7.30pm The Cross Keys, White Notley, CM8 1RQ
Last week’s run was a warm up for a bit of trail running, as this is the pub run which fully embraces it. Expect long grass in sections, but with the lack of rain, I suspect the ground will be hard and therefore road shoes will still be suitable.
I believe the route is slightly different to last year and I will have handouts to give to group leaders.
Parking is tight at the pub so please try and car share.
If you are staying for food afterwards then please make sure you order before the run.
Visitors and prospective members welcome.
7.30pm Witham Leisure Centre
Following a short briefing upstairs we will aim to leave the Leisure Centre at 7.40 for the short warm up jog via Riverwalk to Sauls Bridge Field, better known as the smaller Park Life Loop.
My lovely assistant and I will take you through a series of drills before undertaking the session around the Park.
I will be putting markers round the perimeter and we will be using those to run around for 90 seconds at a pace slightly faster than your 5k. The 90 second recovery can either be static or dynamic ( slow jog ) the latter will render the session as interval based rather than the former which will make it repartition based.
Intervals enhance the much talked about VO2 Max System as it doesn’t allow the heart rate to return to close to normal before the next effort.
For those who wish to programme their Garmins please do so although I will have my trusty whistle with me to signal each 90 second segment.
The choice of venue maximises visibility ( you can’t hide!!) and will give both Alex and I the opportunity to pay close attention to technique and offer words of encouragement.
The session will last for between 30 and 35 minutes after which we will make our way back to the Leisure Centre for Stretches.
I will not be taking a vehicle however would recommend that refreshment is brought along which can be left on the field.
Alex and I look forward to seeing a good turnout especially with no England game!
9.00am - Morrisons
By popular demand, our 11:00 destination for cycling this Saturday will be the longer ride out to The Blue Egg at Great Bardfield. There is lots going on this weekend, Great East Swim, Leeds Castle and Trifarm Traithlons and Mersea round the island race, so I suspect there won’t be too many out at Morrison’s. At least it is looking dry and warmish.
09:00 departure from Morrisons for the usual route, via Ranks Green, Baniister Green and Felsted. Along the the old A120 to the Dunmow turning then almost immediately turn right and on to Great Bardfield. Turn right once in the village and follow the road up the hill to The Blue Egg.
Return Via Great Saling and Rayne.
I will post the GPx on WhatsApp.
Let me know your triathlon results and stories as soon as possible so I can collate these for the website.
Enjoy the ride!
9.00am - Morrison's
Routes and distances decided on day within each group.
We are a friendly bunch with more than 200 members and our club meets at Witham Football Club on Spa Road, Witham.
We provide a good mix of training programmes, a great social environment, but most of all we give respect, support, encouragement and equality to our fellow athletes regardless of how quickly or slowly they choose to run.
Our website is full of information, but the best way to find out about our club is to come and give us a no commitment try.