Thursday Speed Development 01/07/2021 (Parklife)

30 June 2021 - By James Montgomery

It’s the return of a club favourite this Thursday (Parklife). As it’s in the evening there’s no need to get up early, even if you’re rudely awakened by the dustmen and even if you don’t feel compelled to feed the pigeons and sparrows too, you WILL definitely want to bring the bug spray with you!!

Please join myself and Sasha at Witham Town Park for a prompt 7:30pm start before beginning the session with some warm up drills, however, please try and do an easy jog prior to joining us, a mile should be fine.

You will run around both parts of the park, in each loop following the park edge, in a figure of 8 style with a recovery along the linking lane between the 2 parks/loops. This works out at roughly 400m per loop.

The effort should be around your 5k race pace. If you’re not sure what this is and you’re chatting to the person running next to you discussing it (socially distanced, of course), then neither of you are running hard enough!! Roughly, it’s the point that you’re breathing hard but just about controllable you can utter a couple of words between breaths but you cannot hold a conversation.

The recovery between parks can be a walk or a slow jog as you wish but you should gauge this to give you enough recovery to run each loop at a similar pace throughout the session. The session shall last for 30 minutes, and you run as many loops as you are able to in the time.

Unfortunately, this isn’t a session which can be programmed on your watch as the distances aren’t exact so you will have to be ‘on the button’ to record it as you wish.

Be aware that there will be other members of the public in the park, some with their dogs so please be careful, courteous and considerate, especially down the connecting lane.

As with last week’s trial session we are increasing the numbers this week to allow up to 30 attendees, but you will still need to sign and confirm your health status.

SIGN UP

Please can all members ensure that they:

• Do not attend if showing any COVID-19 symptoms;
• Do not attend unless pre-registered and the relevant Covid-19 disclaimer has been agreed (please see further below);
• Perform a suitable 1-2 mile warm up jog before the session and cool down jog and appropriate post session stretching (see the WRC Stretching Guide for some examples if you need them) if not staying with the group to complete these.

In order to take part in the session you must first read the COVID-19 Health Screening Questionnaire and Disclaimer (you will need to log in as a member to view this).

Once you have read the Disclaimer, to take part in the session please complete the below which will provide the coaches with your name and mobile telephone number for track and trace purposes, and tick to confirm your agreement to the disclaimer.

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run