Week starting 11th December

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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.


Tuesday: 6.50pm ready to go. 6 x 800m at Cranmere Avenue off 75 secs recovery. Run these controlled but quick. Then 3 minutes recovery followed by 6 min tempo. 


Saturday: double Parkrun for half marathon and marathoners. Run the first one quick follows by 3 mins recovery then do the second one - 60-90 min slower. If you’re training for a 5-10k do 1 x Parkrun as a hard and fast run followed by 6 x 1m off a min quick.


See you soon,


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