It was Richard who ran first from the squad, aiming to run under 50 seconds for a lap before the BMC 800 at the weekend.  He set off a bit too quick chasing his rivals from lane 2 and passed 200 in 22point.  The last 100 was painful and he finished with 50.6.  I’m sure he’ll run much quicker with a slightly more conservative back straight and he’ll get the chance to run in the relay for SBH in the European Clubs next weekend.  The 400 time put him ahead of Jiv on the HR all-time list.

The 800s saw Joe (2:28), Mary-Alice (2:25) then Hannah (2:22) running pbs.  Mary-Alice going the quickest through the first 200 in 31.8 so she can go quicker off more even pacing.

Rebecca made a significant move to 2:15.9, fortunate to have a guy seeminly pace her all the way round till she kicked for home entering the home straight.  This run will serve her well at 1500 and snuck her ahead of Liz on the HR record list.

Paddy and then Aedan both passed the bell in 61.5.  Paddy ended with 2:05 and Aedan 2:04.  Both pbs and both will run closer to 2 minutes next time out.  Paddy probably did a bit too much between 350 and 450 to get passed a big group of athletes.

Well done.  It was a typical still Watford night.  On to the BMC meets at Solihull and Milton Keynes for most now.

Full results will appear HERE.

Go HERE

Please ensure you know how you are getting to the race, and let me know asap if you want to be entered, or if you can’t do it any more so we can let the organisers know in plenty of time.

Full timetables and start lists will appear on this site in the couple of days before the weekend.

SOLIHULL GRAND PRIX - I can give lifts to Rich, Bradley and Rebecca

Rich, Jack - 800

Rebecca, Molly - 1500

Bradley – 5000

MILTON KEYNES YA PB CLASSIC

800 -

1500 – Hannah, Josie, Mary-Alice (and Elouise), Aedan, Aaron

3000 -

2000 s/c – Jamie

What? Why? In recent years there has been a lot of research showing the health benefits of beetroot juice.  That has since been carried forward to a sport setting and there are a number of benefits for endurance athletes like ourselves:

• reduced oxygen cost during low-intensity exercise
• improved high-intensity exercise tolerance
• improved cycling time-trial performance

Not bad, eh?!

I’ve got a few bottles for people to try for free and then I’ll be putting an order in.  They are £2.43 each or £25 for 15 on Amazon, but we will get them for £15 for 15, or £1.50 each.  BARGAIN!!

Read more about the product here

I hope people will want to include these in to their programme – I advise one shot a couple of hours before sessions and races.

Good to see Maddie make it through to the semi finals too.  Not quite in her best shape, but running and enjoying it which is a very good starting point.

In the men’s 1500 Ed had run a trial to make the Cambridge team.  He then ran 4:04 in the heats to make the semis and 4:03 in the semis – two pbs! Great reward for the training he has put in, and I’m sure there is a sub4 in there on a nice day in Watford.

Well done all three – I enjoyed spectating!

Thursday 2nd – Marble Hill Park at 18:30

Sat 4th – Track 9:30

Tue 7th – Track 18:30

Wdd 8th - Jamie at Brighton BMC – 1500s/c

Thur 8th – Track at 18:30

Sat 11th – Track at 9:30

Tue 14th – No squad session – Easy run and strides for most (Session for small group)

Wed 15th – Watford 800 followed by threshold runs – do not leave until you’ve done the threshold – Noel will tell you what to do

Thurs 16th – Easy runs and strides at home ahead of weekend BMC

Sat 18th – Solihull BMC – Rich, Brad, Rebecca, Jack, Molly  /  Milton Keynes YA BMC for others

Tues 21st – Track at 18:30

Results HERE

Sat 30 March – Meet at Richmond Park at 09:30

Sun 31 – Long easy run up to 50min

Mon 1 – 35min steady

Tue 2 – 3x5x35seconds (60) (4min between sets) or 200s on the track

Wed 3 – 30 easy

Thur 4 – 7x2minutes on grass (60 jog between)

Fri 5 – REST

Sat 6 – parkrun somewhere

Sun 7 - Long easy run up to 50min

Mon 8 – 35 steady

Tue 9 – 3 sets of 600 (2) 400 (90) 200 (3min)….642642642 (or if not doing it on track – 2min, 75, 40)

Wed 10 – 30 easy

Thur 11 – 3 sets of 3min 2min 1min (90 jog between everything) followed by 5x20seconds fast!

Fri 12 – REST

Sat 13 – parkrun somewhere

Sun 14 - Long easy run up to 50min

Mon 15 – 35 easy

Tue 16 – Track at 18:30

Thurs 18 – Track at 18:30

Sat 20 – IF not doing Mini Marathon, then do 12x60seconds at 3k effort (2min jog down) on the road alongside Richmond Park (starting near the swings) - Noel and Dave will not be at the session

Sat 20 – 2nd wave of athletes retyrn from FR

Sun 21 – London Mini Marathon

Tue 23 – Track at 18:30

Thur 25 – Track at 18:30

Sat 28 – Richmond Park at 09:30

Tue 31 – No squad session becasue of Watford the next day

Wed 1 – Watford Open for almost everyone – please get there early to support Bradley, Eoin, Eoghan and Harrison in the 10,000 starting at 18:20

Tue 26 – ODP at 18:30

Thur 30 – Most at Bushy, Brad and Rich at StM track, 18:30

Sat 2nd March – Richmond Park at 09:30 – mix of long and short sessions – everyone there please

Tue 5 – ODP for all at 18:30

Thur 7 – Easy runs and strides from home – make sure it gets done! – Session for Richard at track

Sat 9 – UK Inter Counties  /  parkrun for others

Tue 12 – ODP at 18:30

Thu 14 – Easy runs and strides at home for most / track for Bradley and Richard

Sat 16 – English Schools  /  Session for Bradley and Richard  /  Others to do a parkrun

Tu 19 – Track at 18:30

Th 21 – Track at 18:30

Sa 23 – Richmond Park at 9:30

Sun 24 – Endsleigh 10k – Eoin

Tue 26 – Track at 18:30

Th 28 - Track at 18:30

Sat 30 – First wave of squad head out to Font Romeu, others meet at swings in Richmond Park

Note that for the first two weeks of April there will be no group sessions as half the squad will be in France.  Noel will post training for others here.