Meteorological winter is arriving soon, a keen frosty and thin air mornings coinciding.
True cross country is well within our midst (when not cancelled).
UK Cross Challenge
I had a good day out in Sefton Park Liverpool on Saturday. For the Uk Challenge and GB European Trials. Sunny but cool day, plenty of mud and soggy ground, some good results in young athletes races. Oscar Schofield wads 2nd again in the Under 17 men after the same result at Cardiff in the last one. Reuben had a really solid and encouraging race as a first year in the age group. Robbie Rigby and George Noble (1st Yr) had good runs in the Under 20's, close to each other. They can battle it out again in 3 weeks at the GMAA & with Josh could win the team.
Lucy A had a good solid run in the U20 women, although not where she would want to be,
but only operating on about 80% the last few weeks, but time wise was close to the top runners in a stacked field of racers. Sara Goulden had a good race in a top class Senior Women's race, despite her hands turning white.
Wilmslow Winter 10k
At Wilmslow 10k, many raced, so I can't mention everybody here.
In a good class field, Dan Kashi was 12th in a decent time 13 sec off his PB and around the time he has been racing year on year for 6 years. Under 17 Finlay Day was 2nd Under 20(5sec behind) in 37th place, over 5mins up on last year’s race. James Bannister went under 35 min for the first time and John S was 10th Vet and good runs also from Vets Mark J, Matt El and Jon T, 13th V50 plus many others.
Sophie Wood had just flown in from Gran Canaria where she won a tough 10k in a course record. At Wilmslow as at Heaton Park in October chasing top class racer Mollie W from Stockport (who she was with at Lamar Uni USA). Sophie ran her 2nd best ever 10k time, so she is running stronger once again. Laura Barber 12th close to 37mins & 5 sec off her PB, with Hannah Somani chasing in 19th with a 15 sec PB and just behind in 22nd was Rachael Roz with a 4 sec PB. Laura Martin getting closer to 39mins with a 50sec PB, Anne was 1 sec from 40mins in her 1st 2023 10k, finishing 2nd L50. A good race from Katherine Webb (Barker) coming back to fitness with a 90sec PB and Jackie Cordingley was first L60 once again, only 50sec off her PB of 2009. Wow.
Greater Manchester Cross Country Championships
Don't forget to get your names in to race in the Greater Manchester Champs in Wythenshawe Park on a totally different course than the MACCL avoiding most of the worst mud. Starting on the top field the other side of the stream, near the tiny footbridge.
We have strong Under 17 and under 20 men & women, and of the Senior men is virtually the same as last year’s winning team with Alex L, ken, Alex B and Marcus, plus plenty of Vet's and a solid women's team of those indicating wanting to race.
Training
On the roads this week with long reps on Fairy Lane around 10k to LTP tempo
A bit faster around 3k pace on Thursdays track session.
No MACCL on Saturday, so a morning session around 2 x 10min for senior Men
or 3 x 9 + 1 x 3min.
Reduced 8.30 for Women and Juniors, and 7mins for Young athletes / vets and those less fit. TBA on Uni Field or Kenworthy rolling trail paths, maybe combine with Monday / Wednesday. Wythenshawe Senior and Young Athlete groups.
Winter 2023 Group Training
week 1
Tues 28th Nov Sale Golf and Fairy Lane
6.45pm warm up 7.00pm drills, 7.15pm session
Road interval session
G1. 4 x 1800m. = 7.2k
G2. 1 x 1800m + 1 x 1450m. 1 x 1800m + 1 x 1450m = 6.5k
G3. 4 x 1450m. = 5.8k
*G4. 2 x 1450m + 2 x 900m = 4.7k
Recoveries 2 mins approx
*Some who raced to do less volume and 900m last rep
Or Some to only do 3 reps.
Thursday 30th November
Wythenshawe track intervals
6.45pm warm up 7.00pm drills, 7.15pm session
G1, 10 x 600m w’ 200m jog (90s)
G2, 10 x 500m w’ jog 100m back
*G3, 600m /500m/400m. 400mjog : 600m /500m/400m.
400m jog 500m/400m.
ie *G3 for those doing the Saturday session
Saturday 2nd December
*University Fields or possibly Kenworthy Woods
Tempo Long reps on grass
10.00am for warm up and drills 10.15am session
N.B. *10.30am start if we combine with Norman’s group. TBA
G1. 3 x 10mins Senior Men or 3 x 9 + 1 x 3
G2. 3 x 8:30 Senior Women and Junior Men & Women
G3. 3 x 7 mins Young athletes and vets
One every 12mins, so appropriate recoveries.
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Winter Cross Country Fixtures
December
16 Greater Manchester Cross Country Champs
Wythenshawe Park, Host : Trafford AC
January
6 Cheshire Cross Country Championships -
Reaseheath College Nantwich
13 Manchester Area Cross Country League -
Tatton Park
27 Northern Athletics Cross Country Championships -
East Park Sedgefield
February
10 Manchester Area Cross Country League -
University Fields & Kenworthy Woods
24 Saucony National Cross Country Champs
Weston Park Telford Shropshire
March
10 Manchester Area Cross Country League - TBA
Sherdley Park St Helens
Regards
Dave
David Rodgers
0780 4892080
Sale Harriers Manchester <http://www.saleharriersmanchester.com/>*
My Training Website https://sites.google.com/site/runningwisedrcoaching/home