Hook Runners Newsletter 04.02.19

Announcements:

Weather

The snow and ice look to be melting, but please keep an eye on your email / Facebook / the website in case we need to cancel any sessions.

Annual Awards

The 2019 Hook Runners Annual Awards Evening will take place on 9 March at Hook Community Centre.  The same awards are up for grabs as last year, but for the “members’ choice” awards we are doing a two stage voting process.  Nominations close at midday on Wednesday 6 February.

The Committee will then select the top three nominated runners for each award, then voting will open for you to choose which of the three you think should win.

Please submit your nominations here and don’t forget to buy your tickets!

Club training sessions this week:

With it being dark on all training nights, we expect as a MINIMUM light colours to be worn but preferably some form of Hi-Viz and/or reflective clothing.

Monday 7pm with Lucy – week five of the ten week ABC course.  Recent graduates and other members are welcome to attend and support.

Tuesday 8.45am with Penny or 7.30pm with Mike – Pyramids – a great all round session with faster efforts and easy / slow recoveries. The faster efforts start short but get longer – from 200m up to 800m – then reduce back down again, hence the ‘pyramid’. A good session to teach pace management and speed endurance.

Wednesday 8pm with Terry – Marathon Group session but suitable for all. his week is a longer LTP session: two continuous efforts around your lactate threshold pace (“one hour” pace). Each effort will be 15-18 minutes.

Thursday 7pm with Pete – Supersets – Effectively a 1200m effort, with 200m fast, 400m tempo & 600m steady in a continuous block: think of it as moving down the gears! An easy 200 jog/walk between each.  The 200 (and to a lesser extent the 400) prompt a build up of lactate, the 600 at a slower pace encourages the muscles to flush lactic ‘on the run’.

Saturday 9am – Basingstoke parkrun (War Memorial Park)

Sunday 8am – Group runs  

Each session starts at HCC (except for parkrun and handicap) and is suitable for ALL abilities, but don’t do harder sessions on consecutive days. If you have any questions or concerns about these sessions please ask.

Coming up:

17 February: Bramley 20/10  enter here!

24 February: Cross Country at Polecat Valley

9 March: Annual Awards Evening

If you click through to these events, you will find an option to add them to your Outlook Calendar (“iCal”) or Google Calendar.

Photo of the week:

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