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Monday, September 21, 2020




Good morning CPRunners welcome to another week.

This is our biggest challenge yet!  And likely to last us two or more weeks.
We are going to attempt the Appalachian Trail.
It is a marked hiking trail along the eastern side of the USA between Springer Mountain in Georgia in the south and Mount Katahdin in Maine at the north. The exact length of the trail changes as the route is modified from time to time but it is about 2,200 miles (3,540 km) long. According to the Appalachian Trail Conservancy it is the longest hiking-only trail in the world. More than 2 million people hike some part of the trail at least once each year but the number that do it all in one go are few (only about 750 a year) - in fact they’re known as Thru-hikers if they attempt to hike the trail in its entirety in a single season. So we are going to be a thru-hiker running club! And, depending on how we get on, if we turned around and came straight back we’d be a Yo-Yo Thru-hiker.
The idea for the Appalachian Trail dates back to 1921 and it was completed in 1937. It is maintained by trail clubs and multiple partnerships, and managed by the National Park Service, United States Forest Service, and the nonprofit Appalachian Trail Conservancy. Most of the trail is in forest or wild lands, although some portions traverse towns, roads and farms. It passes through 14 of the 50 states in America: Georgia, North Carolina, Tennessee, Virginia, West Virginia, Maryland, Pennsylvania, New Jersey, New York, Connecticut, Massachusetts, Vermont, New Hampshire, and Maine.
The web link below gives you a feel for the trail https://appalachiantrail.org/explore/plan-and-prepare/leave-no-trace/ and the care taken to keep it in good shape.
As usual, please log your walks, runs or cycles with Hayley and let’s see how long this monster of a challenge takes us to complete. By the way, the record for a supported thru-hike of the trail is 41 days, 7 hours and 39 minutes. And one guy did it 45 days, 12 hours and 15 minutes unsupported and carrying a 25lb pack.
Hope you enjoy this challenge.
Take care, stay safe, Bridget


The guidance from England Athletics (EA) is still:

Hand sanitise before you set off running

Stay 2m apart

Hand sanitise when you have finished running

Don't linger before or after the run

No more than 6 in a group.


Remember to check and follow government guidelines regularly regarding being outside

Running Ideas for September

Have in mind that you do this at your own responsibility and risk, there will be no club members and this is not club officiated.

Effort level 1 - Easy pace - 60-65 per cent max heart rate
Effort level 2 - Conversation pace - 65-75 per cent max heart rate
Effort level 3 - Challenging pace - 75-85 per cent max heart
Effort level 4 - Tough pace - 85- 90 per cent max heart rate
Run three times a week for the next four weeks trying to include one of the sessions below each week.
Interval run - Round Robin - Run 40 minutes out on a route and after 20 minutes double back on the route and see how fast you can get back to where you started.
Hill training - 20 mins Effort 2 - with 10 X 30 seconds up hill at Effort 4 jogging back to recover.
Fartlek training -40 mins to include 8 bursts of 30 seconds at Effort level 4.
Speed session - A Threshold run - try 20/25 mins at Effort level 3. This is a pace that is faster/harder than your normal easy run pace.


You do this at your own responsibility and risk, there will be no club members and this is not club officiated.  
Take care and have fun.


Here is a short definition and reason of the different types of training:


Interval Training

This involves running at a faster pace for short distances (say 200-800m) followed by a recovery period of 30-90 seconds. This helps to improve speed and running technique.


Hill Training

We find a hill and run shuttles of increasing length (25, 50, 75, 100m) up the hill and recover on the way back. This increases stamina and leg strength.


Fartlek Running

Fartlek (Swedish for 'speed play') running mixes periods of hard running with easy running. We run in fast bursts between trees, lamp posts etc. but there is no set structure. This is a fun way to increase speed.


Mile Repeats

After a warm-up we run for a timed mile, followed by a 3 to 4 minute recovery period, then repeat aiming for a faster mile.


Speedwork and drills

Following a warm-up, we run 100-200m focussing on speed or high knees or heel lifts (kicking your own bottom!) or side-stepping. This exercise improves speed, technique and mobility.


Balance and Stretching

After some sessions we may work on improving balance eg. single leg squats, walking lunges etc. In addition, to improve flexibility and prevent injuries, we perform stretches after each session.