Club Training Monday 2nd November - Brancumhall

Monday's session at Brancumhall is 5 x 1 lap (approx 800m per lap) at 4k XC race effort with a 90 second stand/jog around recovery. This is a race simulation for those doing the National 4k XC at Kirkaldy on Saturday. Try to imagine how you will feel and the level of effort you will make when you don't have the benefit of the 90 second recoveries. Each rep should feel relaxed, comfortable and under control until perhaps the last rep which may start to feel a little bit strained. Try to carry this feeling through into the race; remember how you felt when running around Brancumhall; if you are straining more at the beginning of the 4k race than you feel through the first 3 or so reps, you are going too fast. It is all too easy to get involved in the cavalry charge at the beginning of the National 4k; just put the blinkers on and relax. Best to ease it back and feel strong on the last quarter of the race than to hit the limit during the first quarter (note that Kirkaldy is 2 x 2km laps and is quite a nice, grassy parkland course with only a few, brief soft bits).

Thursday will be a pre-race run with strides.

Alan

NATIONAL XC RELAYS (RESCHEDULED to 12th DECEMBER)

With the event rescheduled a couple of points to note. Start times for all are 1 hour earlier from post below.

If anyone originally down to do it can not make the new date i need to know by 10th Nov

Anyone that wants to run the new date that wasnt entered please add your name by 15th Nov

 This years National XC relays will be held in Cumbernauld as per previous years on 24th Oct

The junior races will be a mix of u/14, u/16, u/18 in that order although they can step up one age group

U/20, seniors and masters will run together in the same teams

Young females @ noon (3 x 2.5k legs), Young males @ 12.40pm  (3 x 2.5k legs)

Ladies @ 13.10 (4 x 4k  legs)(3 x 4k for W40 + W50) and Men @ 14.40 (4 x 4k  legs)

Cost is £24 for a junior team and £9.00 for u/20, senior and masters per head. 

Payment should be made at the same time as adding your name.

If you want to race i need names by Tuesday 6th Oct

Please make sure your SA number is valid on the 6th Oct and race day 24th Oct. The system does not allow entry if not.

Please register your name HERE.  Those registered are listed HERE.