Week Starting 7th August

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 Another really strong week in the bag people - well done. 


We need to start to refine some of the training after this week as some of you have Ellerdine 5k and Mid Cheshire as ‘A’ races and to gain places in the Wolves relay teams. Others are racing these as trials for the teams but Lake V is your priority so we need to make sure you are getting the volume in too.


To be clear just in case you have ever wondered as there is some rubbish spoken at times:


The only thing I ever ask of anyone that trains in my group is that you absolutely do everything you can to represent the club at the road relays and the xc leagues. This means planning ahead. Book holiday from work. Cancel weddings! And make sure you are there to pull on a Wolves vest and be in a team. Whether you are at the front winning medals or holding up the back. EVERYONE COUNTS. In XC the more people we put out the better as you get into places other teams need. So it isn’t just the top 6 that make a difference. At relays you’ll do 2 races races over 3 weeks that will hurt like no other and will benefit your other races like no other. I may as a coach sometimes pull you out if you are fatigued and need a rest. But unlike other coaches I will set you targets to make sure you are at all road relays and at least 3 of the 4 XC leagues.


As a member of wolves myself I have enjoyed being part of several teams [back in the early 1990s] that have medalled at National, County and League XC events and all relays. I have repped Midlands in internationals etc. I completely value these over all other races for lots of different reasons - always happy to discuss. And on the back of running things like the relays, which is really hard course you’ll smash other races that are flatter and faster. The dates for the relays have been sent out now by team managers - plan them into your races ASAP without fail. Or join another group!!!


So, this week:


Tuesday: 6.50pm Warmed up and ready to go for 12 x 400m hill efforts concentrating on the up and the down: Ashfield Road 400m efforts off 1 minute recovery.

https://www.mapmyrun.com/routes/view/5670570379/


Followed by 8 x short hill efforts across the road at Compton Hill.


Compton Hill Short Sprints

https://www.mapmyrun.com/routes/view/5670571993/



Thursday 2 mile warm up 15 min tempo 2 mile warm down


Friday Off


Saturday easy 8 miles NOT PARKRUN


Sunday Half Marathon effort from East Park 9.30am sharp by the gate.

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