Hook Runners Newsletter 11.02.19

And the nominations are:

Find out who has been shortlisted for the members’ choice Hook Runners Annual Awards and submit your votes here.

As a reminder, the other Awards which will be presented on the evening are:

  • Coaches’ Choice
  • ABCer of the Year (M and F)
  • Best Cross Country Points Scorer (M and F)
  • Most Improved Handicap (M and F)
  • Fastest Handicap (M and F)

Please don’t forget to buy your tickets for the awards evening here.  Tickets are £10 each and include food, music, dancing and I’m guessing some sort of comedy act by the “two Davids”…

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 six 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 Tim – Rolling Minutes – a variation of short intervals that will improve your pace but also your pace judgement. Run ‘out’ for 1 minute, 30s static recovery, run ‘back’ for 1 minute. You should return to the start if your pace is equal out and back! 5 of these, rest, then another 5.

Wednesday 8pm with Terry – This week we add a bit of fizz to the mileage heavy routine in the shape of some 1 mile reps. Ideally we aim to run these at 10k pace so not eyeballs out, but quick enough to get the legs turning over at a tempo and even pace. 3,4 or 5 reps depending on your own pace, with short and very easy recovery between each.

Thursday 7pm with Mike – Short Hills – Excellent for working up leg strength and improving core stability. These are shorter, sharper uphill runs (time based, likely to be 10x60seconds) so it’s the same duration of work for everyone. Slow jog back down as recovery.

Saturday 9am – Basingstoke parkrun (War Memorial Park)

Sunday 8am – Group runs or Bramley 20/10

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:

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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