THE RUNDOWN 17TH MARCH: TRACK SESSION, WRRL RACES OPEN FOR ENTRY, ASHBY 20, MILTON KEYNES 20 & HM, PODIUM 5K & PARKRUN RESULTS

Tuesday Track Session Reminder – this Tuesday 19th March

Lots of people already booked on, and a note of the Session Plan is below:

10 minute pace acceleration warm-up (4|3|2|1 mins inc. pace) followed by pre-activation Drills

Main session – the “Mad Mile” a chance to have your best (and accurate) mile time recorded! (everyone will do the same session, faster runners will be in the outside lanes and also run greater distance):

4 x 100m “Strides” hard effort, 100m walk recovery
2 minute active recovery (Walking)
Timed 1 Mile effort – (1609m or just over 4 laps of the track)
2 minute static recovery, 1 minute walking recovery
400m tempo/moderate effort, 100m walk recovery for 8-12 minutes (faster runners will start this session first and run longer/further)
2 minute active recovery(Walking)
100m sprint/100m walk for 10 minutes
Recovery cool down
Run specific stretching

Places still available, so please make sure you sign up by latest 4pm on Tuesday 

Reminder of the details here:
Venue – Fox Hollies Leisure Centre, Shirley Rd, Acocks Green, Birmingham B27 7NS

Time – 18:30-19:30

Cost – £4 per session payable in advance via the Club Shop here

WRRL (Warwickshire Road Running League)

As a reminder, dates and those entry links that are open are below: sign up quickly for the Ryton 5 and the Two Castles as not many places remain!

Ryton 5                    Thursday 16 May   Enter here

Two Castles               Sunday 19 June      Enter here 

Sphinx Summer 5   Wednesday 5 June Enter here

Kenilworth HM     Sunday 8 September  Enter here

Ashby 20

Always great prep for the Spring Marathons, this popular race saw  6 K&D runners travel north to take part- and thankfully the heavy rain stopped not too far into the race. First home for K&D was James Taylor in an excellent time of 2 hours and 34 mins. Additional results are below:

Calum Mills 2 hours 59 mins and 59 seconds!!

Mex Uljanovs  3 hours and 2 minutes

Bruce Hampton 3 hours and 6 mins

Sam Checkett 3 hours and 12 mins

Adam Finlay 3 hours and 18 mins

Rob Stewart 3 hours 28 mins

Janice Lisiecki 3 hours 40 mins

Tanya Cronin 3 hours and 55 mins

Milton Keynes 20 and Half Marathon

Further south for another 20-mile race, this time seeing Rob Ambrose leading the K&D crew back in a time of 2 hours 23 mins, with Anna Delaney next back in 2 hours 31, closely followed by Kate Leeson in 2 hours 43 minutes.

Gary and Catherine Hotchkiss ran the half marathon distance, with Gary finishing in 1 hour 35 mins and Catherine in 1 hour 53 mins

Podium 5K

A very quick field for this speedy time-graded event saw 2 of our very quick men taking part, both finishing in under 17 minutes: 16:16 for Matt Hipwell and 16:52 for Joe Hook

Parkrun Results 

Please click the link below for a list of the Club results: https://www.parkrun.com/results/consolidatedclub/?clubNum=17883