Training

All club training sessions are cancelled until further notice, due to the Coronavirus.

TRAINING HELP
It is our intention to include some resources here (over time) to try to help people with their individual training at this difficult time. It might be recognised local training routes (with distances); examples of rep sessions; some examples of measured distances that could be used for individuals to do ‘time trials’ over; and even some running-related diversions to help fill your time if you are isolated! – Steve Chilton
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BADAC Time Trial – round 2
For our second challenge we are going to try something slightly different, by taking part in the Virtual National 12/6 Stage Road Relays.
For this competition, everyone runs a 5k on their own, and then uploads the evidence of their run. The organisers will then calculate the overall scores. We can enter as many people as want to take part, and we will be keeping track ourselves too. All are welcome (Senior/Vet men and women).
The competition runs from Saturday 4 April to Wednesday 8 April, and you must enter in advance. If you would like to take part, please register before Friday this week: https://data.opentrack.run/x/2020/GBR/vnrrc/
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More running book recommendations: to save writing them out again, here is a link to my blog, where I list 20 Good reads : running books. This was written at the end of Nov 2017, and since then I would certainly add ‘Rise of the Ultra Runners’ by Adharanand Finn; and ‘Gone Feral’ by Steve Freeman. [Most should be available from any good online bookshop – use indies please – although some are oldish and possibly out of print]
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Timetrials: one way of giving yourself a challenge is to take on a timetrial, basically running against the clock over an agreed distance. There is one that has been used quite a bit in the past by BADAC members that actually has a list of previous times available for it. It is over a distance of 2.1 miles, and I have records of times ranging from 15-05 by Cath Perry to 12-20 by Alex Horton (I believe Jamie March has more data, which could be published – and updated if folk let us know when they try it).
Brief description of route: start at junction of Cockfosters Rd and Chalk Lane (the Games Rd, War Memorial end), down towards Potters Bar, turn left up Beech Hill, finish at the white gates at side of Camlet Rd (level with last house on left, before the woods start).
This is now Week 1 Time Trial challenge: see Spreadsheet
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Resources: Daniel Rowland has put up a series of resources in a blog post entitled ‘Training and using your time wisely’. It is ‘… a list of resources that we can take advantage of to become smarter runners while we have to decrease our training loads’, and includes stuff by notables such as Reid Coolsaet, Robbie Britton, Asker Jeukendrup and Steve Magness – all far wiser folk than me. Worth a look through and read of the relevant ones: blog link.
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Relaxed runs: can be some of the best runs of all. Just go out the door and run as you feel. Leave the watch/Garmin behind. Go out with no pre-planned route or timescale and run free. Take that footpath you have never run down and see where it takes you. Run a route you haven’t run for years. Try fartlek running (oops, meant to be relaxed runs). Take a stop at top of any hills you find and take in your surroundings. Two good reads: Run Wild (Boff Whalley) and Running Free (Richard Askwith).
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Sessions from near New Barnet Leisure Centre (Steve’s Tues sessions)
Some were used as a standard set, sometimes used with minor adjustments (always with warm-up):

1 – Westbrook Crescent. Start outside NBLC. One complete lap of Westbrook Crescent. Repeat 6 or 7 times, with suitable recovery between reps. Rep distance = 650m
2 – Bevan Road. Start at junction of Bevan Rd and Langford Crescent. Run up Bevan Rd, turn right down Langford Crescent, to finish back at start point. 7 or 8 times, with suitable recovery. Rep distance = 500m
3 – Hill reps. Start at bottom of Northfield Rd, turn left into Arundel Rd, finish rep at natural end of Arundel Rd. 8 to 9 reps, with suitable recovery. Rep distance = 280m
4 – Oak Hill Park. Start at path junction nr Churchill Rd and Littlegrove junction. Head SE on park path (towards the footbridge), turn right just before bridge, and then right again at other side of park, returning to start point on path inside park alongside Churchill Rd. 6 reps with suitable recovery time. Rep distance = 750m
5 – Oak Hill Park. Hill reps on path in park alongside Churchill Rd (nr Stuart Rd). 8 or 9 reps, with suitable recovery.  Rep distance = 250m
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