Week starting 20th October

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Proud day yesterday for me personally.

It was amazing to see the fruits of your labour, from the seniors to the masters, all putting in excellent performances at the Midland XC Relays. Not running gave me the rare chance to get out on the course and watch you all perform so well. It was great to see you race that course properly. It was also interesting to see how other club runners struggled on sections that you handled brilliantly.

I noticed how you changed cadence on the climbs and tackled the little rises with real intent. Reading through your Strava posts and a few of the chats after, some of you were frustrated with pacing, but anyone who’s raced cross country seriously will tell you that pacing goes out the window.

You need to take the opposite approach to road or track racing. There’s no "pain-free" way to run XC — you get out strong and hang on! If you start slow, you’ll stay slow all the way. Your mile splits will always vary as the terrain changes — flat one minute, uphill or technical the next — so judge the overall effort and performance, not the splits.

What really made me proud was seeing you all represent your clubs, knowing how much collective work has gone into your training. And on Saturday, that friendly rivalry kicked in beautifully!

Performances

Wolves Senior Men’s team – fantastic silver medal.

Wolves Senior B team (Jonny Morris, Alex Kelly, Steve Newman, Alex Blair) – an outstanding run, almost beating Tipton’s A team, which shows the depth of Wolves right now. Jonny is coming back from a long injury and nearly beat our A-team first-leg runner – pure class.

Dylan ran a fine leg for Tipton despite still having Manchester Half in his legs from just six days ago, where he smashed a 75-minute PB.

Wolves Masters showed their class too, claiming bronze in a stacked field.

Brilliant runs from Luke Maskew (A-team-worthy leg), Paul Marson (second fastest), Gary Worrall, and brilliant Ben Foster, whose finish was once again superb. Tom Isherwood also ran an incredible leg of 20:45 off the back of mainly base training, showing his class in the Masters B team – a time worthy of A or B team selection.

Maria ran strongly for the Wolves Women’s A team – incomplete, but she didn’t let that deter her, even while recovering from Covid. Great to see her back representing Wolves while studying in London and running second claim for Serpentine RC. (We should all get down for their Last Friday of the Month 5K – cracking race!)

Beth Tabor ran a storming first leg for Tipton Women, putting them so far ahead no one could catch them, and clocked the fastest senior leg of the day. Incredible performance.

Well done to Serge Guy on your Senior debut too. 

Well done, all.


This Week’s Sessions


Tuesday – Speed endurance

Meet 6:50 pm, CHANGE OF PLAN: Sabrina Road for 400m efforts and Wightwick Hall Road (off Tinacre Hill, opposite Sabrina Road) for the hill work. 

Please park at the Odd Fellows and jog up as your warm-up. The locals will kick off if we park at Wightwick Hall Road!

Session: 12 × 400 m off 75 secs (fast to the island, ease round, fast back), followed by 10 × hill sprints.


Saturday – Parkrun Takeover

Let’s head to Wolves Parkrun and run it fast.

Start hard, get a quick first lap, then manage your effort up the climb. Come off the top fast and flow all the way to the bottom. Repeat for lap two.

Afterwards, we’ll regroup for 6 × 1 minute efforts off 1 minute jog recovery.

Everyone out for this, please.


Sunday – Cupcake Run

9:30 am – to Bratch and back: out via the track, return on the canal.


Renegades - Stronger Togther 


























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