RENEGADES Training Page

Some great running this week. Was brilliant to see you all at the Coleman mile on Tuesday brilliant running and superb fun. Yesterday we saw you all run strong and brave. It’s a horrible course Sutton but get a few runs in around there and you’ll find road races elsewhere so much easier. It’s easy to be negative about your performances. But try to remember that these races are the best of the best. So when you’re getting beaten or when you think you’ve ran slower than you wanted to remember who the competition is and the fact that the course is brutal. There was a few stand out runs for me. Beth Tabor smashed her course record by a min and ran a huge 15:49 bringing the senior women’s team back into medal contention. Dan Turner off the back of his big run last week had another impressive run. As did Sab and Holly both flying around the course. Sab bringing the team from far down the field back to 2nd place.  And although I would have dearly loved to see her at the relays yesterday I...

  Incredibly proud of Dan and Sab who were a bit underwhelmed by their runs last week at Cheshire. I’m proud because they didn’t hide. They went again today believing in the hard work they’ve done for months on end. Sometimes you train as hard as you can and it takes a few races to bring it out. And that’s exactly what happened today. 72 mins for Dan and 87 mins for Sab. Unbelievable runs. Carefully and professionally delivered through brilliant pacing and strong minds. Well done you two. I think I speak for all of the group when I say you’re a pair of stars.   So this week! Tuesday is the David Coleman mile. Entries are closed now. So if you’ve entered get a good warm up and get to the Call Room (entries desk near the track) 5 mins early and make sure you get your number well before your race. Race and then get 30 mins of running in. If your racing the relays Saturday then that’s enough. If you’re not then do 10 x 1 min off 1 min float within the 30 mins. Everyone not racing ...

Hi All,we’ll done to Dan, Sab, Darren, Nick and Holly for brilliant runs at Cheshire Half Marathon. Couple of good PBs and strong runs. But also plenty of positive progress to build on moving into the Autumn. So this week: Tuesday: 6.50pm sharp: Science Park for mile reps off 90 secs. Please feel free to arrange amounts yourselves to warm up from else where. Maybe park at the stadium and run up the canal. Saturday: 9.50 sharp for start: Compton Park for a complimentary session to Tuesday: 15 x 1 minute off a min float. Keep checking the blog for updates. I’ll posting my thoughts on autumn/ winter training soon with some new ideas for Saturdays.  Ad 

  Hi all, yet another good week of training in the bag with a few of you coming to the end of your race build up. If you are racing next weekend then you won’t be doing hills on Tuesday. And if you’re not racing the last in the Telford series on Wednesday your session will be a very simple one this Tuesday - feel free to do this on your own. I won’t be t the club Tuesday.   15 mins easy running then 8 x 45 secs off 1 min full recovery. Effort needs to be about 80%. So quick but not flat out. This is just to get the legs feeling lose. Then 15 mins easy running. Everyone else:  Tuesday 6.30pm meet at Aldersely Stadium hills over at the Mitre with Abbo - everyone welcome to come along Saturday Parkrun (anyone of your choice) get a time in and then do 10 x 25 secs on a short hill. Recovery jog / walk back down. I won’t be around this week - I will be using the time to write 1-1 programmes and I’ve got lots of races to organise for the club.  On that note don’t forget the...