RENEGADES Training Page

Right you lot! Thank you very much to those that came and marshalled at the Turkey Trot. What an amazing turn out of support. Some great performances too. Lots of sub 30s by the men. Beth Tabor won the ladies equalling Lucy Calrow’s course record.    Talking of Lucy’s… Lucie Tait-Harris has joined Wolves, huge welcome mate we’re so happy to have you, and she came a very good second to Beth.  Can I just say thank you to you all for all of your lovely messages too. My knee is doing well and I’ll be back running soon. So, onto the training:  Tuesday warmed up and ready at 6.50pm 12 x 400m off 60 secs at Ashfield Road followed by a 2 mile tempo.  Saturday warmed up and ready to go at 9am Compton Park. 5 mins quick followed by 10 x 2 min (off 1 min recovery float) continuous. Followed by 5 min tempo - grass session.  Tuesday (Boxing Day) meet at Odd Fellows 9.30am XMAS HANDICAP 2.5 mile course starts at 10am on railway track and canal. I’ll send out a google for...

Well done to all of you that smashed out races this weekend. You’ve all done great. Nowhere to hide at Syned and Telford 10k both good solid races.  As some of you may already know I’m having my knee operated on this Tuesday so I won’t be at the session. I won’t be at the Saturday session either I’m afraid. I’m hoping to marshal Sunday at the Turkey Trot near the stadium. Big thank you to all of you that have offered to marshal too. Phil Evans has kindly stepped in to Race Direct on the day. David Norman is heading up the build and marshal team and Dave Newport has kindly offered to be the lead bike.  We always could do with extra people on a course like the Turkey Trot so if you’ve got a spare hour can you let me know.  Or sign up and have a run too. Apart from mile 4 it’s a good course. Last mile is down hill All the way home. 1st mile ends with a good down section. Then 1-3 is fast as you like! This weeks training:  If anyone can step up and time that would be ace...

Superb work by you lot this weekend. Huge thank you to those that came and built the course and marshalled. You are a bunch of superstars. What an amazing turn out by the women and the men too. Seeing those black vests out on the course made it all worth it. Well done to all of you and please feel proud of yourselves. Everyone seems to be moving really well. The cross country will make you fly on the roads so please keep at it.  It’s the best training for a marathon too. So keep going people. This week: 6.50pm warmed up and ready to go: High Meadows - 20 mins continuous hills followed by 6 x 40 secs on the flat part of the road. If it’s snowed or it’s too Icy stay at home and do what you can from there safely.  Saturday: warmed up for 9am: cupcake lane - to town and back including 21 locks fast. Basically all On that canal from cupcake to the stadium and take the canal into town up the 21 locks (turn back at the little house) and back down and finish at cupcake. Hard work! Aga...