Training

All regular 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 or targets 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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Hills and Heroes
A year on from his Wainwright’s-in-6-days record, I had an extended Zoom chat with Paul Tierney about it and it’s aftermath – and his, and my own, experiences in the hills and mountains. You might find it a bit of light entertainment to pass some lockdown time.
It is on YouTube at: https://www.youtube.com/watch?v=gmBjKZcW_0A (you might have to wind back to beginning)
Please consider: going via an optional (ie you absolutely don’t have to) request to give a little to a charity that I believe in. Community Action Nepal (who helped make the video) are constantly helping less well off people in these difficult times. If you would like to make a small donation, then go to it via: https://www.justgiving.com/fundraising/hillsandheroes
Steve Chilton
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PERSONAL COACHING SESSIONS – Don’t “just do it”, do it RIGHT!
In line with the latest Guidance from England Athletics (EA), qualified coaches can now deliver sessions with ONE athlete, whilst maintaining the two metres physical distance rule. Provided we comply with all the provisions of the Guidance; https://www.englandathletics.org/athletics-and-running/news/guidance-update-for-restricted-return-to-activity-for-coaches-leaders-athletes-runners-and-facilities, we will continue to be covered under EA’s public liability insurance.
Whilst restrictions remain on group (more than one athlete) sessions, I’m offering ALL FULLY PAID UP Members a FREE personalised coaching session, including a complete head-to-toe analysis of your running “form”, identifying barriers currently limiting your potential to improve. I’ve been delivering these sessions professionally with a private Company for some time and received many favourable testimonials.
Sessions will take place in Trent Park, Oak Hill Park or Victoria Park and will last one hour, at a time to suit you, commencing on the hour from 09:00 to 18:00, any day. ALL abilities welcome.
Contact: des.michael@tiscali.co.uk or 07768 485469 to book your session.
Stay safe, Des (Club Coaching Co-ordinator)
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Some more reading: A few more short/medium reads for lockdown time. This lot are fell-running related pieces from my blog, a couple of which were published – https://itsahill.wordpress.com/2020/05/12/writing-some-more-running-stuff/
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Some light reading: some running pieces (by me) are linked from my blog (including the World Vets Indoors – with superb video of Dave Wilcock winning, and also some thoughts on training and marathons) – https://itsahill.wordpress.com/2020/05/08/writing-some-running-stuff/
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Time Trial Round 6
This week’s challenge is a 10k age graded timetrial.
Rules: Solo run. Stay at least 2 metres away from everyone. Comment your time and age and we can calculate the age grading. Highest age grading wins!
Route: Up to you!
Distance: 10k or 6.2 miles.
Closing date: You must declare your time in the comments below before 6pm on Sunday 10 May
Full results for last week, and all the details for this week in the link.
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More videos (with fell running slant)
1951 Ben Nevis Fell Race – old Newsreel https://www.bbc.co.uk/archive/ben-nevis-mountain-race/z6hjbdm [3 mins 27 secs]
I am a fellrunner – very poetic https://www.youtube.com/watch?v=9Z3qWQCFh9A [4m 24s]
Trailpike: A Lake District Fell Running Film – also very poetic https://www.youtube.com/watch?v=5PXRt7wnpWQ&t=25s [11m 54s]
Kilnsey Show – includes fell running and a stone walling contest https://www.youtube.com/watch?v=rdgnK7bn4jQ&t=1955s [45m 47s]
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Links to a few free videos that are available through YouTube (mostly fell running, after three BADAC ones):
Barnet & District AC – 1986 Biathlon Champs [LINK]
Garden City 10 Miles Road Race, 5th Sep 1993 (some BADAC) [LINK]
Barnet & District AC – training session at Bethune track 1986 [LINK]
In June 2019 Paul Tierney set out on an epic adventure to summit all 214 Alfred Wainwright Lake District peaks in one go. [LINK]
Documentary about Joss Naylor – legendary fell runner [LINK]
Sat 3 Aug 2019. Final race of a Summer of Fell Running project. The Borrowdale race [LINK]
Is it possible to be a fell runner when you live in the heart of one of Britain’s flattest cities? [LINK]
On July 8 2018 mountain athlete Kilian Jornet completed the legendary Bob Graham Round. This is the story of his effort. [LINK]
Award-winning film about Nicky Spinks and her incredible attempt at the 132-mile Double Bob Graham Round. [LINK]
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The Virtual National 12/6 Stage Road Relays is done and generally seems to have been well received. Highlights: Men (12) 108th; Women (6) 37th; Women Vets (6) 13th; Des 1st m70 and Karen 2nd w50. Hope to have a report in eNews and club mag.
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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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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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