Week starting 21st August

-


Lots of racing coming up and you need to use the next 5k races as a marker for the Team managers to pick teams for the relays. And of course you need to test all your hard work out.  


With that in mind you need to pace yourself and make sure you don’t over cook the sessions. But for continuity you need to keep the sessions up. I’ve had a few people ask if sessions can start on time. If you’re late just join in when you get to the session. Coaches will be starting them dead on time. Warm ups need a bit of attention too. Some of you aren’t giving yourselves enough time to get the body right for sessions. You need at least 2 miles warm up. Followed by a good set of strides and and some drills. 


I had a chat with several people last Sunday too about nutrition including hydration. A lot of you are putting yourselves through some gruelling sessions but your prep is awful. You don’t have to be a nutritionist to know that fuelling for sessions is really important. We’re all different and we’re all

on different diet plans etc. I’m not talking about that. I’m talking about making sure that before a hard session or a long hard run you take on the right amount of carbs and calories as well as hydrate properly. 


For an evening session you need to get some food into you between 3pm and 4pm. Nothing too heavy but something extra to top your earlier lunch up. NOT A Gel! A chocolate bar and a banana. Tuna salad is good. 2 rounds of toast with jam. Boiled eggs and some rice. Rice cakes are good. Make sure you are drinking from the moment you get up and take on a little extra fluid if it’s hot. 


I’ve trained with some pretty decent athletes over the years and I’ve never ever seen any in a session take on liquid. Apart from sprinters!!!! This tells me you ain’t drinking enough in the days leading up to the sessions. 


After the session you need a really slow cool down. Get the HR down and back to normal.  This is not an opportunity to get more miles in for Strava this is an essential part of the session. Get a protein drink, make sure it’s a good one and not full of sugar or caffeine. Read the bloody labels! Make sure it’s high in protein and low in carbs. And pre plan a good meal preferably within an hour of the end of your warm down. Not high carb but a few won’t hurt - make sure it has a mixture of fats, good carbs (sweet potato) and high protein. Tricky if you’re a vegan or a vegetarian as chicken is the perfect recovery food. Swap the potatoes out for another vegetables. It’s a bit trial and error really and google is your friend.


I don’t drink alcohol so I am a bit biased and I honestly don’t know why you put yourselves through that hell of my sessions then go and drink 2 or 3 pints and eat shite in a pub! Just full of shit and sugar. 


The reason we do 12 to 16 week blocks of training is so you can get your races done. Complete an A race then eat and drink anything you want for a while. Then go again. 


So, if you don’t like the idea of all of this then that’s ok too. Eat and drink what you like - warm up and prep how you like but believe me the small things make big differences in athletics. 


Enough said see you Tuesday x 


 Tuesday: 

Sabrina avenue 6.50pm warmed up and ready to go.  6 x 1000m at 5k pace off 75 seconds. Jog lap then 5 x 60m sprints. 


*Anyone racing Friday will do these at 3/4 pace 


Saturday:

Compton Park 9am warmed up and ready to go: 4 min tempo 3 min recovery then 2 x 12 min hills continuous. 

Comments

Post a Comment

Popular posts from this blog

Week Starting 29th September [3 weeks worth]

-
Image
Well done all for another great week of training. Some tough sessions in the bag — and our first cross-country training session successfully completed too. A big shout-out to everyone who took part in the Wolves Coleman Mile this week as well. A fantastic debut from Joe Marples, and it was superb to see Lucy Calrow back on the track with the club. Young James Neilson ran an excellent race, holding off the likes of our own Alex Blair, who is getting quicker by the day. James won the overall men’s event in a brilliant time of 4:36.3, which isn’t far off the record. Other regular members of our group who put in great mile performances were Jay Patel, Paul Rogers, and the very speedy Paul Dean, who finished 3rd overall. And a personal shout-out to my favourite child — [only joking!] Serge — who took the win in his race. Also in that race was Megan White, who won the overall ladies’ category. A big shout-out to Jon Hart too, who finished 2nd in his age group and 10th overall in the England ...
Read more

Week Starting 10th March with sessions up to the relays

-
  Hello! Some fantastic training completed recently and some great racing to celebrate. Congratulations to Gary Worrall , who represented Worcestershire in the Inter-Counties Cross Country —a stacked field! Always great to earn a county senior vest . Alex Blair ran a PB at the Battersea Half Marathon across the full distance (77 minutes) and also smashed his 10K PB . He’s looking strong for his upcoming marathon—his training is really paying off. Big shoutout to Alex’s brother, Matt , who is absolutely smashing his running, too. We’ve got our eye on you, sir! Good genes. Tom Pryor also did himself proud at the Chester 10K , setting a fantastic PB of 37 minutes . The last couple of miles looked tough, but what a great winter he’s had! Excited to see what he can do on the track this season. Jonny Morris and Dan Turner also smashed their recent half marathons last weekend both running a superb 70 minutes. Well done lads.  The Spring Relays are coming up, and you all kn...
Read more

Week Starting 11th August

-
Image
Give us a follow on Instagram:  trx_renagade_running Hello everyone, Well done again on another great weekend of training – the improvements are really showing. It’s time to start thinking about upcoming races like Mid Cheshire, Ellerdine, and the relays. Even though I’ve left Wolves, I’d still encourage you to support your clubs and run a relay leg if you can. Before long, the Cross Country season will kick off at Wolves Stadium with the Midland Cross Country Relays. Think ahead now about which races you want to do in late summer and early winter. And of course, for the men – you’ve earned your right to go and smash the First Division in the Birmingham League. Get out there and show them what you can do! For those talking about marathon training – start increasing your weekly volume gradually, especially Wednesdays and Sundays. Don’t jump into high mileage too fast. And remember: not every session needs to be an all-out effort. For a marathon, focus on building a strong engine and...
Read more