It was a third consecutive gold medal – and a well-deserved celebration - for North Herts Road Runner Steve McKeown, representing Great Britain at the European Sprint Triathlon Championships in Turkey this weekend. Conditions were very warm from early on for the 800m sea swim, 20k bike and 5k run, but McKeown chased down some stiff competition to finish first in just 16 seconds over the hour.
Six Squirrels turned out for the Marston Forest 5k on Friday evening. 362 runners took part on this flat, fast course, and first home for the club was Ryan Smith in 18:35. Steward Bryant was next in 20:14, Garry Tame in 21:59, Chris Leigh in 24:58, Ian Sutcliffe in 26:14 and Janine Tame with a new PB – and her first time under 30 mins for the distance – in 29:47.
Also in 5k action was Dave Annetts, who ran a speedy Bedford Parkrun to finish in 1st place in a time of 17:11.
Training: On Tuesday greens have a track session of 7 x 300m at 3km pace with decreasing recoveries (90s/75s/60s/45s/30s/15s) whilst on Thursday the session is a 20min out & back on the Greenway.
Blues have a 10km session of 4-6 x 1M with 90s recovery on the Greenway on Tuesday and at least 3 x 6 x 200m with decreasing recoveries (90s/75s/60s/45s/30s/15s)at Highfield on Thursday.
For those of you who can’t make the club session sin the week there will aslo be a Saturday track session at Highfield of 5 – 8 x 400m plus 2 x 200m at 3km pace with 90s recovery between each rep. Enjoy!
Eat and Chat: Tuesday 18th June 2013 at 9.00pm – £3.50. The menu is:
Spaghetti Bolgnese, Garlic Bread and Salad or Tomato Pasta Veg Option. Or you can just stay for a drink or a snack from the Kiosk. Please sign up on the forum!
A very busy and varied weekend’s running was had by North Herts Road Runners, with Martyn Annetts getting things off to a storming start by finishing the Serpentine Last Friday of the Month 5k in 19:10 – giving him a best ever age-graded performance of 75.7%. The following day saw NHRR’s First Saturday of the Month 5k on Norton Common play host to 86 runners in total, with 15 Squirrels taking part. First man home overall, and first club finisher, was Thomas Morris-Pond in 18:32. Steve Mowles was 10th man in 21:19 with James Walsh close behind in 12th place in 21:27. First lady for the club was Jane Clarke in 16th place in 21:44. Other club finishers were John Cooper 22:46, Mark Draper 23:36, Greg Bowie 24:14, Anna Priestley 25:33, Sheena Cook 25:34, Verity Hague 25:36, Chris Caine 25:46, Maartje Wouters 26:35, Sheena Scaplehorn 28:16, Linda Pancutt 33:24 and Helen Fulcher 36:32. Continue reading
North Herts Road Runners got the Midweek Road Race League off to a positive start with an excellent turnout of runners for the first Division One race in Welwyn Garden City on Thursday. Continue reading
Training: As we have the 1st Midweek league race Thursday 23 May, there is no session on Tuesday so you can just enjoy a few sociable miles on the Greenway. There is a Saturday track session of 400m reps if anyone isn’t able to race Thursday, all abilities welcome, 8.55am at Highfield track. Please check the forum/Twitter feed if wet.
Eat and Chat: none this week
Midweek League: Thursday 23 May: Race 1, Welwyn Garden City, 7:45
Two North Herts Road Runners were taking on the marathon distance this weekend – one of them for the very first time. Continue reading
Training: Tuesday’s green group have 2 x 6 x 200m at 3km pace with 50m roll in and out and 2mins between the sets at Knights Templar track. On Thursday the session is step ups on the Greenway – 10,8/8/8/10 mins.
Tuesday sees blues starting a 10min out and back on the Greenway from the Lordship end whilst on Thursday everyone is welcome to the 8 – 16 x 400m at Balke test target pace with just 45s recovery at Highfield track. If it is wet on Thursday we will meet at St Francis instead and use the Browadway 400m straight.
Also on Saturday the 1 hour track sessions start up. We meet at 8.55 sharp at Highfield School for a 9am start. Session is 3 x 600/400/200m at 3km pace with 90s between each rep, anyone is welcome. This is not provided as a 3rd speed session in the week but is for any members who can’t make Tuesdays and/or Thursdays. Please check the forum and Twitter feed if wet as we may have to cancel.
Eat and Chat: Tuesday 14th May 2013 at 9.00pm – £3.50. The menu is:
Chicken aka king and rice, cauliflower mornay and seasonal vegetables
or vegetarian option or you can just stay for a drink or a snack from the Kiosk. Please sign up on the forum!
Finally, FVS need help with some marshalls for their MWL race on Tuesday 14th, please sign up to help on the forum