Week Starting 9th March

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Action packed weekend with you all putting times down for the relays. Thank you for doing that, it made selection and leg order so much easier. As you know, we are going to the relays for a bit of fun with no pressure, but we would still like to do as well as possible.


We are not ready yet to put a ladies team in and we want to respect the women with that. It is important to build steadily and for athletes to feel confident. We have more women signing soon and there is lots of interest.


We have two teams for the men and a subs list. That is an extremely luxurious place to be, especially for a new club. Some of you, our second claim athletes, will no doubt be turning out for your first claim clubs and it is going to be a special day for you and for us. I really cannot wait.


Racing this past week:


Jake Brown ran in the National Police Champs, which is a highly competitive competition. He managed a top 10 finish on the marathon legs.


Tom Pryor smashed through 35 minutes for 10k at Chester and has now signed for TRX Wolves. He will represent our first team at the relays and we are delighted with that.


Cheryl Graham got a call up for Staffordshire in the Inter Counties. If you have never run the Inters, let me tell you it is a loaded field of the very best around. It is always fast and furious. Huge well done Cheryl for a county best. You cannot buy those, they are legit.


Stu Whitehouse is in the thick of two big company takeovers and a heavy block of training and still managed a very good 43 minutes for 10k at Fradley. Well done sir.


A solid run too from Joe Marples, who is carrying a really nasty injury. Joe had committed to running the Lisbon Half months ago when his training was going really well. Since his last cross country race he has had to keep off the injury, but he still got out there on Sunday and got round. Now for some recovery and rehab. Hope you are back soon Joe.


Huge well done to another top TRX Wolves Member Cheyenne Morton 19:57 for 5k at Tatton Park and 2nd over all. Big milestone there with a superb sub 20. 


It was great to see so many of you out at Wolves Parkrun on Saturday, huge pride in that. And well done to Jack Inglis for running a really solid time at Walsall on his way back from a lay off. Jack has also made our A team for the relays having recently signed for us.

Massive good luck to the BRC runners who this weekend coming will tackle the Barcelona Marathon. Let us have your numbers so we can track you. 

So onto the training:

Tuesday

Warmed up and ready to go for 6.50pm on Sabrina Road.


5 minute tempo, strides, then 4 sets of:

500m (75 seconds recovery)

1000m (90 seconds recovery)


Marathoners and half marathoners do the tempo and 4 sets.

500m at around 10k pace and 1000m at half marathon pace. You can speed up slightly as you go along if you feel good.


5k to 10k runners do the tempo and 3 sets.

500m at around 5k pace (no quicker)

1000m at just over 10k pace.


Please work out the effort paces individually. Although if it was me:


500m fast but controlled

1000m controlled effort


Another way of judging this is heart rate. If your race HR is around 175 then try and keep it under that. Anything over that becomes a different type of session.


Saturday

9.30am warmed up and ready to go at Concrete Hill.


25 minutes continuous hills followed by 8 x 20 second hill sprints.


I will post up more details - map and postcode etc in the week.


A tough but really productive session that will help build strength and prepare you well for the relays.






























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