Les Croupiers Running Club Forum

Thursday nights

We are looking at revamping the Thursday night run in order to give it a bit more structure and variety. We are looking for this to start on Thursday 5th December.

Below are the new details, I’ll try and give as much detail in the explanation as I can, the updates will also be added to the website. If you have any further questions then please ask.

Runners meet from 6.30pm onwards at Llandaff Rugby Club. The run starts at 7pm as a mass start.

Prior to the run starting we will gather those present into groups based on which distance they intend running that evening ~ 5 miles; 7 miles or 10 miles. We will then aim to identify paced groups as required. In order to help group people we are looking at placing signs on the wall outside the changing rooms, our initial thoughts are to have a 5 mile group, a 10 mile group, and then split the 7 mile into paced groups. To start off with we will be working on 4 groups ~ 6:00 / mile ; 7:00 / mile ; 8:00 / mile ; 9:00 + / mile but this can be reviewed as we go along.

As a way of adding some variety and structure to the 7 mile runs here are some suggested sessions for those interested – these aren’t mandatory but are there for those who want to use them. An example of these sessions is 10 x 1 min hard + 1 min easy, the schedule for the sessions will shortly appear on the training page, if we have a big event on the weekend then it is likely that that week will be a normal run. A notice board will be placed at the entrance to the changing rooms which will detail that evenings session.

The idea is to get you running parts of the run faster than you would normally and adding a bit of “quality” to your run. The suggestion is that the first part of the run is used as a Warm Up with the session then starting just after we turn into Rhydhelig Avenue (where we turn off Caerphilly Road). Using the example above you would then aim to run 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard, 1 min easy, 1 min hard. Although the session says 10, this isn’t compulsory, if you only manage say 6 that is fine, next time your aim would be to do 7 and then build up that way. The way the sessions will work is that one person in each of the paced groups would take charge of the watch/timings and indicated the start and end of each interval, we would suggest that the group then tries to regroup as best as possible in between. We must also point out that it may be necessary at times to either shorten the interval or lengthen the recovery in order to be safe, an example would be crossing Lake Road West at the end of Wedal Road.

If you are coming along for the first time we advise that you turn up between 6.45 – 6.50pm and please make yourself known, we will arrange for someone of a similar pace to run with you and show you the route. Please note we will never leave anyone to run on their own (unless they feel a particular wish to be solitary).

Les Croupiers Running Club has a winter route and a summer route (from when the clocks go forward to around mid-September) for its Club Run. Winter and summer routes are approximately 7 miles and can be extended to 10 miles or cut short to 5 miles when necessary (this often helps to ensure that we all finish at a similar time).

Edited by user 18 November 2013 16:27:20(UTC)  | Reason: Not specified

Details of the proposed sessions are now on the web-site training section

http://www.lescroupiersr...rg.uk/training-sessions/

James, the list of sessions can be found on the Training session page or the link is here :

http://www.lescroupiersr...er%20schedule%202014.pdf

Some observations:
1) A lot of people didn't seem to be aware it was happening. Perhaps hadn't seen the forum posts or been in the club for announcements.
2) I think it'll take several weeks for people to get used to the idea/format. Especially since, at this time of year, people don't feel as comfortable coming out of the changing rooms and hanging around in the dark/cold to get themselves organised. This should get easier.
3) There seemed to be some concern that the final group was signed as 7 @ 9min and that this may have been too fast for some.
4) The signs were quite mobile in yesterday evening's weather. Obviously it's too soon to think about semi-permanent signs until we've worked out what the demand for, and the target for each group is. In the medium term, maybe it would be possible to have some pub-style blackboards on which the distance/pace/session could be written as required.

I'm not sure how well the session (e.g. 1min hard, 1min easy) worked out as I didn't partake. I would think this would be more difficult to stick to than say Monday/Tuesday rep sessions. I'll definitely give it a try when my legs get a bit stronger/quicker.

Overall, I think it's a good innovation that will just need some perseverence from everyone until it becomes ingrained. It has the scope to add some variety to the Thursday evening run for those that want it.

Thanks for taking the trouble to organise something new.

I want to say thanks to Phil, because a lot of thought has clearly gone into this thread. Speedwork is a key ingredient of any athlete's schedule. The fact that I "only" did a steady run on Thursday doesn't in any way mean I think it's not a good idea. However - firstly I want to do the Gwent League, so I didn't want to run hard on Thursday. 10 years ago I wouldn't have thought twice about it. The other feature I would urge people to consider is the risk element on the course. There are loads of junctions, uneven pavements currently covered by leaves etc.
So yes - run hard, but also run safely.
I think it's also a culture which will take some getting used to - it's not like a track session which people attend for a specific reason. Worth giving it a try - even if not running all the reps.

I promised to give details of Thursday night's training group run to the members who ran with me.
Unfortunately, my planned 8 min/mile was somewhat variable. We managed 6 x 1minute efforts with 1 minute recovery (mile 3 below). The efforts started at King George V Drive with a further effort at the start of the climb past Roath Park. In addition, we worked hard over the last section (from Gabalfa roundabout) to the club.
MILE TIME CHANGE AVG PACE
1 8:55 -- 8'55"/mi
2 17:17 - 0:33 (6%) 8'22"/mi
3 *Fastest 24:57 - 0:42 (8%) 7'40"/mi
4 33:01 + 0:24 (-6%) 8'04"/mi
5 41:35 + 0:30 (-7%) 8'34"/mi
6 49:42 - 0:27 (5%) 8'07"/mi
7 57:41 - 0:08 (1%) 7'59"/mi
Total distance 7.2miles, 59:22

Good to see so many join the group this week. Unfortunately, I failed to restart my watch after reaching the top of one of the hills but …. we started slowly but increased the number of repetitions to 8 with two on the climb past Roath Park lake.
MILE TIME CHANGE AVG PACE
1 9:33 -- 9'33"/mi
2 18:27 - 0:39 (6%) 8'54"/mi
3 *Fastest 26:19 - 1:02 (11%) 7'52"/mi
4 34:44 + 0:33 (-7%) 8'25"/mi
5 43:26 + 0:17 (-4%) 8'42"/mi
6 51:40 - 0:28 (5%) 8'14"/mi

As I'm away from 31st December until 25th January, I'm looking for someone to co-ordinate the Thursday night run ~ look after the board, signs and get people into their groups!!

Thanks

Phil