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
**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.
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
I offer my deepest apologies for failing to set out the course yesterday for the 5 mile run from the Red Lion, Lamarsh.
It was entirely my fault.........I simply forgot.
I had a meeting over-run by a couple of hours, which messed up my afternoon's work. After a manic 2 or 3 hours trying to put things right I just hopped on my bike and went for a ride for a couple of hours. I should have been setting out the course instead. It wasn't until Lorraine came home at 11.30pm and asked how the race had gone that I realised my cock-up.
I know how annoying this is for everyone who turned up expecting to run, and I am deeply sorry.
