Saturday 25th October - speed and hill session

The start

10 D Group runners met on a cool October morning. After a good warm up (thanks Mel) with some very good 'fast feet' from Harry we set off for a 'jog' along the Middlewood Way. We did a speed pyramid (30, 60, 90, 60 seconds) and then we all did a 'timed mile' (with some very good times posted). We then had a steady run to 'that hill' where we did a pyramid (30, 60, 30) followed by a 'full ascent'. We then ran back via Kerridge and Tinkers Clough. In total we did just over 5 miles (including 'jog recoveries').

Some excellent running today - well done!

Neil

A 'warm up' jog

Nervous before some 'speed-work'

Speed-Work

Sam working hard...

A 'timed mile'

Timed Mile - Catharine looking good!

Harry keep a steady pace on his timed mile

Alison keeping a steady pace

Sam with a potential 'new recruit'

Gemma at the end of the times mile ...

End of the timed mile

Steady run to 'that hill'

Smiles back ... but what awaits...

Recovery before a hill rep

We avoided the rain...

Hill reps

The full hill...

Chris at the top...

Janette at the top

Well done Julie...

All the way, no stops...

Harry and Sam

Alison - well done - no walk breaks!

... and finally some stretches..

This may not be true today ....

Saturday 18th October - Congleton ParkRun (Couch to 5K course 2)

After the 5K

Wow - what a great turnout for a combined E/D/C25K Parkrun at Congleton today in perfect conditions. It was a great atmosphere and it was lovely that the ParkRun team recognised the C25K success and made everybody welcome.

Some very good running today - various PBs ... a few people found it much harder than running on the track!

CLICK HERE for the results.,

Rather than uploading all the pictures to the BLOG CLICK HERE to see them in FLICKR - sorry if I missed anybody!

Brilliant cakes afterwards - thanks to all who contributed.


Neil

Saturday 11th October - A Mel Special

Meeting Place

Six raring to go runners set out from The Riverside car park and headed along the Middlewood Way to the canal bridge on a glorious bright day. 

Sadly, two peeled off due to fitness issues, so the group pushed on into Kerridge, to tackle Neils Hill and the Ridge along Windmill Road.

After a quick Haribo break ( mainly for the "leader"), it was back down to Swancoe Lane, before the ascent onto Hurdsfield Road and then finally along the canal and Middlewood back to the start, with a couple of Duck and Heron stops.

The group maintained an average pace of 9.36 minute miles and at best achieved two, sub 9 minute miles. This is really strong stuff on a challenging  6.6 mile route.

Well Done!

Mel

Ready for the off

Chris leads the way

Running strong

Leader Breather at the top of Well Lane

D group learn of "dog faced ducks"

The Heron motivates Mel

Gemma and her "tart citron" face!

Saturday 4th October - Langley 7 trial

The start

Today the weather was not our friend - it was cold, it was wet and it was windy - but that did not stop 9 hardy runners from meeting in Langley at 9.00am for a trial run of the 'Langley 7'. Alison and Mel were group leaders this week (Neil was relegated to sweep car and mobile photographer due to injury - the camera did not like the rain). This was the first Saturday D group run for Karen, Carol and Lindsey - welcome!

Spirits were high after a warm up and the first mile of flat and gently downhill. The Langley 7 only has one hill ... but it goes on for about 3 miles and towards the end of the climb energy levels were depleted but group support kept everybody going. There was some very determined running today with people keen to push themselves in difficult conditions (as the photographs show).

So - well done everybody for completing the route - the big question now is do you run it, help to marshal and/or bake a cake (this race has a massive reputation for good cakes as well as a bottle of beer for all finishers).

Please contact Neil if you can help at all.

Alison & Mel

A Mel warm up

Good warm up...

the infamous 'touch the floor' move

Nice 'high knees'...

Chris at the front (near the pub)

Nina fresh from her 5K PB

Look left, look right....

I think Neil's jacket may be a bit large for Ali

WThe hill has started ... jackets off...

Near the Ryles Arms

Long distance runners

Digging deep

Rain, rain, go away ...

Approaching the bottom of Withenshaw Lane

This hill goes on and on ...

Time for a breather yet?

Nina - going well after calf mtce.

Karen's first D Group run

Ali - that jacket is definitely too large

Alison - just keeps going!

Quick 'breather' by the team car ... then up the big hill

At the top of the 'Col de Withenshaw'

In the cloud

Carol, Chris and Mel

Ali and Lindsey

Ali - ditched the jacket

Kathryn - found new energy!

Nina at the top...

Karen conquers the Col

Chris and Alison

Flat and fast

The pace now picks up

Nina and Kathryn

Lindsey's first D run

In the cloud still

Time to chat?

Chris on the descent

Kathryn and Mel

Carol and Nina

Alison - on a roll!

Lyndsey likes the downhill

Jazz hands...

In the forest

Down down down

By the reservoir - wet and windy

How wet is Chris!

1 mile to go..

Carol...

Nina and Ali

Karen ... still smiling after 10k!

Still energy left...

The finish straight

Carol

Alison at the end...

Almost there

The end ... cold, wet but happy!