Winter draws on

Yes, it’s an old joke – but it got your attention.
With the equinox past and the September multi-terrain races almost over, we will shortly be back to the winter round of road training runs on a Wednesday night. The first official club winter run will be on Wednesday 3rd October and will be the customary muster run to Frodsham and back, followed by an informal social in the club bar afterwards – see earlier email from David & Lesley.
If you still have an itch for mud which road training just ain’t going to scratch, then on Saturday 6th October we’ll start some cross country training sessions with Warrington Road Runners & Lymm Runners whom we are joining forces with for the Sunday League XC series of races. The format of the training will evolve over the winter and we are kicking off with some circuits of Town Park, Runcorn (including a few goes of the infamous ski slope!) , meet at the Runcorn Ski Centre at 9:30am and hopefully the centre should be open for us to grab a hot drink afterwards.

Andy

Free offroad training day — 27 May

Cheshire Sports have been in touch with details of yet another free training day – this time just down the road in Delamere Forest.

No matter what ability of runner you are, this training day will give you the chance to learn about road, trail and fell running and all that is involved! Learn about techniques which can improve your running, the right food to eat and event the right kit to wear! This event is free and as places are limited, its first come first served, so don’t miss out on your opportunity to learn or develop your running skills!

All that attend will receive a FREE place on a Leadership in Running Fitness course!

Vicky Huyton
Cheshire and Merseyside Athletics Network Coordinator
07738402931
vicky.huyton@sportcheshire.org

Download the complete flyer for the offroad training day [2-page PDF]

Sounds ideal for our budding contingent of trail/xc/fell runners!
Steve

Free running leadership course

There is a Leadership in Running Fitness Course being held in Cheshire on 21st April 2012:

Saturday 21st April 2012, 8.45am to 5pm
NC0365, Box 8, Chester Racecourse, Chester, Cheshire, CH1 2LY

This course is being organised by Sport Cheshire and aims to raise the number of qualified leaders in running clubs.  They are offering the course for FREE, and in return leaders are asked to completed a minimum of 10 weeks worth of running groups.  Individuals will receive a hi-vis t-shirt branded, a first aid kit and hi vis snap bands for safety.

More: Sarah Tilling, Partnership Officer (Participation)
M: 07720 592 784
E: sarah.tilling@sportcheshire.org
W: www.sportcheshire.org

Steve

 

Monday training, Castle Park

Just a quick reminder that Castle Park training at Frodsham, taken by Joe and Mario, is on Monday nights, from 6:30pm. Meet off Netherton Drive (just off Howey Lane). Parking available.
Sessions last about half an hour, will be great to see some new faces there too. Not just for fast folks!

Monday hill training

Andy Robinson writes to let us know about a new service from the club for slackers, part-timers, the retired and the non-gainfully employed[1] …the Monday morning hill session.

The format is simple: Monday mornings, 9:30, at the corner of the woods above the Ring o’ Bells, Overton (Frodsham).  Look for Middle Walk on the map, just off Bellemonte Road.

All we do is run up and down the Sandstone Trail zig-zags to the monument & back. It’s 60 metres of climbing per rep, and very good training for fell races. Contact me, Jackie or Janet beforehand to check who’s likely to be there.

As Andy says, it’s great training for the fells and equally good for anyone wanting to add a bit of leg strength. This kind of thing has been called speedwork in disguise by some coaches. Ideal for all abilities, you’re guaranteed to benefit however many you do or however fast you feel like going.  Good for a mixed group, you’ll find yourself doing your own thing and exchanging sympathetic glances as you pass each other on the way up and down, doing their own thing.

Steve

[1] just jealous because until recently I was in that group and able to enjoy the joys of the daytime session.

How to get faster

Runner’s World has quite a nice article summarising a few tips for getting faster. A lot of us would like to be faster, turns out there may be more to it than simply wishing for it!

“Don’t place all of the emphasis on an outcome such as ‘beating my marathon PB’. This is great for a final destination, but without an effective plan of action you’ll never reach it…”

Read the full article here. Let us know what works for you, using the Comments button…

Regular training: Wednesday evening

Latest: we have a growing band of beginners and intermediates …a very welcoming group that looks out for each other and is growing in confidence. Ideal for anyone not wanting to tackle the full distance. Give it a go!

We meet every Wednesday for a 6:30pm start at the Helsby Community Sports Club. We’re now on the summer program of mainly offroad runs — don’t be intimidated, nothing too hard and we have folk of all paces out. Getting started: give it a go. Come and say hello, make yourself known. Something like “Hello I’m new, I’d like to go for a run” should do the trick. More…