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Sunday 17 August - Handicap 10 start at 9.30AM - long run
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Yet another chance to enjoy the delights of the Col du Coq Noir, together with some of the finest athletes ever to don a red and green vest. You know you want to..................
Just turn up and run.....
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Yep I'll be there.... for my last long run of my schedule (will do a few miles before hand).... sweeeeet! 
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Yep. May take the scenic (flat) route again.
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I'm off work tommorow and aim to do a long run. It would make a nice change from my usual one and I would be glad of the company, and possibly advice. Been training quite hard lately but I don't seem to be gaining any ground.
I was wondering how far the run would be and what pace? I presume you meet up by the Cafe?
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The run will be just over 2 hours at conversation pace.
How far is that? You'd best ask someone with a Garmin. I reckon distance is irrelevant, it's time on feet which matters. Yes it starts at the café.
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Cant' make this week, will be driving down to Devon - a much less enjoyable way to spend two hours!
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Paul and myself will be joining you guys for @ 3/4 of the run- not the whole 2 hours- if that's ok? Just checking is the start time 9.30 and is it the club 10 route?
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About 16 miles Lyndon with a ~500ft climb around half way.
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Davey, roughly what route is it ? Paul
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Originally Posted by: Davey Proud  About 16 miles Lyndon with a ~500ft climb around half way.
My usual route is an undulating 16 miles which I ran in 1.56 on a 140 HR last time so that should be fine. I run down Leckwith Hill but I'm toying with the idea of reversing it for a change. Perhaps I'm still running a bit too quick on my training runs. I'm pretty sure I need to do something to boost my speed perhaps more quality work is needed. I'm frustrated by my lack of improvement versus the work rate I'm putting in. Perhaps Stephen is right when he said it might just be a dip in form. Not every race goes to plan so I suppose you have to keep chipping away. I think my endurance is fine but my speed leaves a bit to be desired if I'm to hit my targets. Look forward to seeing everyone tomorrow. 
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Hi Jane and Paul
Just to say the start is by the café - run across the park through to the measured mile - up to Western Ave - club 10 course but carry on past Castell Coch up the big climb. We regroup at the top to check who's running the whole way and make sure everyone is OK. Then follow Stage 20 of the Castles down the Taff Trail through to Tongwynlais. Summer 10 mile route back via Radyr Woods, then to club, across Western Avenue - through Llandaff Fields to club.
The start tends to be 9.35 to 9.40 as some runners actually are running further and using it as part of their marathon preparation. I'd guess 15.5 miles but time much more important than distance.
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To Lyndon: If you normally run 16 in 1:56 you'll find this easy. Then again, the aim is to run 2 hours as a preparation (in a marathon the race hasn't started yet!)You may be running too quick in training - but then again it all depends what you're training for. When you say you're working hard - that can be good and bad. One thing I do in training is sit on the back of groups of runners trying to minimise energy expenditure whilst maintaining contact. Why? Because it's a vital discipline in a marathon to avoid blowing up. There are loads of benefits of running in company versus on your own. That's another reason why regular competition is so important.
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Thanks for the heads up on the route Mick look forward to seeing you tomorrow for at least part of the run. Happy Birthday !!!
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Thank you everyone, five miles to CC then five miles shuffle back downhill for me. See you next week!
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Another excellent morning run. Thanks all.
Sorry but Severn Bridge Half next week.
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First time I have ran this training run route. Excellent run and excellent company. I will aim to do it whenever I get a Sunday off work. Failing that it will be a case of running my long run on my own again. 
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Ditto to the above, excellent run and company. Thanks everyone it was fab. we are building up gradually to tackling the Col de Coq Noir Mick  at least we did run up up to Castle Coch. 16 miles may be too much for Mr.Coker at the moment though!!
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Thanks everyone for another most enjoyable run. Even the rain just about held off. Hopefully everyone can benefit from it. Like Mike Davies, I'm also running Severn Bridge next Sunday, and of course CPR is also on.
Suggest someone else posts their intentions for next Sunday to maintain momentum of this excellent session.
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My schedule for next Sunday says '3 hours easy' so I'm planning to be at the usual place at the usual time, have a jaunt up the hill and then do a bit more at the end.
Sound like a fun start to a Sunday? Then come along! :-)
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I'm going out early this morning so I won't be there at 0930 after all. For anyone that is still planning to do it or run elsewhere, have a great run, and for those racing, good luck.
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Sunday 17 August - Handicap 10 start at 9.30AM - long run
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