Tuesday 15th – 4x5mins at the pylon 2min recovery.
Thursday 17th – Station Bank 3x Long or 5x Short hills.
Also note to register this week with Tom for the 6 mile handicap on the 22nd, as start times will be shortly after 7pm for the first runners.
Tuesday 8th – will be 1.1 mile then 5 short hills with 1.1 mile to finish, this is approx. 5k starting at the club.
Thursday 10th – is on the field 3×3 mins, 3×2 mins finished with 3×1 min all with 1 min recovery.
Tuesday 18th – 5 min strides followed by 2x2k, then an additional 2k as an optional extra. We will start at the crescent again.
Thursday 20th – I am looking to get the track for the end of the session, 4x2mins, 4 short hills and then 4×400.
Tuesday 11th will be 10 mins strides followed by 2×1 mile, everything is starting at the seat mile marker.
Thursday 13th will be 20 min strides at the Plantation.
Tuesday 4th July, 4×5 min with 2 min recovery, this should start at the 3rd cut, not the Pylon or the next one, gives all runners the chance to get round the loop.
Thursday 6th July, 10x short hills 1.15 sec, this is the usual back road next to the allotments.
Tuesday 27th is the 5k and on…….
Thursday 29th we are doing 4x1k with 1.30 recovery. The start is (Blue bin just passed the crescent) to the finish (Blue bin after the Pylon), only the recovery is timed.
Next weeks seniors sessions will be as follows
Tuesday 20th: 3x6mins (2 min rec). Meet at One North East pylon
Thursday 22nd: 3x3mins (1 min rec), 5 x short hills, 3 x 800m (1 lap rec). On the track at Sports Centre
So it is the 5K handicap on Tuesday 30th May, runners to meet at the centre and then to run to start, the start is at the crescent next to the Tyne, so it is right at the old Ross’s pickle factory. We started there for the warm up for the 2x1k, helpers welcome on the night for marshalling. The handicap basis will be 10 slots at 1 min apart, so the slow runners go off first and Mark will be last.
Thursday 1st June, we are back on the short hill 10x 1min 15 sec beside the club.
This week the plan is to do 3×1 mile, these will be handicapped, with recovery dependent on group completion time. This is the Long Tuesday session.
Thursday is Long Hills, the full length up station Bank. For those that wish to run shorter, there will be a group who can run about 3 mins, which is up to the grate on the bend.
The first group will go on the left of the road and then the second group using the right side of the road. Please keep to the designated side of the road as per your group.
The sun shone and the crowds were out in force as 11 members made their way to the start line for the London Marathon with more of team Elswick providing excellent support and encouragement on the course. It represented a great end to months of hard work and tough training plans that often get you questioning “why am I doing this?.” My personal highlights of which were the horrible treadmill runs on a work trip to Denmark to avoid the snow and ice, a 20 mile run with Rich & Ben with a park run chucked in just for fun which killed me and a 20×1 mile loop race to test the mental preparation!
> The marathon is a real weekend event as you have to make your way to the Excel arena on the Saturday to collect your race number and pack (so much for resting your legs!) where it is a runners dream with stalls selling everything running related you could possibly imagine. There was also a treadmill set up to see how long you could last at world record pace which I thought was best to avoid. It was then back to the hotel to scoff down a large pizza and find out my wife had made a little Elswick vest for my 18 month old daughter to wear ☺
> Wide awake at 2am I tried to rest till 6. It was then time for some porridge and a short walk to London bridge train station to get the train to Blackheath where amongst the crowds I managed to bump into Jason, Andrea, Mike and Elspeth before quickly losing them again in the melee that is trying to squeeze as many runners as possible into a packed train. At the blue start I met Ben and Rich and also bumped into Dom so it was great to see some friendly faces before the start. Continue reading Elswick Storm the Capital