens
Feb 23 Tempo running Bluebridge
Mar 2 Parloffs Bluebridge
Mar 9 Reps Bluebridge
Mar 16 Hill sprints Dooley Road
Mar 23 Fartleks Bluebridge
Short hill sprints
Sprint up the small hill opposite where we meet on the Bluebridge Industrial Estate. Do this five times sprinting up and recovering down. Having done five repetitions you then do a lap of the estate at about 70% of your race speed. On completion of your lap climb the hill and come back down at recovery pace once before doing five repetitions again. You should do three complete sets i.e. three sprint sets and three laps.
Continuous relay
You need a partner of roughly equal ability for this. One partner does a lap at pace before handing over to his partner to do a lap. Each partner should do 10 laps though slower runners can do less.
Tempo running
You run for ten minutes at pace. You then run at recovery pace for five minutes before running at pace for another ten minutes.
Parloffs
Again for this one you need a partner of roughly equal ability. You set off in opposite directions round Bluebridge Ind Estate. One person will run at pace whilst his partner runs at recovery pace. Each time you meet each other you swap what you are doing either starting to run at pace or slowing to recovery pace. You should do this for seven complete laps.
Reps
You will need a stopwatch to do this properly. You will do six laps of Bluebridge Ind Estate with two minutes recovery between each. The aim is to do each lap in exactly the same time. This session is about working out race pace.
Hill sprints
This is one of the best stamina building sessions. Sprint to the top of the hill then recover back down, then sprint halfway up the hill and recover back down. The faster runners should do this ten times.
Fartleks
This is the lamp post session - counting the lamp posts on your left, sprint for two lamp posts
and recover for one. Do this for three laps then do a complete recovery lap. You then do another three laps of sprinting for two lamp posts and recovering for one.
Pyramids
This session uses the two connecting roads that cross the large loop to add a small and
medium loop. After every pace lap you do a small loop recovery. As far as the effort goes you do a
small loop at pace then a recovery loop. Next it’s a medium loop at pace and a recovery loop before doing a large loop at pace and a recovery loop. Then you do the same routine but in reverse - a large loop at pace followed by a recovery loop, medium loop with a recovery loop before a small loop at pace and a recovery loop.
Another cross country season is fast approaching and it would be great to see a few new faces in action as well as the faithfull regulars.
The 53-12 league secretary, Ian Linton of Tiptree Road Runners, has developed a great new website www.53-12xc.com which has lots of detail already and will be regularly updated during the season.
Dates & host clubs
24th October Springfield Striders
7th November Witham Running Club
12th December Harwich Runners
19th December Halstead Road Runners
16th January Ipswich Jaffa
20th February Hadleigh Hares
27th February Reserve date - venue TBC
Halstead Road Runner Marathon specialist Andy Wilmot completed the Kent coastal marathon near Margate. Andy stopped the clock in 3 hours 53 minutes and 59 seconds.
Wayne Kern, Paul Frindle, Don English and John Markham completed the Essex 100 mile charity bike ride together in a time of 5 hours 57 minutes. More than 500 riders took part.
Halstead Road Runners Gavin Allen and Stewart Ellis travelled to Welwyn Garden City to race in the Garden City 10 mile road race.
In a field of over 600 athletes Gavin and Stewart both raced superbly. Gavin, as always finished very strong in 7th position in a time of 58:06 a personal best and Stewart who feels he has had a couple of disappointing races recently redeemed himself with a credible position of 47th in a super time of 67:03 a PB for him also.
Alongside this race was the Garden City 1 mile Race for under 16s. Halstead Juniors Luke and Matthew Allen competed in this race. Luke had a great run and flew around the 1 mile course way ahead of the group overtaking the "hare" in the last 300 meters winning him the race. 7 year old Matthew also had a really strong run with a superb sprint finish to gain him 2nd position. Another fantastic performance from the Allen crew!
Please be reminded that it is the Halstead Fun Run on Sunday 26th September. The event headquarters is the Halstead Leisure Centre and the Race Director this year is HRR Nathan Roulson. There are races for ALL ages starting from 1030 hours and you can enter on the day.
Distances range from 1km to 5 miles. With a medal reward for every runner!
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
Halstead Road Runner Marathon specialists Andy Wilmot and Bob Parmenter completed the Pathfinder Off Road Trail Marathon. In warm and windy conditions Andy clocked 4 hrs 20 minutes and Bob 4 hours 57 minutes.
Six members travelled to Mersea Island for the Mersea 5 & 10 mile event. The following results were recorded:
5 miler (95 finishers):
Andrew Warner - 3rd - 30:55
10 miler (145 finishers):
Wayne Kern - 29th - 1:09:41
Mike Grealy - 34th - 1:11:31
Keith Thorogood - 99th - 1:31:04
Sam Wolton - 117th - 1:36:16
Teresa Challis - 118th - 1:36:16
Julia Woolnough, Rob and Kate Thacker completed the Ipswich half marathon.
Julia reported:
“It was cloudy, overcast and very breezy as gales had been forecast for later in the day on the coast. The main feature was the 'undulating' nature of the race. The steepest slope started in the High St at 3 and half miles and continued until 7 and half miles when we ran into the countryside. A very varied course with Christchurch Park, cemeteries, shopping centres and open countryside. Lots of cheering on from young families in Ipswich standing outside their houses”
131st Rob Thacker 1:38:52
552nd Julia Woolnough 2:05:02
592nd Kate Thacker 2:08:01
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
Halstead Road Runner Jeremy Gore completed a 10k personal best time of 44:12 in Le Touquet, France. 100th place from 560 finishers and 23rd in category.
Marathon specialist Andy Wilmot did the Seaford Marathon covering extra distance in a time of 5 hours 19 minutes. Andy covered 29 miles!
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
Three Halstead Road Runners swapped their running shoes for bicycles, completing the 60 mile Suffolk coast bike ride in 3 hours 58 minutes and 39 seconds! Wendy Carter, Sam Wolton and Jane Basham enjoyed the undulating scenic route from Glemham Hall, near Woodbridge, to include Southwold and the lost village of Dunwich. Over a thousand competitors started the ride.
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
**Please log in to see results for the last 5 years**
Well that's another series over and it's Jim MacTaggart who came out on top with a big improvement on last year when he was still trying to overcome his serious shoulder injury - well done Jim!
Top 3 against handicap and overall fastest were...
BEST TIME AGAINST TARGET Minus
Jim MacTaggart 00:28:34
Neil Murfitt 00:13:14
Katy Fidler 00:11:59
FASTEST OVERALL TIMES
Andrew Warner 01:29:01
Nathan Roulson 01:29:36
Sam Wolton 01:29:53
Full results can be seen by opening the attachments to this message. I have also included previous year's results so you can see how much you've improved, or not!
Thanks to all those who helped set up and take down the course markers, those who recorded the times and Nathan for helping with the spreadsheet.
Halstead Marathon specialists Andy Wilmot and Bob Parmenter did the Faversham Marathon. A 40 lap, concrete and tarmac course, round a park, with a short but severe 50 yard hill. Andy
finished in 3 hrs 49 mins and Bob managed 4 hrs 34 mins.
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
HRR Marathon Specialists Andy Wilmot and Bob Parmenter did the Bury St Edmunds Challenge Off-road Marathon. Bob and Andy did it more or less together, both completing
an extra, unnecessary, 3.5 mile loop, (meaning they did a total distance of
just over 30 miles). Andy finished in 6 hrs 30 mins and Bob 6 hrs 32 mins.
Chairman Keith Thorogood and Club Captain Wayne Kern completed the Brantham Friday 5. A 5 mile race near Manningtree. Times recorded:
Wayne 33.33
Keith 42.15
In the associated fun run, Junior HRR Callum Tricker stopped the clock in 7.06.
Ultra Specialist Matt Biggin ran the Downland Challenge Ultra which is a 30 mile trail run across the South Downs, taking in sights such as the Jack & Jill Windmills and Ditchling Beacon which is the highest point on the South Downs. The route comprises of some significant hills requiring you to climb over 3000 feet. It was also hot pretty hot in the afternoon which meant keeping fluid levels and the factor-50 fully topped up.
The event is put on by Haywards Heath Harriers and they put on a very well organised race. Although the route wasn't signed or marshalled it would have been difficult to get lost due to the fact that the South Downs Way is pretty clearly sign-posted.
Matt finished the 30 mile course in 5 hours 14 minutes.
Matt reported ‘Highlights of the events were seeing a man running the same distance barefoot. Matt saw him at 15 miles and he was still going strong. The ground being covered was not at all barefoot friendly. Very rocky and probably very painful to run on’
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
Halstead Road Runner and Marathon specialist Andy Wilmot completed his 500th Marathon at the Fairlands Valley Challenge in Stevenage. Well done Andy! HRR are very proud of you!
Andy was presented with an engraved trophy by HRR Chairman Keith Thorogood. See picture reference 067. Picture 017, Andy in action. Picture 072 (left to right) Keith Thorogood, Les Morley, Teresa Challis, Wayne Kern, Andy Wilmot, Sam Wolton and Neil Murfitt.
With a choice of three distances, 12 mile, 18 mile, and the full marathon,
this off -road challenge is very popular. Sam Wolton, Theresa Challis, and Les Morley ran the 12 mile course, whilst Bob & Sue Langley walked the same distance.
The remainder: Andy Wilmot, Bob Parmenter, Keith Thorogood, Wayne Kern, and
Neil Murfitt, all completed the full Marathon 26.4 mile course. Andy also
had a 30 year old workmate Peter, who had never run more than 5 miles
before, and not trained for this event. Peter kept up with Andy finishing together.
The conditions were very warm and humid, solid underfoot, on a gently undulating
course, with a few long inclines. Finishing times were as follows :
12 Mile
Theresa Challis 2 hrs 12 mins
Sam Wolton 2 hrs 12 mins
Les Morley 2 hrs 59 mins
Bob &Sue Langley(walk) 3 hrs 58 mins
26.4 Marathon
Andy Wilmot 5 hrs 08 mins
Wayne Kern 5 hrs 15 mins
Bob Parmenter 5 hrs 22 mins
Keith Thorogood 5 hrs 22 mins
Neil Murfitt 5 hrs 41 mins
Gavin Allen and Stewart Ellis (running for Braintree AC) travelled to St Ives in Cambridgeshire to compete in the St Ives 10km race hosted by Huntingdonshire AC.
The course was mainly road and footpaths, with a long part of the course on an open airfield which saw many athletes struggle with the extremely strong winds!
In a field of almost 600 competitors the following results were recorded:-
Gavin Allen 5th..........35:36
Stewart Ellis 62nd......42:26
Alongside this race was the Mayors Junior 3K Cross Country Race, this was also very popular with over 100 athletes.
Halstead brothers Luke and Matthew Allen competed in this race, Luke paced himself superbly and again showed his stamina, challenging many of the older athletes. Luke had an outstanding race coming across the line in 7th position winning the trophy for 1st under 11 boy in a time of 12:33. Not to be outshone by his older brother, 7 year old Matthew Allen also had a fantastic race and flew around the course in 14:34 coming 26th and winning the trophy for 1st under 9 boy.
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
Wendy Carter, Nathan Roulson, Andrew Bailey and Pam Jones raced around the 3 lap Woodlands (Health & Fitness Club) 5k in Halstead. Wendy enjoyed the ‘friendliness’ of the race which included an aerobic workout warm-up! HRR were delighted to have the first Man and Lady home. Results as follows:
Nathan Roulson (1st Man) 19.20
Andrew Bailey 21.09
Wendy Carter (1st Lady) 24.24
Pam Jones 27.54
Five Halstead Road Runners completed the Felsted 10k organised by Grange Farm and Dunmow Runners. Over a pleasant undulating course and in hot conditions the following results were recorded:
62 WARNER, Andrew Orion Harriers 0:39:39
71 WOLTON, Sam Halstead Road Runners 0:40:05
290 THOROGOOD, Keith Halstead Road Runners 0:52:50
291 FIDLER, Katy Halstead Road Runners 0:52:50
374 YOUNG, Maurice Halstead Road Runners 1:01:12
Jeremy Gore completed the Dartford half marathon in a time of 1:41:24. 102nd place from 541 finishers.
Marathon specialists Andy Wilmot and Bob Parmenter completed the off-road Marathon ‘Heart of the Weald’ event in East Sussex. Andy stopped the clock at 6:10 and Bob 6:13. This was Andy’s 499 marathon. An epic achievement. Andy will complete his 500th at Stevenage this weekend.
In the Bentley 5 hosted by Gt Bentley Running Club the following results were recorded:
5th Gavin Allen 28:08 (running for Braintree AC)
72nd Wayne Kern 33:37
315th Keith Thorogood 46:07
Junior HRR member Callum Tricker stopped the clock at 11:50 over a shorter distance.
Several Halstead Road Runners took part in the Gosfield 4K Fun Run. Andrew Bailey, Gavin Allen (running for Braintree AC) Taylor Murdy, Luke Allen, Vicky Lovegrove and Emma Lovegrove .With temperatures soaring to over 30 degrees this made for very difficult running conditions.
The course was mainly off road through farm tracks and fields. 52 runners took part with a mixture of adults and juniors.
The winner was 10 year old Luke Allen who stormed around the 4k course (12 seconds in front of 2nd place) in a time of 17mins 52 secs breaking the all time course record!!
Andrew Bailey and Gavin Allen did not run competitively but still finished respectively in 3rd and 4th positions.
Taylor Murdy, Vicky and Emma Lovegrove also had superb runs with Emma coming home first junior girl, another great result for the Halstead juniors.
WELL DONE to all!
For senior membership enquiries please call Club Captain Wayne Kern 07801 722794 and for juniors (8-15 year olds) please contact Peri Collins 01787 223150.
Well done to all those who ran or walked, especially Don & Andrew who recorded the fastest times in both races!
Rayne Trail Run 5.8 miles
Name Time
1= Andrew Warner 00:41:48
1= Don English 00:41:48
3 Don Wilson 00:45:50
4 Andrew Bailey 00:56:14
5= Keith Thorogood 01:03:00
5= Andy Wilmot 01:03:00
5= Bob Parmenter 01:03:00
5= Wayne Kern 01:03:00
9 Neil Murfitt 01:09:40
10 Sam Wolton 01:11:40
11 Maurice Young 01:15:00
Rayne Trail Run 4.7 miles
Name Time
1= Don English 00:37:08
1= Andrew Warner 00:37:08
3= Peri Collins 00:57:40
3= Kieran Collins 00:57:40
5= Roger Ashdown 01:03:26
5= Mick Purkiss 01:03:26
5= Sheila Purkiss 01:03:26
8= Jean Hastings 01:51:49
8= Judy Bird 01:51:49
8= Brian Hastings 01:51:49
8= Julie Penfold 01:51:49
8= Debbie Partridge 01:51:49
8= Daphne Humphrey 01:51:49
8= Tony Bird 01:51:49
HalsteadRoadRunners.net
