Week commencing 29 April 2019

Congratulations to Judy and Noel, beating the cutoff times and securing 2nd women’s team prize for Abingdon at the national 10k yesterday !

Training this week : on Monday, for those not involved with the Vets League meeting at Horspath, an easy session following yesterday’s racing.  On Wednesday, threshold work on laps of the estate.

Training at the weekend : should do a distance session in the daylight. Is 9 am on Friday OK again ?

Racing at the weekend : Nothing close on Saturday or Sunday, but 3 races on the Bank Holiday Monday. Hertfordshire and Hampshire both have their County Championship races over 3000m on that day, and are advertising the walks as Open races – so that’s 11 am at Portsmouth or mid-day at Stevenage. Plus at 5 pm, the annual Pednor 5 miles race over a hilly course near Chesham, which also counts in the Enfield League. More details on the Chiltern Harriers website.

 

Week commencing 22 April 2019

Training this week : on Monday, fartlek session of up to 10-11k. Plus, some people are going out earlier to take advantage of the weather and the bank holiday to get in a longer-than normal session. (Tilsley Park is open from 5pm to 9pm.) On Wednesday, on track for drills, agility/balance/co-ordination, and sprints. Normal track fee applies. No props needed for the agility/balance/co-ordination work. However some rain is forecast for Wednesday so if the weather is too bad for track work we’ll do threshold work on laps of the estate.

Training at the weekend : If not racing, should consider a distance session in the daylight.

Racing at the weekend : On Sunday, at Coventry, the RWA / Inter-Counties 10k, with the main 10k race starting at 1:15. You will need to have entered by now. We won the women’s Inter-Counties three years ago (above) !

County Championships : The championships for most events are on 11/12 May. For the 3000m walk, we are expecting the date to be 29 May. (Full confirmation usually only happens a couple of weeks ahead.)

 

Week commencing 15 April 2019

Training this week : on Monday, fartlek session of 10-11k.  On Wednesday, threshold work on laps of the estate. Still need hi-viz clothing ! On Good Friday, there’s the annual Radley Walk, 12 miles or so from the Bowyer Arms in Radley into Oxford and back. Details above from the Bowyer Arms FB page.

Training at the weekend : if not doing the Radley walk or racing on Saturday, should do a distance session in the daylight. Is 9 am on Friday OK again ?

Racing at the weekend : On Easter Saturday at midday, a 5000m track race at Lee Valley Stadium, London, in the Enfield League and London Inter-Club Challenge series. More details in the latest Enfield Walker.

Racing in the week : the Veterans Athletic Club have a 5 mile event in Battersea Park, London, at 7 pm on Tuesday. More details here.

Closing dates : today is the last day to enter the RWA / Inter-Counties 10k Championship in Coventry on Sunday 28 April. Details here.

BJSM on the value of strength training

Last year the British Journal of Sports Medicine published a Norwegian summary of studies on the value of strength training in preventing injuries in athletes. As often with these studies, it confirms what coaches have known from practical experience for decades.

“Strength training programmes reduced sports injuries by an average of 66% and were, with 95% certainty, able to more than halve the risk of sports injury”

“we recommend a familiarisation/technique phase prior to gradual volume and intensity progressing phases . . . we consider the initial phases of injury prevention to be a critical investment”

“Initiation in off-season or less demanding periods would be advantageous, especially in relation to overuse injuries.”

“Thorough consideration should be given to sufficient programme volumes and intensities.”

“Supervision, short-term periodisation, longterm variation, %RM-individualised loads and appropriate rest periods can profitably be incorporated”

“The recommended rest period between maximal efforts is approximately 72 hours for beginners, with experienced and physiologically adapted athletes likely needing shorter recovery times.”

Full study here.

New ‘Enfield Walker’

Here. The League season so far, the next few races including the 5000m track race on 20 April, the Vets AC programme for the summer, and reports on other events.

Week commencing 8 April 2019 – updated

Training this week : on Monday, fartlek session of 10-11k. On Wednesday, on track for drills, agility/balance/co-ordination, and sprints. Normal track fee applies. No props needed for the agility/balance/co-ordination work. However if the weather is too bad for track work we’ll do threshold work on laps of the estate. Still need hi-viz clothing !

Training at the weekend : If not racing, should do a distance session in the daylight. Is 9 am on Friday OK again ?

Racing at the weekend : On Sunday, at Nuneaton, the Midland track championships with 5,000m races for seniors, at 12:30 for men and 1:45 for women. Guests will probably be welcome. (Thanks to Paul for updated details.)

Racing during the week is now starting up. At 6:45 on Wednesday, there’s a 10,000m track race organised by the Veterans AC, at Battersea Park, London. More details here.

Closing dates : remember to enter the RWA / Inter-Counties 10k at Coventry on 28 April, by next Monday. Details here.

Week commencing 8 April 2019

Training this week : on Monday, fartlek session of 10-11k. On Wednesday, on track for drills, agility/balance/co-ordination, and sprints. Normal track fee applies. No props needed for the agility/balance/co-ordination work. However if the weather is too bad for track work we’ll do threshold work on laps of the estate. Still need hi-viz clothing !

Training at the weekend : If not racing, should do a distance session in the daylight. Is 9 am on Friday OK again ?

Racing at the weekend : On Sunday, at Nuneaton, the Midland track championships with 5,000m races for seniors, at 12:30 for men and 1:45 for women. Guests will probably be welcome. (Thanks to Paul for updated details.)

Racing during the week is now starting up. At 6:45 on Wednesday, there’s a 10,000m track race organised by the Veterans AC, at Battersea Park, London. More details here.

Closing dates : remember to enter the RWA / Inter-Counties 10k at Coventry on 28 April, by next Monday. Details here.

Live coverage from Rio Major

Starting soon here – live coverage promised from the 20k races at Rio Major, Portugal, where Tom Bosworth and Bethan Davies are racing.

Week commencing April Fools Day 2019

Training this week : on Monday, fartlek session of 10-11k. Yes we can go back to Radley Lakes ! On Wednesday, on track for drills, agility/balance/co-ordination, and sprints. Normal track fee applies. No props needed for the agility/balance/co-ordination work. However if the weather is too bad for track work we’ll do threshold work on laps of the estate. Still need hi-viz clothing !

Training at the weekend : should do a distance session in the daylight. Is 9 am on Friday OK again ?

Racing at the weekend : Nothing within reasonable travelling distance.

International : Saturday is a big day for international competition, with 20k races at Rio Maior, Portugal (with Tom entered) and Podebrady, Czech Republic (with Callum entered). No news yet of any live coverage.