Nottingham City Harriers 2018- Training for road, cross country running, fell racing

Further results from last weekend Ed Prickett University Road Relay Geoff Jackson 17.13 (Redhill B) Rushcliffe 10K Sunday 13th March 1 Darren Potter 34.23 28 Mark Rowlson 40.30 31 Geoff Jackson 41.00 277 male & Female finishers Tennis Centre 6.30pm: Meet in cafe area from approx 6. 15pm. Intervals approx 9 miles. With opt out after about 5 miles. This is a mixed gender group with members of different clubs and unattached runners alike. All who are of moderate ability but fit enough and keen enough to do a quality session of this length are welcome. No club membership obligations necessary. Wed: Noel Street Leisure Centre 7pm - 8pm excellent quality circuit training. Cost GBP 2.65 with Leisure Card 2.90 without. Worth calling leisure centre before setting out to ensure no last minute cancellations 9151545. For any general enquiries about the Tuesday session contact : geoff.j@ntlworld.com

Training and Racing Tuesday 15 March - Sunday 20 March 2005 Tuesday 15 March - 6:30pm - Tennis Centre Wollaton Route for a 10 mile run or 8 mile of 12-14*Aerobic Intervals (400m) at 70% - 80% RHRor alternate run with Geoff's group. Thursday 17 March - 6:30pm - Tennis Centre Easy 10 miles around Wilford and 8 mile Heart Rate Fartlek (for 12 - 15 minutes) at 70 - 85% RHR Saturday 19 March 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour. Sunday 20 March 9:00am - Nottingham Tennis Centre Up to 20 mile Long run to either Holme Pierrepont or Erewash Canal route with cut-off's at 14 mile onwards. Results from the weekend Ashby 20 Neil Kirk 2:06:25 Ian Smith 2:06:27 (a sprint finish I hear!) Tracey Hallam 2:46 Ed Prickett Memorial University Nottingham Relays 1 Gary McMahon 14:14 2 Andy Watson 15:27 3 Robert Keal 15:10 4 Simon Elliott 17:32 5 Mark Rowlson 16:31 6 Nick Watson 15:52 23rd overall Races Saturday 19 March 2005 11am English Championships:...

Tues: Tennis Centre 6.30pm: Meet in cafe area from approx 6. 15pm. Intervals approx 9 miles. With opt out after about 5 miles. This is a mixed gender group with members of different clubs and unattached runners alike. All who are of moderate ability but fit enough and keen enough to do a quality session of this length are welcome. No club membership obligations necessary. Wed: Noel Street Leisure Centre 7pm - 8pm excellent quality circuit training. Cost GBP 2.65 with Leisure Card 2.90 without. Worth calling leisure centre before setting out to ensure no last minute cancellations 9151545. For any general enquiries about the Tuesday session contact : geoff.j@ntlworld.com

Training and Racing Tuesday 8 March - Sunday 14 March 2005 Tuesday 8 March - 6:30pm - Tennis Centre 8-10M Thursday 10 March - 6:30pm - Tennis Centre 7-10M Saturday 12 March 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour. Sunday 13 March 9:00am - Nottingham Tennis Centre 17M Long run. Upcoming Races The Ed Prickett Memorial Road Relays - Women's Race 2:00pm, Men's Race 2:10pm , Saturday 12th March 2005 Legs are 2.69M, teams are 6 men or 3 women. Contact Gary or Ben if you're interested. Further information here . Lincoln 10k - 10:30am, Sunday 3 April 2005 Information here , PDF entry form here or you can enter online here . Entry Fee £11 unattached (it's £13 to enter online, figure that one out if you can!) Closing Date - Friday 18th March 2005 Berlin Marathon - 9am, Sunday 25 September 2005 Website for the race is here . There are cheap direct flights with EasyJet (roundtrip from Luton).

An absolutely cracking weekend was had by all, lots of wine, pastries and laughter was only interrupted briefly for a quick tour of the eastern side of Paris. 176 BENNETT Ben 01h 18' 18" 476 HENDERSON Craig 01h 23' 39" 477 (F17) MINNITI Antoinette 01h 23' 40" 765 MC MAHON Gary 01h 26' 10" 1368 WATSON Nicholas 01h 28' 14" 3269 THOMAS Jamie Elizabeth 01h 40' 14" Notice how Gary became considerably more Scottish during his brief stay with the froggies ;-) Full results are here . 16671 Finishers. Pictures are here .

Training and Racing Tuesday 1 March - Sunday 6 March 2005 Next week (5 March) we are off to Paris for the Paris Half-Marathon and Paul is doing the Inter-Counties Cross Country at Wollaton Park. Some of us will be tapering for the weekends races, however, training will be on the usual nights. If anyone has access to SkySports could they record the Inter-Counties Cross country for us poor people? Tuesday 1 March - 6:30pm - Tennis Centre Wollaton Route for an 8.5 mile Aerobic Intervals at 70 - 80%. Thursday 3 March - 6:30pm - Tennis Centre Easy 10 miles around Stapleford at 65 - 75% RHR Saturday 5 March 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour. Paul is doing the Inter-Counties Cross-Country, a fantastic event attracting thousands of visitors, at Wollaton Park. Get along to cheer him on and if you can record the race from SkySport, great! The Paris Crew will be flying out today and will do the Park run around the Bois de Bologne. Sunday 6 March 9...

Tues: Tennis Centre 6.30pm: Meet in cafe area from approx 6. 15pm. Intervals approx 9 miles. With opt out after about 5 miles. Wed Noel Street Leisure Centre 7pm - 8pm excellent quality Circuit training. Cost GBP 2.65 with Leisure card 2.90 without. Last week 17 turned up despite the winter weather. Worth calling Leisure Centre before setting out to ensure no last minute cancellations 9151545. For any general enquiries about this session geoff.j@ntlworld.com

Training and Racing Tuesday 22 February - Sunday 27 February 2005 Tuesday 22 February - 6:30 pm - Nottingham Tennis Centre Bramcote Route for a 10, 9 or 8 mile training session. There are two options. Coach Henderson and Ben are doing a variable steady-state run and Gary McMahon is doing a 8 mile heart rate fartlek. The tempo run will be structured along the lines of a Daniel's cruise intervals session. Essentially this involves breaking up a typical tempo run, which is usually ~25min @ 10M - 1/2 marathon race pace* into several segments separated by short rests. We're thinking 3 x 10 min with 2 min recoveries or 5 x 6 min with 1 min recoveries following a substantial warm-up (~25-30 min) and followed by a decent cool-down (~10-15 min). *(if you're using a HR monitor, tempo pace equates to ~85% WHR, where 85% WHR = max HR - min HR * 0.85 + min HR e.g. for a runner with a max of 200 bpm, resting of 40bpm, you'd get 200-40*0.85+40 = 176bpm) Thursday 24 February - 6:30pm...

Tues Tennis Centre 6.30pm: Intervals approx 9 miles with otion to do a shorter session of approx 5 miles. For enquiries contact geoff.j@ntlworld.com Wed Noel Street Leisure Centre 7pm - 8pm Circuit training. Cost GBP 2.65 with Leisure card 2.90 without. Last week the instructor called in sick at the last minute and so the class was cancelled. I expect it to be a one off. If in doubt phone the Centre 9151545 before setting out.

Training and Racing Tuesday 15 February - Sunday 20 February 2005 Tuesday 15 February - 6:30 pm - Nottingham Tennis Centre Chilwell Route for a 10, 8.5 or 6.5 mile steady state effort or Aerobic Intervals at 70 - 80% effort. Thursday 17 February - 6:30pm - Tennis Centre Wilford Hill for 7.5 or 10 mile steady state or Aerobic Intervals 70 - 85% effort. Saturday 19 February - 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour or 1 hour 30 minute steady state run at 75 - 80% effort Sunday 20 February - 9:00am - Nottingham Tennis Centre 20 miles with shortcuts for those that need them. A flat course (with no water) along the Nottingham Canal and the River Trent to Trent Lock and the Erewash Canal, leave at Long Eaton for short route or carry on to green bridge over railway and Toton for 20 miles. Upcoming Races 9am 26 February: Belvoir Challenge 15 & 26 miles. http://www.belvoirchallenge.fsnet.co.uk/ [Entries should be in now] 12 noon 26 February: FELL...

Tues Tennis Centre 6.30pm: Intervals approx 9 miles. I missed last week due to virus so may be a slow affair. Wed Noel Street Leisure Centre 7pm - 8pm Circuit training. Cost GBP 2.65 with Leisure card 2.90 without.

Training and Racing Tuesday 8 February - Sunday 13 February 2005 Tuesday 8 February - 6:30 pm - Nottingham Tennis Centre Wollaton Route with aerobic intervals if desired at 70 - 80% RHR (or WHR. Heart Rate Ranges for training in Excel format. Right click and 'Save Target As' ), 10 miles or 8.5 mile option. Wednesday 9 February - 6:00pm - Outside Ben's 8 mile easy run. Thursday 10 February - 6:30pm - Tennis Centre Wilford Hill, 10 mile or 7.5 mile option with Heart rate fartlek at 70 - 85% RHR. Saturday 12 February 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour. Sunday 13 February 9:00am - Nottingham Tennis Centre A long easy run at 60 - 75% RHR for 14 - 18 miles (Ben and I will be doing 18 miles, we'll head down to Trent Lock, up the Erewash Canal and back through Bramcote). If anyone has another preference for venue, let me know. Upcoming Races 26 February 2005 (Check the date before you go) Belvoi...

Tues Tennis Centre 6.30pm: Intervals approx 9 miles. My foot held out for 5 miles on Sat and 9 on Sunday. Fingers crossed. Wed Noel Street Leisure Centre 7pm - 8pm Circuit training. Cost GBP 2.65 with Leisure card 2.90 without. Circuit training is getting ever more popular with 19 participants last week.

Training and Racing Tuesday 1 February - Sunday 6 February 2005 Tuesday 1 February - 6:30 pm - Nottingham Tennis Centre 10 mile, Wilford at various paces including easy 10 mile run at 65% - 75% effort and the option of a 7.5 mile short-cut. Geoff's Group as usual though figure of 8 to enable me to drop out if foot problem recurs. Coach Henderson has proposed that we do a Tempo run (see here for details). Essentially, it involves ~30 min warm-up (less than 75% WHR), ~30 min building into ~10M race pace (~85% WHR), then ~15 min cool-down. Thursday 3 February - 6:30pm - Tennis Centre Easy Run, 7 Miles at 65-75%, around Wollaton or Wilford, whatever suits your need! Coach Henderson has suggested a hill session. ~20 min warm-up, bit of tempo running then up and down a decent hill a few times (perhaps Cripp's Hill might suffice), then a decent cool-down. Saturday 5 February 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour a...

# Name Club Time Cat 1 Lloyd Taggley DPFR 01:13:41 (Snr) 3 Dave Taylor DPFR 01:14:14 (40y) 13 Robert Glover P&B 01:23:44 (41y) 15 Gary McMahon FRA 01:23:53 (49y) 16 Gavin Williams DPFR 01:23:57 (43y) 18 Ken Taylor Rossendale Athletic 01:24:02 (57y) 20 Dave Tait DPFR 01:24:34 (57y) 31 Keith Holmes DPFR 01:25:25 (50y) 42 Ron Fawcett DPFR 01:26:34 (49y) 53 Ben Gregory 01:28:33 (49y) 63 Steve Fritch Barnsley 01:30:41 (49y) Rob twisted his ankle on Carl Wark and used his newly aquired navigation skills to get back to base.

Not this week guys due to my foot injury . It is is possible that Tracey may lead the group; if so I will update the blog later. Wed Circuits as usual. I should be there as fitness sessions indoors have not caused any problems. This class is catching on; 15 there last Wed. Noel St. Leisure Centre Wed 7pm - 8pm.

Training and Racing Tuesday 25 January - Sunday 30 January 2005 Tuesday 25 January - 6:30 pm - Nottingham Tennis Centre Two options. 1. 10 miles steady around Chilwell or 2. 12 * 0.2 mile aerobic intervals at 70 - 80% effort. To check out your effort, look at ' Heart Rate Reserve ' on this spreadsheet and refer to Heart Rate Reserve. Thursday 27 January - 6:30pm - Tennis Centre 7 Miles around Wilford or Wollaton at 60% - 75% effort. Saturday 29 January 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour, 7.5 mile. Sunday 30 January - 9:00am - Griffin's Head, Papplewick Village 13.75 mile run round the usual loop (Ben will be there at 8:30 for a short loop through Huknall to round it up to 17M). Or Tigger Tor Fell Race (Robert and Gary doing, see below for details. If you want a lift call Gary). Upcoming Races Sunday 30 January 2005 TIGGER TOR FELL RACE. BM. 11.00 a.m. 10m/1550' from Sheffield Tigers Rugby Cl...

Training and Racing Tuesday 18 January - Sunday 23 January 2005 Monday 17 January - 6pm - Nottingham Tennis Centre Easy 7 mile run around short Wilford route. Tuesday 18 Jan - 6:30 pm - Nottingham Tennis Centre Wollaton Route for either a 10 mile steady state run or 8 mile with 8-10*0.3 mile at 70% - 80% effort. Thursday 20 January - 6:30pm - Tennis Centre Wilford long route for a steady state 10 mile run or short route for 7 mile heart rate Fartlek session at 70% - 85% effort. Saturday 22 January - 9:00am - St. Leonard's Drive, Wollaton (Park) University and Park run of 1 hour. Sunday 23 January - 9:00am - Nottingham Tennis Centre Long run to Holme Pierrepont, river, canal, river, nature reserve and back. Two options 14 mile and 17 mile at easy pace (65/70%). Upcoming Races Saturday 22 January 2005 KINDER TRIAL. O. 10.00 a.m. - 11.00 a.m. interval starts. 12m/2500'(approx) from Hayfield Scout Hut (GR 035873). £5 (includes map and soup) - pre-entr...

Heart Rate Ranges for training in Excel format. Right click and 'Save Target As'

LONG RACE : 6.2 MILES 1 49:13 HARRIS, Rob Long Eaton RC M 2 49:15 BANTON, Lewis Clowne RR M 3 50:41 TRESIDDER, Esmond Unattached M 4 52:51 MOFFATT, Garham Holme Pierrepont RC M 5 53:14 PRINCE, Wayne Birchfield M 6 0:54:35 KEAL, Robert Unattached M Nice result Robert!