RENEGADES Training Page

So another week has passed and you’ve all been running so well. This week for us as a group is all about the relays. Get a few runs in over Sutton Park and your road races will seem much easier! Tuesday meet at Compton Park ready to run    6.50pm 16 x 1 minute off 1 min float. It maybe muddy under foot so please bring spikes.  Saturday is the relays but if you’re not racing do a Parkrun followed by 6 x 1 min off 1 min float. If you can come over to Sutton Park and support our teams. 

  Well done to all of you that made it to the time trial. Not easy that.     It conditions very much like the relays. Hope you can see just how far this group has come. You’ve all put some amazing work in over the summer. Now we move into spring and sharpen you up for some track and road racing. If anyone is interested in repping the club in our leagues or other events please let Paul and myself know.   Tuesday 6.50pm warmed up at Sabrina Avenue 8 x 1k of 75 aces recovery. You’ll do 2 at tempo the rest race pace. Saturday warmed up and read to go 9.50am Aldersley stadium track: 1 mile tempo followed by 10 x 300 quick off jog forward recovery. Followed by 1 mile tempo. 

Brilliant running by Dave Norman and Mark Illidge at Staffs half today. Dave is on his way back and Mark has made a good recovery from a recent nasty chest infection. Both will go sub 90 soon. Young Dylan will have his day over 13.1 miles when he’s better. Put Thursday 13th April 7pm in your diaries. It’s the Fordhouses 5k. Flat and fast course. Enter here  https://www.stuweb.co.uk/race/33V  anyone that kindly marshalled at the Brum League or the Turkey Trot get in touch with me as you have a free place! So this week: Tuesday 6.30pm Aldersley Stadium for warm up. Track session 3 sets of 4 x 400m of 1 min recovery with jog lap in between sets. 5-10 min tempo afterwards.  Saturday NO session. Instead the Men and Ladies team managers are holding a trail 5k at west park to get some sort of idea of teams for the forthcoming relays. This will take place at 11am on the MVR course which is a 2 lapper and starts near South Gate and ends near the clock.  https://strava.app.lin...

What a weekend of superb running. From Stu Whitehouse putting down a great time off no quality work - just rehab, gym and walk / running. Beth Tabor running 17 mins at Parkrun. Clarkey back in the 18 mins too. Then came super Sunday at the Trafford 10k. Sabrina Thomas showing excellent form going through 5k in 19.45 and holding on for a superb 40 mins. Our groups Midland representatives [making their debut] Lucy Calrow running a massive 37 mins whist Dan Turner in the middle of some heavy training for London runs a 27 sec PB for a low 32 mins. Jay Patel put his marathon training to the test at The Oundle 20 Miler. Staying focused he went out conservatively at 7 min pace for 5 miles then smashed out 10 at 6s and stayed disciplined for the last 5 easier miles. Average pace was 6.50 a mile, so his Brighton Marathon is looking very good. Next week we see Dylan and Mark Illidge alongside Dave Norman at Staffs half. Let’s get over if we can.   So this week: Tuesday: 6.30pm Meet at Odd Fe...