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** Club Training Sessions Trial **
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Phil Cook Offline
#1 Posted : 30 December 2017 00:14:48(UTC)
Phil Cook

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** Club Training Sessions Trial **

During January and February I’m going to try a trial set up for the sessions on offer during the week, these are open to everyone in the Club but they’ll only work if people support them. I have no idea who will turn up if anyone so I can’t guarantee groups for all paces. If there isn’t enough interest we can just revert back to the current setup. There is no obligation to turn up but it is just a way of offering more options to those who want to take advantage.

I’ve shown week 1 and week 2 below, week 1 isn’t a typical week, but week 2 on wards will follow the same plan. I wouldn't recommend trying to do a Monday and Tuesday in the same week.

Feel free to comment.

Week 1
• Monday 1st January : Cardiff parkrun + option to run a second parkrun
• Tuesday 2nd January : Track session at Leckwith Stadium – 6.30pm start
• Wednesday 3rd January : Steady or easy run from Llandaff Rugby Club – 7pm start
• Thursday 4th January : Normal Club Thursday run from Llandaff Rugby Club – 7pm start
• Friday 5th January : No session
• Saturday 6th January : various parkrun’s to choose from

Week 2
• Sunday : Club Long Run from Cafe Castan, Llandaff Fields – 9.30am start
• Monday : Club Hill Session – meet on Wild Garden’s Road at 6.45pm
• Tuesday : Track Session at Leckwith Stadium – 6.30pm start
• Wednesday : Steady or easy run from Llandaff Rugby Club – 7pm start
• Thursday : Normal Club Thursday run from Llandaff Rugby Club – 7pm start
• Friday : No session
• Saturday : various parkrun’s to choose from


The track sessions follow a 4 week cycle, if you intend coming along to these it might be worth contacting me before hand. The sessions normally work on the basis that you are warmed up ready to start at 6.30pm (or just after), the group then splits up into groups of similar speed. If you’ve not been to the track before there are some simple rules so just let me know!

The Wednesday run will meet at the Club but will follow different routes to the Thursday night Club runs; there will be a few different options available.

Edited by user 30 December 2017 00:33:10(UTC)  | Reason: Not specified
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 6 users liked this post.
Oli Williams on 30/12/2017(UTC), Aine Kenny on 30/12/2017(UTC), Mick McGeoch on 30/12/2017(UTC), Lyndon Tudor Maisey on 30/12/2017(UTC), Short Circuit (Howard Kent) on 01/01/2018(UTC), julie scholey on 04/01/2018(UTC)
Mick McGeoch Offline
#2 Posted : 30 December 2017 14:26:40(UTC)
Mick McGeoch

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Excellent post, Phil, with the proviso that "no session" officially on Friday DOES NOT mean you can have the day off.
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Tracey Newman Offline
#3 Posted : 30 December 2017 15:26:07(UTC)
Tracey Newman

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I would like to go to track but find it now too expensive and problaly not the only person in the club whothinks this. However I do that from Easter there is a track marked out on Helath park playing fields so may be that could be an option. It's free too!
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Phil Cook Offline
#4 Posted : 30 December 2017 23:25:37(UTC)
Phil Cook

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I've put together a Track Etiquette for people to look at, please see the attached.
File Attachment(s):
Track Etiquette.pdf (63kb) downloaded 17 time(s).

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 3 users liked this post.
David.E Williams on 03/01/2018(UTC), Rob Evans on 03/01/2018(UTC), Eve Gallop-Evans on 04/01/2018(UTC)
Michael H Davies Offline
#5 Posted : 03 January 2018 14:15:12(UTC)
Michael H Davies

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Thanks Phil. Just caught up with this thread.
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julie scholey Offline
#6 Posted : 04 January 2018 09:25:32(UTC)
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Great post, and thankyou for putting it on forum (on behalf of those dinosaurs among us that don't have facebook!)
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Michael H Davies on 04/01/2018(UTC)
Claire Bruce Offline
#7 Posted : 06 January 2018 21:01:59(UTC)
Claire Bruce

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Phil have you put together a programme of sessions for the Tuesdays as looking to come this week?
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Mick McGeoch on 06/01/2018(UTC)
Mick McGeoch Offline
#8 Posted : 06 January 2018 21:29:36(UTC)
Mick McGeoch

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Hi Claire
Phil's been up in Gloucester course measuring this weekend.
From what I've seen the group alternate on a 3 weekly cycle (or it might be 4)
1000s, 800s, 600s. Short recoveries (200 jog - no walking allowed).
The success of the session depends on numbers - the more the better.
Last Tuesday we were hit by a monsoon. It was very hard, and the track does not drain well.
I run 6 x 400 off a minute regardless, as there's no one in there remotely slow enough, though some of the fast guys do join me as part of their warm down.
The pace needs to be quicker than race pace, and the recovery short. The session doesn't take that long, but for the benefit of those reading this who are unused to this sort of training, effective warm up and warm down is essential (and not rushed). You need spikes for maximum benefit, it can be slippery otherwise.
Entry fee is £4.20.
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Michael H Davies on 07/01/2018(UTC)
Claire Bruce Offline
#9 Posted : 06 January 2018 21:36:26(UTC)
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Thanks Mick. That is very similar to what I had planned so will be there.
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Mick McGeoch on 07/01/2018(UTC), Michael H Davies on 07/01/2018(UTC)
Michael H Davies Offline
#10 Posted : 07 January 2018 18:53:24(UTC)
Michael H Davies

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I think Phil mentioned 800m reps for Tuesday. Hope to be there.
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Lyndon Tudor Maisey on 08/01/2018(UTC)
Mick McGeoch Offline
#11 Posted : 10 January 2018 19:07:28(UTC)
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Excellent session last night - and a lot of members came - some for the first time on the track which is very encouraging. 600s next week.
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Aine Kenny on 10/01/2018(UTC), Lyndon Tudor Maisey on 17/01/2018(UTC)
Phil Cook Offline
#12 Posted : 16 January 2018 09:18:12(UTC)
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If anyone is going to the track tonight, due to another booking we can't start the session until 7pm - you can get there before and warm up on the path but not go on the track until 7pm. So if you can get there, warm up and be ready for a 7pm start that would be great.
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Mick McGeoch Offline
#13 Posted : 16 January 2018 13:08:37(UTC)
Mick McGeoch

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Thanks, Phil. Repetition 600 metres scheduled for tonight.
Forecast is for high winds so hide behind someone tall.
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Lyndon Tudor Maisey Offline
#14 Posted : 17 January 2018 11:51:53(UTC)
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It was a great session and it was fantastic to see a few new faces there this week despite the awful forecast! The weather turned out to be a lot kinder than expected!

It had a very surreal end to it. As soon as we finished our warm downs and stepped into the shelter of the stands the heavens opened!

Hale came down so heavily it created the most picturesque image in the stadium floodlights as it carpeted the track, which we could appreciate undercover.

Although somebody seemed to enjoy revelling in it on the side of the track! You know who you are!

The running gods were certainly with us yesterday so let’s hope that they smile on us again on Sunday! Smile


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Mick McGeoch Offline
#15 Posted : 21 January 2018 17:53:50(UTC)
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400 metre reps this Tuesday. I think there could be some sore legs after today, so best ease into this one gently.
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Lyndon Tudor Maisey on 21/01/2018(UTC), David.E Williams on 22/01/2018(UTC)
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