Turner Hall Uphill Race results

Results are as follows:

Uphill Teams

U08 Results

U10 Results

U12 Results

U14 Results

U16 Results

U18 Results

Many thanks to all those that turned up to marshal, serve teas, take registrations and run starts and finishes.  They all made it possible.

To all the parents and kids that turned up, in plenty of time, with all their kit, having read the quite detailed information on the website (see the post below) or on the side of the tent when you got there, well done.

If you turned up without your kit, without reading the information, without knowing the time of your race, then you made life that bit harder for yourselves and my marshals and me.  Perhaps, next time, you could try to find all that out in plenty of time by reading all the information provided in advance, rather than complaining to marshals and/or me about not knowing.

Junior Uphill Champs 2014 Results

Hi

 

Here are the results for today’s races.

 

U8 Results

U10 Results (updated 9/6/2014)

U12 Results

U14 Results

U16 Results

U18 Results

 

Uphill Team Championships Results

 

I have to restate my thanks to all the marshals and helpers that turned up and all those that made cakes, both from Broughton Runners, Ambleside and other clubs.

What is somewhat frustrating is that, as I sit and write this at 7.45pm, there is barely a cloud in the sky.

Thanks for coming.

 

Lecky

Broughton Runners Summer sessions

We had a rethink at Broughton Runners and decided that we would try out using the same set of three sessions over the summer, repeating the sessions twice over six weeks, following these with our hilly time trial.  Our aims were to simplify our planning; to focus on three key aspects of training and to ensure that the runners get a hard session each time they come.

Session 1 – Long, continuous hills

The session is 3 x 4 x 1′ up 70% 1′ down (same pace) [2′ rest] using a steady, long climb.

The runners have a cone each on the first rep, which they drop when the whistle blows after 1′.  They then run back down to the start aiming to be there when the whistle goes for the start of the next rep.  This is the same pace up and down.

The coaching points are to encourage reasonable pacing; high cadence, short strides; use the arms to control cadence.

Session 2 – Short hill sprints

The session is 4 x 3 x 10″ up (85%) 50″ down [2′ rest] using a short, steep climb.

The runners have two cones each on the first rep.  They start at the first cone which they drop when the whistle blows after 10′.  They then walk back down to the start aiming to be there when the whistle goes for the start of the next rep.  This allows a reasonable, but not complete, recovery.  They aim to reach their top cone each time.

The coaching points are to encourage high cadence, short strides; high knee drive; use the arms to control cadence.

Session 3 – Long flat new intervals

The session is 3 x 3 x 2′ (70%) 1′ (50%)  [4′ rest] using a flat circuit.

Simply start when the whistle goes, slow to 50% next whistle, back up to 70% on subsequent whistle.  Finish set with 1′ at 50% before walking back to recover.

The coaching points are to encourage sensible pacing; good basic upright body position; high cadence; use the arms to control cadence.

FRA English Junior Championships 2013

The FRA English Junior Champs kick off on Saturday 30 March at Rivington Pike, Horwich, Lancashire.

 

The other races in the series are as follows:

27 April           Stretton Hills, Shropshire (pre- entry by 20 April preferred)

11 May            Cowpe, Lancashire

8 June              Sedbergh(uphill only)

30 June            Hawkswick, Yorkshire

7 July               Langdale Gala. ( race to be organised by Ambleside AC/Broughton Runners)

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