Sun 31st Jan 2021

Head Endurance Coach Nick Anderson shares his latest update on training (& racing) strategies for the coming fortnight

Hi Everybody,

Many congratulations to all who took part in the recent virtual Stubbington 10k and match against Malta/MAC. Fab results and looking forward more of the same from you all 13th & 14th Feb weekend when we take part in the EA national virtual relays with legs this time of 5 miles (8.05km). Steve will update further but there will be something for everyone with a 3-way challenge match against another UK club and a "whole Island" Malta select plus an in-house team relay will all be involved creating opportunities for all on valentines weekend! A definite fixture for the diary, to help with the admin please pre-register for this at: click here to enter

Training ideas below for you all over the next 2 weeks. This includes options for those wanting to run the next Harestock handicap on Thursday 4th, The Ryde 10 6th/7th and the CC6 #6 from 12th - 14th…..a busy first 2 weeks of February.

Congratulations also to Kate Towerton and Rob on the arrival of Dottie Jane. Wonderful news and lovely pictures on Castles group. Back in training soon please Kate…...

Don’t forget our interviews and workshops starting next Tuesday on zoom. Zoom links will be available from the usual channels, if you need one just ask.

Tuesday 2nd February7.45pm - An evening with Jo Meek. Many of you know Jo well and I thought it would be fun to interview her about her career from international XC and marathon runner through to international and very well known Ultra star! A lovely journey and I hope you have questions. These days Jo is a busy physio and running crazy miles in the mountains so lots to talk about.

Date TBC - An evening with Alex Cook Nutritionist. Alex is a sub 3 marathon runner, well known ultra runner and one of the UK’s leading nutritionists in the running and sporting world. Alex will present on all areas nutrition for pre, during and post event alongside top tips for daily best practice. Lots of advice and suitable for all event groups and ages at the club.

Stay safe and keep training well,


W/C 1st Feb

Monday - easy runs and core

Tuesday - 4/5 x 1 mile @ 10k effort off 90 second jog + 4 x 60 seconds fast (60)

Jo Meek interview 7.45pm - on Zoom

Wednesday - 45-75 easy run

Thursday - Harestock handicap OR - 30-60 mins easy runs

Friday - ……Rest or easy runs

Saturday - Ryde 10 OR - 45-60 mins with 20-30 mins continuous threshold built in on undulating route.

Sunday - Ryde 10 OR - Long runs of 90 mins - 2 hours if focusing on 10k - half marathon prep. If thinking about a late April marathon at Goodwood or similar 2.15 all easy pace

W/C 8th Feb

Monday easy runs and core

Tuesday - 6/8 x 2 mins or 600 fast @ 5k effort then 5 min jog + 12 mins @ threshold

Alex Cook nutrition workshop - on Zoom

Wednesday 45-75 mins easy

Thursday - Easy runs 30-45 mins ready for the EA 8.05k (5 mile) relays or CC6 this coming weekend

Friday REST

Saturday - EA relay or CC6 XC…have a good one and please submit results to DDD, Steve and EA as per instructions.

Sunday - 90- 2 hours easy OR 2.15 easy if in early Spring marathon prep.

Nick Anderson