Training Tuesday 9th August 2016 Pyramids 1-2-3-2-1-2-3-2-1

Meet at the Leisrure Centre from 18:15, leave 18:30.

Warm up

I’d suggest a good warm up for this one as it will be tough (but good). It’s in Clarendon Park, so there are a few ways to get there that could include adding some distance in. One thought might to run to Hollycroft Road, down the hill past Hollycroft Park on the left, turn left on Westray Drive, left on Outlands to the park. There is a shortcut on that route that takes you along the path near Batteling brook which is more pleasant if you are confident of the area. It’s a bit over a mile that way.

The more direct route down Coventry Road is a bit shorter (I will be taking that and still getting their last as will likely not be running).

If we meet at the car park on Coventry Road, the one closest to the football pitch with the blue railings we can then cross over to the other field the other side of the hedge.

Feel free to have a run around the park too  if you get there before the last person.

Session

Pyramids, double pyramid, 1-2-3-2-1-2-3-2-1

1 min 5k-1 min jog recovery-2 min 10k-3 min jog recovery-3 min half marathon-3 min jog recovery-2 min 10k-2 min jog recovery

And so it continues. back down and up and down again. This will be 34 mins long if my maths is correct, 17 mins of paced running with 17 mins of easy recovery in-between.

This will be around the outside of the football pitches in the park around the sides, so will be on grass. The 1 min recovery jog between is just that, a very easy jog, even a bit of walking if you like.

You will need an idea of the 5k/10k/HM pace. Although, if you have no idea or are new, then still come along and we can pair you up with similar abilities or go on effort.

If you have done a race or timed distance recently or have an idea of one of your paces and want help to work out the others, a good website to try is www.mcmillanrunning.com and select the calculator. Keep in mind the further apart your race distance from the one you want your time prediction on, the less accurate. Also, it assumes you have trained for both appropriately. So if you ran a 5k in 25 mins and put that in, your predicted marathon assumes a marathon training block, long runs etc. However, if you do those, you should be able to achieve the times (and perhaps more if you get even fitter along the way). This is also a good tool for pacing the first third of a race.

This will seem easy to start with, but get tougher, and at the end it will be hard. If you go too hard at the start of the session, you won’t be hitting your paces at the end. If you haven’t figured it out yet, this session is mostly around pacing and so a good one even if you are racing at Hermitage this weekend. It will help when you are flyingdown the hill along the flat to the finish (and I didn’t pick a hill session as not sure you would recover well enough from it quick enough to benefit). This should also hopefully help to even pace, or even negative split races, which is theoretically the most efficient way to race them.

It’s the summer, so a bit of off road running for a change and to help save the feet.

Warm down

A nice gentle run back to the leisure centre/home/pub or where it is you are off to. I’d suggest another mile or two at least to help with the endurance of the session.

Thursday 4th August 2016 routes

​Routes for Thursday evening (for those who are running from the Club rather than going to Bradgate)…

Longer route : 8.7 miles

http://gb.mapometer.com/running/route_4372874.html

Shorter route : 6.3 miles

http://gb.mapometer.com/running/route_4372883.html

6.15pm meet outside (new) Hinckley Leisure Centre for a 6.30pm start.

Training: Tues 02/08/2016

RICHMOND PARK PYRAMID SESSION
Threshold Run for 1min, then 2, 3, 3:30 and 4 with a 1 min recovery jog/walk in-between each rep (apart from after the 4min rep where you can have a 1:30 rest) then go back down the pyramid for 3:30, 3, 2, 1
A common definition of your threshold pace is your 10 mile race pace. If you’re not sure what this is then aim to run at a pace where you could speak to somebody else but not quite manage a full sentence.
6:15 MEET AT THE LC FOR A 6:30 DEPART OR A 6:45 START AT RICHMOND PARK

Routes for Thursday 28th July 2016

This week we are running route S18, out to Stapleton and through the lanes to the north of Hinckley. Probably worth taking a drink.

All summer routes are now available on the club website. See the ‘Thursday Evening Routes’ tab under the Training menu or use this link:
https://hinckleyrunningclub.com/?page_id=2881

Meet 18:15 at new Leisure Centre near the park benches outside the cafe or inside in the lower floor room if it’s raining. Run departs at 18:30.

Hungarton 7

On July 6th 2016, 29 HRC runners (14 men and 15 ladies)  took part in Hungarton 7. It was much cooler than last year  and much appreciated by all the runners . No doubt it helped to achieve lots of PBs and course bests! Everyone welcomed the fast downhill finish once the relentless hills were over. Good support and pictures from Ian Sylvester.  He was a welcome sight, signalling the end couldn’t be far now, could it?

Chris Limmer was the first back, very closely followed (3 seconds) by Matt Johnson and then Simon Birch was 3rd and Chris Langham  4th back for Hinckley. The mens team finished 2nd in division 1 for this race. Great to see Matthew Lunn out too, we hope to see him at Joy Cann 5.

After a heated Langham show down (there was money up for grabs too!),Harry put in a great effort and smashed his PB finishing in 51:22. He also wins the male Runner of the Day prize! Well done to Harry and all the Langhams, always great to see any of them out running. We had other great family duos: Ben Masser crossing the line at 46:03 and Penny Masser at 53:39, six minutes faster than last year and achieving a diamond standard time at the same time!  We also saw Faye Hudson finishing in 1:02:46 and Julie Hudson in 1:12:00.

First over the line for the ladies was Bethan Padbury in 50:07, closely followed by Kate Perkins in 50:42, Rebecca Gould in 51:17 and Céline Guéry in 52:57.  According to our own calculations this allowed the ladies to finish 1st in division 1 for this race and 2nd overall behind Team Anstey. Fantastic result!

As far as PBs go, Sarah Garford sliced two minutes and twenty-two seconds off her time compared to 2015, Julia Waite and Jenny Green three minutes off their time and Elizabeth Lees and Céline Guéry both sliced an impressive six minutes off their time compared to last year. Well done all!

Julie Hudson was awarded Female Runner of the day for her contagious enthusiasm and bags of energy before, during and after the race. Julie achieved a bronze standard time at Hungarton 7 and was also celebrating her birthday on raceday! Well done Julie and thank you for the cake!

Hungarton 7 - After the race
Hungarton 7 – After the race
Goodie bags!
Goodie bags!
Harry Langham - Male Runner of the Day
Harry Langham – Male Runner of the Day
Julie Hudson - Female runner of the Day
Julie Hudson – Female runner of the Day
Chris Limmer (Left) Matt Johnson (Right)
Chris Limmer (Left) Matt Johnson (Right)

Routes for Thursday 21st July 2016

This week we are running route S17, out to Stoney Stanton. I’d take some drinks along as the forecast is to be hot. For those at Thunder Run this weekend, will see you there.

All summer routes are now available on the club website. See the ‘Thursday Evening Routes’ tab under the Training menu or use this link:
https://hinckleyrunningclub.com/?page_id=2881

Meet 18:15 at new Leisure Centre near the park benches outside the cafe or inside in the lower floor room if it’s raining. Run departs at 18:30.

Routes for Thursday 14th July 2016

This week we are running route S16, this features the canal and a bit across a field. I hope it isn’t too bad underfoot in those sections, but you never know with this British weather, not long sections and should be ok.

All summer routes are now available on the club website. See the ‘Thursday Evening Routes’ tab under the Training menu or use this link:
https://hinckleyrunningclub.com/?page_id=2881

Meet 18:15 at new Leisure Centre near the park benches outside the cafe or inside in the lower floor room if it’s raining. Run departs at 18:30.

Cross-country PROVISIONAL Fixtures for your diaries

Cross-country PROVISIONAL Fixtures for your diaries for the 16/17 season. Please keep an eye out as we can probably expect one or two changes as we approach the start of the season.
30 Oct 2016 Holly Hayes Woods (Hermitage)
13 Nov 2016 Markfield (Westend Runners)
27 Nov 2016 Bagworth Heath (Desford Striders)
11 Dec 2016 Bradgate Park (RoadHoggs)
15 Jan 2017 Sinai Park (Hatton Darts)
19 Feb 2017 Allestree Park (Derwent Runners)
05 Mar 2017 Bosworth Battlefield = HINCKLEY!!!
The most important is of course Hinckley! 🙂 Support will be needed on the day for Marshalls, car parkers, timers, etc.

Tuesday 5th July 2016 training Perimeter Road

Meet at 18:15 at the Leisure Centre, outside (not blocking the doors) if we are enjoying the nice British weather, inside downstairs in the room if it is (probably) raining. Head off at 18:30.

Session

3 min reps at 10K pace, 30 second recovery, 10 reps (35 mins). Out along the A47 for 3 mins at 10K pace, then rest for 30 seconds and turn around and run back to the start. Repeat for 10 reps/35 mins. Try and be consistent and hit the same spot and get back to the start in 3 mins. Whilst I will blow a whistle, it would be helpful if you have a watch and can help you and those around you with the timings.

Warm up 1.5 miles

Through the park to Castle Street, past B and Q along Derby Road to Ashby Road, right on Ashby Road to the Perimeter Road, turn right and go along to just past where Cornwall Way meets the Perimeter Road.

Routes for Thursday 30th June 2016

Routes for Thursday 30th June:
Although fewer people are attending TR24 this year, we will still be running our traditional Thunder Run warm-up session 🙂 It’s looking dry for tomorrow but if you are keen to break in those new Innov8 Mudclaws then now’s the time!
 
There is only one route but this can be extended ad infinitum by lapping the Burbage Wood section shown. Normal practice is for A&B runners to double up with 2 laps.
 
Meet 18:15 at new Leisure Centre near the park benches outside the cafe or inside in the lower floor room if it’s raining. Run departs at 18:30.
 
Shortest version of the route: