Meet Grant and others at 6.45pm at Ashton Playing Fields, Woodford Bridge, Essex, IG8 8AA . Note that there will be a cost of £4 (£1.50 concessions available for students and Over 35s) per person, payable locally. Annual season tickets are also available. See Vision website. It is thhttp://www.eastlondonrunners.org.uk/admin/membership.phpe responsibility of each person attending to make payment and not the responsibility of the Club of East London Runners. Nearest tube Station is Woodford on the Central Line. www.vision-rcl.org.uk/ashtons_home.html Suitable for all levels including Beginners.
Meet Grant and others at 6.45pm outside Ashton Playing Fields, Woodford Bridge, Essex, IG8 8AA, for a session in nearby Claybury Park. . Nearest tube Station is Woodford on the Central Line. www.vision-rcl.org.uk/ashtons_home.html Suitable for all levels including Beginners.
At 7pm prompt join Grant for an outdoor track session within the confines of the iconic Olympic Park in Stratford. Used as the warm up track for the London 2012 Olympics, Grant has secured exclusive use of the track for ELR between 7pm and 8pm. Note that ELR are meeting the cost of this session and it is therefore free to ELR Members. There will be a small charge payable by non members on this occasion. Getting there - Nearest Tube/Rail is Stratford and the DLR Stion of Pudding Mill Lane is close by. Facilities - All-weather, six-lane Mondo 400-metre track – with two eight-lane 100-metre straights - Fully floodlit track and field area - Elevated, fully covered 300-seated spectator stand, with 12 wheelchair viewing seats. Male, female and two disabled changing rooms complete with showers and toilets. www.london-stadium.com/community-track
This week we will be doing a session indoors at the Lee Valley Athletics Centre, Lee Valley Leisure Complex, Meridian Way, Edmonton, London N9 0AR. We will start a little later (7.15pm) to allow us time to get there. For those who may not find it easy to get to Lea Valley we will have 3 or 4 cars meet at Ashton Playing Fields, Woodford Bridge for car sharing at 6.45pm. The Lee Valley Centre Manager has kindly agreed to reduce the entry fee from £6.60 to £3.00 each for ELR members. Please feel free to wear your club kit next week if you wish. Thanks Grant. https://www.visitleevalley.org.uk/go/lee-valley-athletics-centre/ Suitable for all levels including Beginners.
Veteran (over 35) Annual Athletics Season Ticket are - £42.00 Adult Annual Athletics Season Ticket are - £104.00 Details on Ashton Playing Fields/Vision Redbridge Website - www.vision-rcl.org.uk/ashtons_athletics.html
Venue Ashton Playing Fields 598 Chigwell Road Woodford Bridge Essex IG8 8AA How to get there. Central Line Woodford Station and walk (600m.) down Snakes Lane East. Bus numbers 275 & W14 pass the gate. Get off at Ashton Playing Fields stop. By car the track is where the M11 crosses over the Chigwell Road. Map
Pyramid session: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m 6 x 800 metres (200 jog recovery) 8 x 600 metres (200 jog recovery) 5 x 1000 metre (200 jog recovery) 12 x 400 metres (200 jog recovery) 30 min Parlauf (Approx 1 minute recovery, between reps) 4 x 1200 metres (400 metres jog recovery) 3 x 1600 metres (400 metres jog recovery) The aim of the sessions are to get you running at around 85% of your capacity. All laps should be run at the same pace, so it might seem easy at first, but will get progressively harder to maintain the same pace over the last few reps. For example, someone running 8 x 400 metres at 90 seconds a lap should run something like this: 89, 88, 90, 89, 89, 91, 92, 87 If you are able to run an 80 second lap at the end you have run to easy early on, likewise if you start by running flat out you may not be able to complete the session, or end up taking 2 minutes to run you last rep. The (200m) jog recovery between reps is also very important. It is not a walk, and should be completed in around the same time that it takes you to run 400 metres