14th – 20th March 2016

Monday – 3k / 5k / 7k plus a small splinter group who opted for hill repeats in Roath.

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Wednesday – Our last proper speed session before the big Cardiff World Half. Jon had chosen 10x400m as tonight’s poison which was attacked by all runners. One who attacked it a little too hard was Lily, who joined the Throw ‘n’ Go Club. That means you’ve really pushed yourself! (Or had too much for lunch…)

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Saturday – With many CDF Runners out in darkest Gloucestershire volunteering at the Rogue Runs 20:20 Fission, it was left to just a few to represent the club back in Cardiff.

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(L to R) Brian (18:49), Tom (18:43) and Adrian (18:40) had a good race at Blackweir, along with Jeremy and Mik also running close to their bests.

It was a PB for Stewart at Grangemoor (21:36) who was joined by Bernie. Howard was the only tourist at Yeovil Montacute.

There was also big gains made by our Couch-to-5K runners; Liz built on her success from last week where she’d run for 20 minutes for the first time by completing the first session of week six, and Ruth not only completed the first session of week 7, but continued running to complete her very first parkrun! It’s been brilliant to watch their progression – we will be running another C25K programme later in the year.

Screenshot 2016-03-19 18.49.29We had an extra treat on Saturday evening watching our coach Charlotte Wingfield representing Malta at the World Indoor Championships in Portland, USA. She was in an incredibly loaded 60m heat but was unlucky to finish just outside her best in 7.63s.

Sunday saw a number of the club training for spring marathons travel up to Merthyr Tydfil for San Domenico Running Club‘s annual 20 mile race. The course profile was challenging; hefty inclines and several miles on a rocky path took their toll but all the group dug in deep to complete a very well organised, well marshalled race.

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This coming weeks sees us with our normal recovery runs on Monday, a more gentle Wednesday night session in front of the World Half-Marathon, an ad-hoc Friday run and the big show on Saturday.

We also get to bid Lloyd George Avenue a farewell, as with the British Summer Time arriving next weekend we’ll be able to train in Bute Park again.

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