We will meet at Ashcombe at 7pm. We run around town for 4 to 5 miles. Leaders and routes vary. Please wear hi-viz tops
The JellyWilson group this week will be running from Ashcombe at 7pm, as normal. Keeping the run around town, we will be incorporating some hill rep work alongside taking in the highlights of Dorking town.
Additionally, a message from the JellyMeister – I will leave it to Gail and JM to slug it out as to whether it’s a town run or a mudfest!
Mud, mud, glorious mud Nothing quite like it for cooling the blood So follow me follow,
Down to the hollow, And there we will wallow
In glorious mud
Trail shoes, headtorch and a high vis vest
Cos without these 3 you’ll be running with the rest!
Session will be at ROSE HILL.
Well done to those hardy athletes who did the Tour of Dorking last week. This Tuesday, after the cold of last week, the weather is set to be positively tropical! It is forecast for 5 degrees at 7pm, with a dry evening after a mostly wet morning and afternoon.
This week we are going to be training at ROSE HILL (the road running around the Sheep Field in middle of Dorking behind Sainsbury’s.) We will leave Ashcombe school gates for 7pm and return back for 8.10pm, As always these sessions are open to All.
2.Plyometrics – Sponge tag game. For this exercise one person starts off with the sponge which they use to tag other athletes by throwing it at their legs. When hit below the waist with the sponge you join that team who can pass the sponge among each other to tag. Everyone else is trying to avoid being tagged by the sponge but must remain the set area (about 20 metres square.) For the first 15 seconds all are hopping on the left leg, the next 15 seconds hopping on right leg. Then 15 seconds of bunny hops, followed by 1 minute skipping. Then 20 seconds of running. If anyone still remains untagged we go back to the hopping left leg 15 secs, then right leg 15 secs etc...
3. Warm Up with - 8 mins Back to Back round the loop. This is with any partner. Start back to back running in the opposite direction round the loop. The person running anti clockwise runs hard, while the one running clockwise jogs at recovery pace. When you meet you both turn round 180 degrees, so the person running anti clockwise hard has now turned back the way they have just come and jogs at recovery pace, while the athlete who has been jogging has also turned back the way they have just come but is now running hard until they once again meet their partner.
4. Rats and Rabbits (This is a speed reaction game). Get any partner and stand back to back about 1 metre apart. One person is the Rat, the other the Rabbit. If ‘Rats’ are called, the rat has to run hard about 10 metres. The person who is the Rabbit at the same time ‘Rat’ is called has to turn round and try to lightly touch their partner before they cover the 10 metres to get away. Equally the instruction ‘Rabbits’ may be given in which case the person who is the rabbit will run hard to try to cover the 10 metres, while at the same time the person who is the rat has to turn round and give chase, again trying to lightly touch their partner before they cover the 10 meters and are safe (you have to listen intently as you do not know if I will call ‘Rat’ or ‘Rabbit.’) We will do this 8 times changing partner after 4 goes.
5. Last Person Standing! Speed endurance intervals. (16 minutes.) In this session the athletes have a minute to reach a certain point around the loop of Rose Hill. This will include any recovery before the whistle goes again for the next minute, when the athletes have to make it to the next set point. There are two options regarding the points to run to. For the faster runner there will only be 2 points, so they will effectively complete each lap in 2 minutes. As we are doing this exercise for 16 minutes they will cover 8 circuits of Rose Hill in the time. The second option is the 3 stop strategy. This group will effectively cover a lap of Rose Hill in 3 minutes. This group will complete 4 and one third laps. The idea is to run hard between the points to give as long a recovery as possible before having to run hard again. If you start on two stops but want to change groups as the going gets tougher that is fine as is sitting out a lap to catch your breath.
Cool down jog back to Ashcombe School for 8.10pm
Meet at Pixham at 7:00 warm up jog to the old library building ready to start the session.
Meet at Pixham Sports Ground at 7pm
Warm up to Calvert Road
Drills & main session
Warm down run back to Pixham
All abilities welcome.