Harriers Road Group – Week 10 -14th November 2011

Week 10

Week 10, 4th week of the speed mesocycle and for anyone following the cycles then this is the first hard week – so 6 sessions per week with just one days recovery and a race day at the end of the week – next week is also the same, but with 10k race at the end of the week as the climax of the hard fortnight.

After the last track session that left many people feeling the effects of the speed session, then we are going back to a more usual speed session based on 100s and 200s – again we are going to be focusing on outright speed, but over a slightly longer distance.

This weeks sessions will start at 7pm prompt – so 6:45 for a 7pm start please.

Monday – Steady 10k or 60mins

Tuesday – Bolton Arena Track 7pm – 100s 200s

Wednesday – Steady 10k or 60mins

Thursday –Horwich Lesiure Centre 7pm – Hills on Church Street

Saturday – Tempo 5k Park Run or 30mins

Sunday – RACE – Eaveswood

Mesocycle Week 4, so a Hard week with six running/training sessions, and you should have just one rest day.  Note that Hard weeks are implemented by use of Races and reducing rest days rather than increasing session intensity, though this weeks sessions are likely to be hard anyways 🙂

Week	Date	Tuesday	Thursday	Weekend
7	24-Oct	Speed – Arcon	Steady – Middlebrook	12km Trail run
8	31-Oct	Track – 200s	Haloween Special	14km Trail run
9	07-Nov	Speed – Blackrod	Fartlek – Old Road	16km Trail run
10	14-Nov	Track – 100s 200s	Hills – Church	Eaves Wood Silverdale
11	21-Nov	Speed – Millstone	Threshold – A6	Wesham 10km Road Race
12	28-Nov	Arcon – Relay	Hills – Fleet St	Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info –http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form –http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form –http://www.ukresults.net/forms/111204chorley.pdf