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Thursday Night Winter Routes ~ please check
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Phil Cook Offline
#1 Posted : 23 November 2014 16:15:33(UTC)
Phil Cook

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We've had a review of the Thursday night training routes, up until now the only OFFICIAL runs have been the 7 and 10 mile routes, although we are aware that there has been a 5 mile route used. It has been decided that we will now make the 5 mile run an OFFICIAL route as well so offering 3 agreed routes. The actual route of the previous 5 mile was not clear, so in order to bring it inline with the other routes the one outlined below will now become the OFFICIAL 5 mile route, any others used will not be recognized for Insurance purposes. I would like to point out that there is NO CHANGE to the 7 and 10 mile routes, this is purely to bring the 5 miles inline so that when new members are ready to progress from the 5 to 7 mile run then they are already accustom the the majority of the route.

We will also be adding a Group Leader to the 5 mile route each week, as well as Group Leaders on the 7 mile route who will be running at the following paces : 7 min/mile ; 8 min/mile ; 9 min/mile and 10 min/mile.

THESE CHANGES WILL TAKE EFFECT FROM THURSDAY 27TH NOVEMBER

BELOW YOU WILL SEE A DESCRIPTION OF EACH OF THE ROUTES :

5 miles (4.95 miles) http://www.gmap-pedometer.com/?r=6486698
Bus stop, Western Avenue, slip road, Gabalfa roundabout, North Road, underpass, Caerphilly Road, Rhydhelig Avenue, King George V Drive West, King George V Drive North, turn left at 2nd roundabout on park, King George V Drive East, Heath Park Avenue, Heathwood Road, Caerphilly Road, underpass, North Road, Gabalfa roundabout, slip road, Western Avenue, Bus stop.

7 miles (7.3 miles) http://www.gmap-pedometer.com/?r=6486726
Bus stop, Western Avenue, slip road, Gabalfa roundabout, North Road, underpass, Caerphilly Road, Rhydhelig Avenue, King George V Drive West, King George V Drive North, King George V Drive East, turn left at 3rd roundabout on park, King George V Drive East, Allensbank Road, Wedal Road, the Juboraj, Fairoak Road, Lake Road East, Lake Road North, Heath Halt Road, Heathwood Road, Caerphilly Road, underpass, North Road, Gabalfa roundabout, slip road, Western Avenue, Bus stop.

10 miles (9.5 miles) http://www.gmap-pedometer.com/?r=6486754
Bus stop, Western Avenue, slip road, Gabalfa roundabout, North Road, underpass, Caerphilly Road, Rhydhelig Avenue, King George V Drive West, King George V Drive North, King George V Drive East, turn left at 3rd roundabout on park, King George V Drive East, Allensbank Road, Wedal Road, the Juboraj, Fairoak Road, Ty-Draw Road, Pen-y-Lan Road, Cyncoed Road, Rhyd-y-Penau Road, Heathwood Road, Caerphilly Road, underpass, North Road, Gabalfa roundabout, slip road, Western Avenue, Bus stop.

Edited by user 27 November 2014 18:23:05(UTC)  | Reason: Not specified
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 10 users liked this post.
Michael H Davies on 23/11/2014(UTC), Richard Self on 23/11/2014(UTC), Karen Chadwell on 23/11/2014(UTC), Aine Kenny on 24/11/2014(UTC), David McDonald on 24/11/2014(UTC), Claire Bruce on 27/11/2014(UTC), jamesthebruce on 27/11/2014(UTC), Mick McGeoch on 29/11/2014(UTC), Laurent Bono on 04/02/2018(UTC), Andy Blair on 17/02/2019(UTC)
David McDonald Offline
#2 Posted : 27 November 2014 12:27:41(UTC)
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Just moving this to the top of the list to remind everyone
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jamesthebruce Offline
#3 Posted : 27 November 2014 13:39:27(UTC)
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dont forget the 10 milers..

you know it makes sence.. 10 is the way to go !
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Tracey Newman Offline
#4 Posted : 27 November 2014 16:45:33(UTC)
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Not everyone can do or want to 10 miles in an hour James! Hence the reason why there are shorter routes.

Edited by user 27 November 2014 16:46:03(UTC)  | Reason: Not specified
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jamesthebruce Offline
#5 Posted : 27 November 2014 17:39:02(UTC)
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nor can I except on a bike or in a car
BigGrin
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Nick Tulp Offline
#6 Posted : 27 November 2014 21:03:15(UTC)
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Not yet, but soon James...
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jamesthebruce on 28/11/2014(UTC), Claire Bruce on 28/11/2014(UTC)
Claire Bruce Offline
#7 Posted : 28 November 2014 10:13:43(UTC)
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Hopefully this worked well for most people yesterday. I apologise that I was shouting to try and get everyone in the correct groups, but this will only work if you work with us (I am talking about the naughty people chatting at the back of the class, yes I mean you Tim O'Sullivan, Richard Self and Graeme Donnan!!!).

We want everyone to enjoy their run with the club so we will be doing the same again next week. If anyone else is willing to help out as a leader of the various groups please do not hesitate to put your name forward.

Also constructive feedback on this is also welcome.
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tim o'sullivan on 28/11/2014(UTC), David.E Williams on 28/11/2014(UTC), Huw Parry on 28/11/2014(UTC)
Marcus Meyrick Offline
#8 Posted : 28 November 2014 10:26:08(UTC)
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I really enjoyed it Claire. I have only been at the club since January but yesterday was the biggest group I have run with on a Thursday evening.
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Claire Bruce on 28/11/2014(UTC)
tim o'sullivan Offline
#9 Posted : 28 November 2014 12:28:02(UTC)
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Apologies again Claire (3rd time!) - and whilst I hate to name names, I also couldn't hear because of all the noise R&G were making ;~)

Thanks for, and well done on, the new format - lots of work gone into, and thought - more inclusive (10min mile group, official 5m route), welcoming (for new and returning members), safer (crossing roads, not getting lost, if suffering a niggle etc) and effective

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Tracey Newman Offline
#10 Posted : 28 November 2014 14:51:17(UTC)
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Yes it did work out well but like Clare said you need to work with us. I won't be there this thursday but next thursday as some people in my group said they would like to do 7 then I would be happy to that.
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David McDonald Offline
#11 Posted : 28 November 2014 14:53:11(UTC)
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We should have bib's available next week as well, which will hopefully help with the organisation at the start and also during the run. If there is a demand, we'll also look to put out 2 groups over the 5 mile route (maybe 9 min and 10 min pace).
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Alan S Mason Offline
#12 Posted : 28 November 2014 16:54:48(UTC)
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Having used the five mile route recently, it's nice that most of it is the same course as the other two. Makes it feel part of the club run. BigGrin

I agree that we have to make things easier for Claire and Phil by being attentive when they are trying to get things organised.
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cokerjane
#13 Posted : 28 November 2014 21:25:36(UTC)
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Thanks for organising Claire, it was a good idea ( I was not sure how it would work at first) great pacing by the 7min/mile leader Big thanks to Mick, who shepherded us across all the road crossings waving his arms at the traffic LOL it pushed me out of my comfort zone and it was a great group atmosphere plus meeting new (younger !!) members was good. Pay attention in future naughty pupils at the back!!
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Mick McGeoch Offline
#14 Posted : 29 November 2014 12:54:10(UTC)
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I think this is a really good idea, but like most things it will take time to bed in. A few thoughts. There is no organised coaching structure within our club, which is unusual for a club our size and for the fact that we are successful. This can be both good and bad. Whilst we never want to dictate to anyone what they should be doing, the fact that so many people meet up on a Thursday gives a real opportunity to train more effectively. After, all, given that we start as such a big group, it's surely a shame if anyone runs the entire 7 miles (or however far they run) on their own? So by having a designated person for a number of different speeds you have someone to run with. But this isn't just about company. It's also about education. Pace judgment is something people can learn - this isn't supposed to be a race - it's a tempo run. But the tempo can change on a weekly basis. For example, last Thursday I led the 7 minute mile group - and I volunteered to do that because I wasn't racing at the weekend. With the Gwent League this coming Saturday, I will probably sit in on the 8 minute mile group next Thursday. But in making these decisions, athletes have to be honest with each other. The idea is to run with people - not blow them away. Some people train harder than they race, and it's not difficult to see why.
There is a great opportunity here to help other people in the club, with experienced athletes specifically chosen to run at each designated pace - and with that comes a certain responsibility. It's often good to look at these things with the future in mind - it could be the new member you help round this week who becomes the pacemaker who might be helping you in years to come. Surely club night means exactly that - the night when I can have a really good run AND help my club. If we persevere we can make this happen. It's what we're good at.
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Tracey Newman on 29/11/2014(UTC), Lyndon Tudor Maisey on 30/11/2014(UTC), Karen Chadwell on 30/11/2014(UTC)
Evatt
#15 Posted : 29 November 2014 21:29:30(UTC)
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I'd like to say that I really enjoyed the structure of Thursday night. Good group run (8 minutes group). Many times I've driven up from Bridgend and run the 7 on my own.

Was slightly disappointed that there wasn't a 5 minute mile group for me to run with........!!!!!
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sarah meah Offline
#16 Posted : 29 November 2014 22:42:48(UTC)
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im glad the structure is changed ive only run with the club once since i joined in march because they go off to fast for me,
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Claire Bruce Offline
#17 Posted : 29 November 2014 22:56:44(UTC)
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Originally Posted by: Evatt Cummings Go to Quoted Post
I'd like to say that I really enjoyed the structure of Thursday night. Good group run (8 minutes group). Many times I've driven up from Bridgend and run the 7 on my own.

Was slightly disappointed that there wasn't a 5 minute mile group for me to run with........!!!!!


I would have waited for you Evatt but I was in the 4 minute group
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Lyndon Tudor Maisey Offline
#18 Posted : 30 November 2014 07:54:27(UTC)
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It's great there are different courses for different situations. I used to train as far and as hard as I could but now see the benefits of a more selective effort.

You can obtain results very quickly from a sustained and unrelenting effort but long term results come from picking your battles.

Hard runs should be hard and easy runs should be easy.
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Mick McGeoch on 30/11/2014(UTC), Michael H Davies on 30/11/2014(UTC)
cokerjane
#19 Posted : 30 November 2014 15:01:18(UTC)
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If you're volunteering to be the 5 min group leader I'll try and keep up Ev LOL
Thanks again to Phil and Claire for getting this new structure organised and to the group leaders who all did a great job.
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Phil Cook Offline
#20 Posted : 05 December 2014 01:02:46(UTC)
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Can I just point out that if anyone does the "Summer" route during the Winter on a Thursday instead of the official Winter Routes then you are doing so at your own risk and you will not be covered by the Club's Insurance.
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