Week Starting 29th September [3 weeks worth]

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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 Masters Cross-Country qualifier at Betley Court, Crewe, this weekend. It was a fantastic run in a really tough race, packed with top-level senior athletes — including Lee Graton (a low 14-minute 5k runner), who was top 10 at this year’s English National and finished only about a minute ahead of Jon. So, it’s a diet of crisps, beer, and fags for us all now!


Hot off the press: a big well done to Greg Asbury, who is off to the European Masters Athletics Championships soon, having qualified and been selected for the decathlon. Greg, along with Sabrina, has driven the Masters scene at Wolves this year and really lit a fire under us older ones to get back on the track! Well done, Greg — superb achievement. He’s promised me that once the championships are over, he’ll be back to join us on some of the long runs.


It’s the National Road Relays this weekend, and I’ll be going over if anyone fancies coming along. Our cross-country season kicks off with the Midland Cross-Country Relays at Aldersley Stadium on 18th October, so we’ll start adding more off-road work into the sessions going forward. 


Then the first Birmingham League (alongside the Women’s Midlands League) is on Saturday 15th November at Leamington Spa – a tough but interesting course. With that in mind, we’ll be focusing on longer reps on Tuesdays, with some shorter work included to keep things fresh. Here’s the plan for the next three weeks:


Week Starting 30th September

Tuesday – 6.50pm, Cranmere Avenue

Warmed up and ready to go:

• 2 laps tempo

• Followed by 6 × 800m off 90 secs recovery – around 5k pace. Try to get quicker as you go.

• Short break then 4 x 25 secs quick off 1 min jog forward. 


Saturday – 9.50am, Aldersley Stadium

• 5 min tempo

• Followed by 10 × 2 mins [controlled effort not flat out – it’ll be on a loop over the xc course] off 1 min float 

Sunday – 9.30am, Fordhouses Cricket Club (Long Tempo Session)

This is a structured long tempo session, with options ranging from 4 miles up to 13.1 miles of tempo running. The session is held on a loop of roughly 3.5 miles, and if you’re bringing gels or water, we can place them on the course beforehand.

The aim is to run at a controlled but purposeful pace — it’s not flat-out, but it is a session rather than an easy Sunday run. You can tailor the distance and effort to suit your current training focus, whether that’s building endurance or sharpening race pace.

All are welcome, including friends from other clubs or groups.

 

Week Starting 6th October

Tuesday – 6.50pm, Sabrina Road

• 5 × 1km off 90 secs recovery

• Then 5 × 1 min off 1 min float


Saturday – 9.50am, Compton Park

• 4 mins tempo

• Followed by 3 × 8 mins cross-country loop off 2 mins float (continuous loop)


Sunday – 9.30am, Tettenhall Pool

• Sunday run followed by coffee

 

Week Starting 13th October


Tuesday – 6.50pm, Aldersley Stadium

Shorter, sharper track work to get the legs turning over ahead of Saturday’s relays:

• 5 min tempo

• 6 × 300m (good rhythm but controlled, not flat-out) – jog forward recovery × 2


Saturday – Midland Cross-Country Relays, Aldersley


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