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'Catch a Coach' ‘Catch a Coach’ - newsletter Issue 16 May 2011 Catch a Coach newsletter Welcome to the May edition of ‘Catch a Coach’, the publication from the coaching team for all members. It’s another bumper edition!!! This month I have brought in a feature that I have been longing to introduce, spotlighting members of the coaching team in the club and asking them a few straight questions about why they do it! This will be a regular feature so that you can get to know the members of the team a little better and also put faces to names! The coaching team have been busy putting together the training schedule for the coming three months and in this month’s edition of Catch a Coach I have provided some further details about the steps the team are taking to add progression within the track training sessions on Saturdays and the opportunities that can provide to all runners, of all abilities. May is the month in which the midweek league kicks off in earnest – and at our own fixture in Stevenage. The Forum has all the details, including where you can add your name if you are running or helping with marshalling. Included in this edition is a great article that Paul Holgate wrote explaining the ins and outs of the midweek league, how the scoring system works and why every runner counts!!! Please take a look. It’s not all serious either! We have taken a rather light hearted look at a running phenomenon – backward running. For those that train on a Saturday morning at Ridlins this is not a new concept but we never do it to this level!! Have a look at the feature. I hope you find the newsletter helpful. Remember if you have any questions about the material in it or on the ‘Catch a Coach’ section within the club’s website just CATCH A COACH or send an e-mail to the team at [email protected] Cheers Chris ‘Coach’ Leigh PS A big congratulations to all those who completed the Brighton and Paris marathons on the 10th April and the Virgin London Marathon on 17th April. A brilliant achievement. I hope that you found the support and advice you needed from the coaching team to help you achieve your goals. PPS Don’t forget to make sure you are properly hydrated before, during and after training. Please take a look at the article on hydration in this newsletter. Contents 1. What’s coming up – 10 of the best for May 2. Midweek league dates 3. Coach development 4. Hot weather training – hydration 5. Richie recommends – meal and exercise of the month 6. Missed a copy of Catch a Coach? 7. Getting warm yet? 8. Core exercise of the month 9. The midweek league – what’s it all about? 10. Marathon training, the Fab Four – an update 11. Listening to your body 12. Meet the team 13. Saturday track training sessions 14. Having a right old LiRF – with Jo Laing 15. Underpass fartlek 16. Get out of the way!! 17. Video clip of the month 18. Running backwards!!! 19. Step by Step! 20. Change in venue for training 21. Feedback Es o What’s coming up - 10 of the best for May Here’s our ten of the best for May! 1. May sees the start of the 10K midweek league series for 2011. The first race is on 5th May in Stevenage and is hosted by all of the club. All of the fixtures are free for club members to enter, you simply need to wear a club vest and have a number (the race numbers are allocated at the start of the series – hang on to them as you can use the same number for each race). Please check on all of the details on the Forum and please take a look at the article Paul Holgate has written below – all you need to know about how the league works and why you should turn up to run!. We are looking to try and increase our participation in each race beyond the record breaking levels in 2010!!! 2. The training schedule!!! The coaching team have been hard at it in putting together the training schedule for the period May to July inclusive. Please have a look at the details, including the way in which the Thursday and Saturday sessions have been planned to give progressive sessions on a cycle so that runners can build up their training loads and track their improvements. 3. The month of May sees the start of a new progression in the track training schedule for Saturdays at Ridlins. The coaching team have identified three core sessions (200 metres, 400 metres and 600 metres) that they will be repeating on a 5 week cycle starting in May. This will give you all a chance to work through these sessions in May and then repeat them during mid June to July and chart your progress. The sessions will then be repeated again during the period mid July to early August with further opportunities to see your training improvements. There will also be the usual variety of Saturday track sessions in the schedule. A chance for everyone to take part in the sessions as all abilities are catered for. Running on a track is a great experience and develops your running form/style and pace. Remember, running faster is all about YOU running faster not necessarily faster than everyone else in the club!!! 4. On the 2nd May Ridlins Stadium is the venue for the Herts Veterans and open graded championships. This offers a large range of track events from 100m through to 5000m, including relay events as well. There will also be the full range of field events for those that want to jump and/or throw!!! Details can be found on the Track and Field board of the Forum or by going to www.hertscaaa.org.uk/2011%20t&f%20prospectus.pdf 5. On the 4th May both the men and the women kick off their EVAC (Eastern Vets Athletics Club) league campaign at Bedford. A great chance for veteran Spartans to out run, out jump and out throw members from the other clubs in their league!!! 6. Fancy a steadier run on a Thursday morning and/or Saturday morning at 9:30am? Why not join up with the Angels running from Hitchin. The runs are largely off road and are great for building up your running stamina and strength (running the hills is not optional!). See all of the details on the Ossie’s Angels board on the Forum. 7. On the 26th May there will be our first visit of the year to Aston hills for our hill training session. This consists of running alternate sides of the hills adjacent to the Ford (River Beane) at Aston. Please come along to Aston Village Hall for a 7pm start. 8. For those of you who have run a marathon in the last 2 to 3 weeks then you will still be going through your recovery stages. Remember to take a look at all of the information on marathon race recovery in last month’s edition of Catch a Coach. Many Spartans will be taking part in the Edinburgh Festival of Running on 21st and 22nd May, including half marathon and full marathon distances. 9. As well as the first running of the Greenway challenge (half marathon) on the 1st May (to celebrate the 25th anniversary of the North Herts Road Runners) there is also the ever popular Hatfield Broad Oak 10K on the 30th May. Please continue to plan your race diary and get your entries in early – they fill up fast! 10. The focus for the training sessions on Tuesday and Thursdays is primarily in support of the Midweek League campaign (starts on 5th May – another plug!!). A great variety of training sessions during May, including the continuation of the Thursday ‘steady’ training group. Please take a look at the details on the training schedule and carefully consider which sessions you will be running and also, importantly, at what pace you will be running the sessions given your commitments to the Midweek League and other training/racing during the period. Midweek League dates 5th May – Stevenage 18th May – Bishops Stortford 7th June – Welwyn Garden City 30th June – St Albans 13th July – MOB match Please make sure they are all in your diary!!! We really want to see over 200 Spartans out at each of these fixtures – that would be really something!!! Full details are on the Forum. Coach development The main focus in May is on the Leadership in Running and Fitness course being held at Marriotts on Saturday 14th May. We have 10 Spartans attending and this will take the development of the coaching team a step further both in terms of its size and also the proportion that are insured (with coaching licences) to lead groups of runners. The following will be attending: Graham Blackburn Sean Thompson Andy Prior Nick Whitcombe Phil Rushton Beverley Harlow Dyfed Thompson-Smith Charlie Patterson Tessa Stephenson Steve Watkins Please have a look at the feature below about Jo Laing’s recent experiences of completing the LiRF course. Richie Bate, Steve Smithson & Jamie Drackford are continuing to make progress on the Coach in Running and Fitness course and building up their coaching logbook in the lead up to their assessment day in June. Please continue to provide your support to them during the sessions as in the end you are helping them to help you! Hot weather training - hydration With the weather unseasonably warm (at the time I wrote this!) it is a timely reminder about the importance of proper hydration.
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