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NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

Hi all. As most of you know tuesday night is our track night and recently we have had a good group of lads and ladies down and it would be great if more athletes could join in with us, anyone can join whatever your standard. Only problem is that the MAFIA come and take £1 off you each week.
Stan has a very good group of ladies who seem to be working very hard and looking at recent races the training as paying off , men also seem to be welcome in this group, no doubt Stan will post a reply explaining his training group.
The next group i am involved in. This has a group of about six runners that turn up week in week out and work very well as a group and are now seeing the benifits for some long hard sessions. We have four sessions which we rotate over three months then new sessions are drawn up.

SESSION FROM 12-12-2006

(1) PYRAMID (1*800m, 1* 1000m, 1* 1200m, 1* 1600m, 1*1200m 1*1000m, 1* 800m. 60 SECONDS RECOVERY FROM LAST RUNNER IN)

(2) 6 by 1200 meters with 60 seconds recovery

(3) two sets of 12 by 400m with 60 seconds recovery and one lap jog between sets.

(4) 1200m then 60 seconds recovery then 400m with 90 seconds recovery times four sets.

We have two more months of this session. This is a base session and people can fit into this as they please.
There is also a faster group which Pete runs with simmilar sessions.
Hope you can all make sense of this and i look forward to seeing more of you there 6:30 tuesdays.
We also do a fartlek on thursdays from the Bluebell 7:30 .

BoroPaul · Joined: 03 Nov 2006 Posts: 23 Location: Bury

session 3 is a particular favourite of mine Evil or Very Mad

NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

GOOD SESSION LAST NIGHT, ALL THE GROUPS MERGED INTO ONE AND IT SEEMED TO WORK WELL.GOOD TO SEE TARUS LEADING THE WAY AND EVERYONE ELSE PUSHING HARD TOO. SEE YOU ALL DOWN THERE IN THE NEW YEAR. ALL THE BEST NAVIGATOR.

gonzallies · Joined: 04 Jan 2007 Posts: 1

yes well done to all at the track, gonzallies and his 2 followers are improving week in n week out.

arrebar arrebar!!!! Rolling Eyes

NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

hi speedy are you going tomorrow

NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

Hi everyone, The old sessions have now come to an end but don't sigh too soon, the new sessions may look easier but i am expecting the reps to be faster = more pain and lactic but by the end of this set you should start to see the benefits. Looking forward to seeing more of you down on tuesday nights.

( 1 ) PYRAMID
400m - 600m - 800m - 1000m - 1200m then back down to 400m. all with 1 min recovery

( 2 ) 8 x 2 min efforts 45 secs recovery.

( 3 ) 16 x 400m all with 45 secs recovery.

( 4 ) 5 x 800 - 6 x 400m alternating starting on 400 and finishing on 400 with 1 min recovery.

Stan also has a growing group with athletes of all abilities, and Pete has a group of faster athletes, so whatever your ability there is a group for you .
CHEERS PHIL

NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

I need to be away early this tuesday so i will be down at 6:15 and won't be hanging about. Cheers Phil

NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

Hi every one just to let you all know that track sessions are going well, we seem to be getting more athletes of all standards now on tuesdays. we have groups to suit everyone and even welcome athletes from other clubs. so lets see more of you down. cheers NAV.

NAVIGATOR · Joined: 10 Nov 2006 Posts: 94 Location: err don't know

Due to vandalism at Boggart hole clough track sessions will now be at Manchester Sportcity 6:30pm tuesdays. Cost £2.20 at reception, see you there.

Bone · Joined: 01 Nov 2006 Posts: 62

i went down tuesday but city youth were playing.
Where does the group train when this happens?