Dear Runners

Today saw a new high with 16 of us braving sub-zero temperatures to run 16 and 12 miles respectively. The routes were undulating but the views as you rose over the hills made it all the more worth it, and everyone was commenting on what a good day for running it turned out to be. Last week end meant the arrival of snow and our lowest turn out, only 5 managing to find their snow boots. However we felt the lanes were safe enough and we went out following the same routes as the previous week. The plucky few were rewarded with even better views and an exhilarating run although the conditions did slow the pace a little. This week numbers came back up to 11 and we had three groups, of 10, 14 & 18, although I think the warmer conditions frightened off the top group as I was the sole Northbrooker taking on the 18 miler.

Despite conditions people are enjoying the Sunday long group and I will be tweaking the routes from now on to provide something for those who are running half marathons. I would also like to hear your suggestions on what you all want over the summer, as well as which events you feel we could target for the autumn.

Unfortunately I won’t be out on Sundays for the next 2 weeks, but will ensure the routes are available.

This week we ran a day earlier which did affect the turn out, quite markedly as it happens, but there we are. There were still 5 intrepid folks to endure the day's plannned runs. We did a 10 miler as last week and a 14 miler just to add a bit of bite for the ambitious amongst us. Two brave folks set off on the 10 miler with a copy of the route, running into lanes they were unfamiliar with and, surprise surprise, managed to get round without being led too far astray, getting back to the club having completed a massive 10.1 miles. Maybe my directions aren't too bad after all.
The rest of us ran a nice little 14 miles, following last weeks route closely up to Square Lane, then out along Sandy Lane and home via the Meriden Road where the weather turned for the worse. Still, the rain did not last and we enjoyed some beautiful scenery. We did have to adjust the route to make the 14 miles, and it was quite lumpy but, nevertheless, we all enjoyed it.
I look forward to seeing you all next week when both groups will be stepping it up a little.
Good running

The day started with a gentle warm up, which was welcome as the day was not so balmy as last week, in fact the only barmy thing was the 16 runners who braved the freezing temperatures. The split was even, four off road, four at 8 minute pace, four at 9 minutes. Guess how many were going 10 minutes.
We all set off after the gentle warm up heading into the lanes around Corley. We all had a lovely run and, despite the cool weather, we soon warmed up and enjoyed the run out into the countryside, where the views were really good. As we approached Square Lane we were closing on the 10 milers we were close enough to notice them taking a wrong turn and were able to chase after them and get them back on track.
Every one enjoyed the run and the conditions were superb for running. Can't wait for the run next week which will be on Saturday, to allow for the presentation and subsequent hang overs of all the prize winning athletes. The routes will be 10 and 14 miles and posted on this site for those who want to run on Sunday.
Keep on training

Abbe says
"Week 2 of the Sunday runs saw a fantastic winter’s day with frost everywhere. Our route of just over 10 miles took us over Tamworth Road and down Rocky Lane. We were rewarded with some lovely views and a few hills before heading back to Washbrook and returning to the club. All of us enjoyed the run, even with the extra bit added on thanks to us missing a turn. It was a good job Clive spotted us or we’d still be out running now!"

Sunday was a lovely day and the sun really did shine on the hard workers (if not righteous) as we commenced our Sunday long runs. We had a really good turnout and were able to get two road running groups organised, as well as an off-road trek, led by John. In total we had 15 or so Northbrookers out doing their thing. One group of road runners set off on an 8 mile run at 10 minute pace, while the other group did 12 miles, going well at around just under 8 minutes a mile. Abbi and Jo led the 8 mile group and had a lovely time running in the balmy winter sun. They were joined by Helen and a new runner, Bevan. All said how much they had enjoyed the run and will be back next week to raise the bar to 10 miles. The other group consisted of 6 people to start with, although one fellow dropped off the pace at around 9 miles, and yours truly cut out at the end ‘cos he’s getting old or something (fat and lazy more like). Many of you will be surprised to learn that we didn’t get lost despite my legendary route finding abilities, although I confess to a little bit of confusion at the half way point. Again it was a nice run and everyone is looking forward to getting out there next week. Looking at the immediate future, I would like to encourage more of you to come out and enjoy the Sunday run, especially anyone who likes to go at 9 minute mile pace, also I am considering having a couple of half-marathon sessions as well, which will top out at around 15 miles for the quick group. Next run is Sunday 15th when we will have a 10 and 13 mile routes.

With quite a few runners among the membership planning to run half or full marathons in the coming months I thought there may be some interest in having some typical training plans on the website. I have put together plans for both distances based on various examples from the Internet. You need to be aware there are many other plans available that you may prefer.

Select the plan for your distance by clicking on the buttons above.

Should you want to follow one of my suggested plans then fell free to adapt it to suit your needs and abilities, but please don’t suddenly increase your activity volume or intensity as you risk getting injured.

I will be leading some long runs from the club at 9am on Sundays as core sessions for the marathon training schedules. These are designed for Spring marathons, eg London.

If you would like advice on creating a schedule or adapting one these to suit, I am happy to oblige.

Good Running