Beginner Session – Sunday Run – 1st April 2012

Horiwch RMI Harriers Beginners Group Sunday Run

1st April  2012 – Lower Rivington 5k

Sunday runs are back to normal non-marathon and I am doing a 5k and a 10k one rolled into one run, and the starter is an easy and flat 5k run from Lower Barn around the trails leading to the Castle and then back again to Lower Barn – the 10k runners will do a couple of km before the 5k, and then after the 5k we’ll head up and weave through the Chinese Gardens, up to the Pike and then back to the Castle car park.

Map My Run route

Rivington 5k run #1 – meet at Lower Barn/Go Ape please for a 9:15 start.

http://www.mapmyrun.com/routes/fullscreen/79367721/

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6195+-2.5641

Rivington 10k run #1 – meet at Castle Car Park for a 9:00 start.

http://www.mapmyrun.com/routes/fullscreen/79372359/

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

OS Map Route

Two routes shown…

The green is 5k starting at Lower Barn, and runs around the reservoir trails, past the castle, and back.

The red is 10k and starts at the Caslte car park, picks up the 5k route and then carries on to head up to the Pike using what is probably the most scenic route through the Chinese Gardens.

Any questions then please feel free to ask, and please if you are going to come along then drop me either a txt (07530 758186) or email  (carl@balshaw.me) so that I know who is coming.

Cheers

Carl

Sunday Run – 25th March 2012

Horiwch RMI Harriers Beginners Group Sunday Run

25th March 2012 – Dimple, Witton Weavers and Jumbles

Sunday’s run is a nice and easy relaxed saunter route around Wayoh, Jumbles, and Turton&Entwistle reservoirs – there are two meet up points, which will be the same ones for next Sunday as well – and the choice of doing 8miles, 10miles or 16miles – pace is going to be very steady and the shorter distances are around the reservoirs, which is both quite scenic and flat trail running. We’ve done a similar route last summer a couple of times, but am adding in a bit of new terrain, though with these reservoirs there is only one way to run around them.

Map My Run route

http://www.mapmyrun.com/routes/edit/76763388/

16 miler meet up is Dimpla at 8am, 8/10 milers meet up at Turton&Entwistle Reservoir for 9am, 10milers will run the whole route around all three reservoirs, 8 milers can shortcut back over the embankment and skip running the 2miles around Turton&Entwistle Reservoir.

OS Map Route

The route starts for the 16miler at Dimple, we park in a small sidestreet off the main road, and then head over towards Belmont Reservoir along Witton Weavers Way, turning off and cutting back on ourselves to Turton Reservoir, around the base of Turton Heights and then down to the car park to pick up any 10 miler runners; the rest of the run is around the three main reservoirs here, this is essentially a flat run, but the reservoirs are on different levels and so there are a couple of climbs, but is otherwise a nice easy and quite scenic route.

Meet up is 8am at Dimple for 16 miler

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6365,-2.4470

Alternative meet up point is 9am at the main car park for Turton&Entwistle Reservoir

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6506,-2.4232

16 miler need trail shoes please, 8/10 milers can use road or trail; everyone should have some kind of light weight waterproofing in case of poor weather, hi viz as a layer should be fine for this run as we are not going up on the fells, and water – 500ml for everyone – jelly babies are also good 🙂

Any questions then please feel free to ask, and please if you are going to come along then drop me either a txt (07530 758186) or email  (carl@balshaw.me) so that I know who is coming.

Cheers

Carl

Sunday Run – 11th December 2011 – 14km Trail

Sunday Run – 11th December 2011

Rivington, Lead Mines and the Pike 14km Trail

Sundays run is going to start from the Lower Barn, the run follows the reservoir around and the back past the war memorial and the old lead mines, and then over Anglezark towards Holdens Stumps before climbing up towards the Pidgeon Tower, and a quick visit to the Pike and then dowqn and along behind the school towards the Barn and back to the cars

Two easy clims – trail shoes may be a good idea, but the route is ok for road shoes – future runs for a sunday are likely to be getting more offroad and so now would be a good time to get trail shoes for anyone who hasn’t got some already.

Meet up is Lower Rivington Barn for a 9am start.

Map My Run…
OS Map

Anyone running then pls drop me a txt so we know who is coming (07530 758186)

Harriers Road Group – Week 13 – 5th December 2011

Week 13 Training Plan

– W/c Mon 5th December 2011

This is the start of a new mesocycle of 6 weeks and we move onto strength work, so more hill work and fewer but longer rep work; Tuesday is the track and will be longer continual running session of 6mins, and thursday will be a straight steady run of around 10k.

Tuesday 6th Dec – Bolton Arena 6:45 for 7pm
– 7pm start – Track Session – 6min efforts

Thursday 1st Dec -Horwich Lesiure Centre 7pm – Steady Run

– 7pm start – steady run over Chorley Old Rd
– or 6:30 at the foxholes for those doing Steve Pearson’s session instead

Saturday – Tempo 5k Park Run or 30mins

Sunday 4th Dec – 14km Trail Run

– Meet up Rivington Lower Barn for 9am start.

Week Date Tuesday Thursday Weekend
13 05-Dec Track – 1600s Steady – Old Road 14km Trail run
14 12-Dec Hills – Factory Hill Fartlek – Old St Pk/Ramsbtm 16km Trail run
15 19-Dec Track – 800s Special – Santa Run 18km Trail run
16 26-Dec Hills – Tanners Threshold – Adlington 20km Trail run
17 02-Jan Track – Pyramid Hills – Church St
18 09-Jan Special – Night Run Hills – Foxholes

Harriers Road Group – Week 12 -28th November 2011

Week 12 Training Plan – W/c Mon 28th November

Week 12, final week of the speed mesocycle and for anyone following the cycles then this is a medium week – again, 5 sessions per week with a couple of days recovery or easy cross training, and for this week the sunday run the the 4th will be the Santa Saunter!    Both sessions this week are more fun sessions marking the end of the six week cycle, and then from next week we start again with the Strength Endurance sessions – or in plain english ‘Hills’.

Tuesday 29th Nov – Horwich Lesisure Centre 6:45 for 7pm – Arcon village for relay
– 7pm start – if we have left then head out towards Arcon village up Chruch St.   Wednesday – Steady 10k or 60mins

Thursday 1st Dec -Horwich Lesiure Centre 7pm – Hill session (tanners)
– 7pm start – if we have left then head towards Ridgeway Arms pub (Blackrod rail station)

Saturday – Tempo 5k Park Run or 30mins

Sunday 4th Dec – Santa Saunter for Fun!

Add in some core strength work (weights) and some flexibility (stretching) else you’ll end up on the injured list

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Harriers Road Group – Week 11 -21st November 2011

Harriers Road Group – Week 11 -21st November 2011

Week 11 Training Plan

Week 11, 5th week of the speed mesocycle and for anyone following the cycles then this is the second hard week – again, 6 sessions per week with just one days recovery and a race day at the end of the week.

Both sessions this week are quite high intensity ones with Tuesday going to be speed endurance work along the embankment near the Millstone, and Thursday is the threshold session for this cycle – we are going to be doing the same route along Chorley New Road, most people have done this before, so this week the aim is to run out a bit further than last time, and make it back on the 40min marker.

Monday – Steady 10k or 60mins

Tuesday – Horwich Lesisure Centre 6:45 for 7pm – Millstone 800s
– 7pm start – if we have left then head out towards the Crown and down towards the Millstone

Wednesday – Steady 10k or 60mins

Thursday -Horwich Lesiure Centre 7pm – Threshold run
– 7pm start – if we have left then head down through Old Station park towards the bottom of Ramsbottom Rd

Saturday – Tempo 5k Park Run or 30mins

Sunday – Rivington Castle Car Park – 9am – 16km Trail Run around Rivington

Please if you follow this, then add in some core strength work (weights) and some flexibility (stretching) else you’ll end up on the injured list

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

The Santa Saunter

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !

Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers!
Entry Form – http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 16km Rivington Reservoirs

Sunday Run – 20th November 2011

Rivington Reservoirs, The Pike, Bolton

Sundays run is 16km starting at the Castle car park, following the trails along upper reservoir, around Anglezarke Reservoir and then climbing up past the Wellington memorial, down to the old lead mines, along the road towards the Pidgeon Tower car park, and then a final climb up towards the Pidgeon Tower, the Pike and a quick last mile down to the end.

Meet up is at Rivington Castle Car Park at 9:30am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map

http://www.mapmyrun.com/routes/view/57056650

OS Map

Route is mostly trail with some muddy parts, trail shoes recommended, we have two Cat3 hills, one short one in the middle and a longer one towards the end 🙂

Anyone running then pls drop Paul a txt so he knows who is coming (07525 731203)

Harriers Road Group – Week 10 -14th November 2011

Harriers Road Group – Week 10 -14th November 2011

Week 10

Week 10, 4th week of the speed mesocycle and for anyone following the cycles then this is the first hard week – so 6 sessions per week with just one days recovery and a race day at the end of the week – next week is also the same, but with 10k race at the end of the week as the climax of the hard fortnight.

After the last track session that left many people feeling the effects of the speed session, then we are going back to a more usual speed session based on 100s and 200s – again we are going to be focusing on outright speed, but over a slightly longer distance.

This weeks sessions will start at 7pm prompt – so 6:45 for a 7pm start please.

Monday – Steady 10k or 60mins

Tuesday – Bolton Arena Track 7pm – 100s 200s

Wednesday – Steady 10k or 60mins

Thursday –Horwich Lesiure Centre 7pm – Hills on Church Street

Saturday – Tempo 5k Park Run or 30mins

Sunday – RACE – Eaveswood

Mesocycle Week 4, so a Hard week with six running/training sessions, and you should have just one rest day.  Note that Hard weeks are implemented by use of Races and reducing rest days rather than increasing session intensity, though this weeks sessions are likely to be hard anyways 🙂

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info –http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form –http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form –http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 15km Winter Hill

Sunday Run – 13th November 2011

Rivington, Winter Hill, Bolton

Sundays run is 15km starting at the Castle car park, running up towards and through Wilderswood and past Two Lads, down towards Smithills and then climbing up towards the mast, past and down on the cobbled road, and then back past the Pigeon ower, a final climb up to the Pike and then all downhill back to the car park

Meet up is at Rivington Castle Car Park, 9:00am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map

http://www.mapmyrun.com/routes/view/57534204

OS Route Map

Route is mostly trail with some muddy parts, trail shoes recommended, we have two Cat3 hills, one right at the start and then one as we climb towards the mast 🙂

If anyone running could pls drop me a txt or reply here so I know who is coming (07530 758186)

Carl Balshaw
road.group@horwichrmiharriers.co.uk
07530 758186

Sunday Run – 15km Rivington Reservoirs

Sunday 6th November 2011

15km run around Rivington Reservoirs, Bolton

Sundays run is 15km flat around the reservoirs in Rivinton – Starting from Castle Car park opposite Rivington and Blackrod High School, up along past the barn and Go Ape, up the lane to Yarrow and then continuing all the way around Anglezark reservoir and back down The Street, to Rivington and returning to the Castle car park via the Castle.

Meet up is at Castle Car Park at 9:30am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map

http://www.mapmyrun.com/routes/fullscreen/56708224/

Os Map

Route is mixed, but mostly trail and with the rain that has been put down tonight then trail shoes are recommended. Terrain is flat and the distance is just over 15km.

Anyone running then pls drop Paul a txt so he knows who is coming (07525 731203)

Harriers Road Group – Week 8 -31st October 2011

Harriers Road Group – Week 8 -31st October 2011

Week 8

Week 8, 2nd week of speed mesocycle and the track session is going to be a little different from what we have done before as the focus is going to be put onto sprinting and maximum velocity work, rather than the usual speedwork aimed at endurance that we have traditionally done, and as this will be quite explosive short distance sprinting, then there’ll be a more vigorous warm up beforehand – which really everyone should be doing all the time anyways 🙂

Tuesday 1stBolton Arena Track Session 7pm – Speed session

Thursday 3rd- Horwich Lesiure Centre 7pm – Haloween Special

Sunday 6th- Horwich Lesiure Centre 9:30am – 14km Trail Run around Rivington

Mesocycle Week 2, so an Easy week, four running sessions, and you should have two rest days; Thursday is a rep session and not continual running, so add in at least one 10k distance style of run in addition to group sessions.

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info – http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form – http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form – http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 12km Rivington

Sunday 30th October 2011

12km run around Rivington, Bolton

Sundays run is 12km fairly flat around Rivington – Starting from Horwich sports centre up to the Pike then down to Pigeon Tower car park to Rivington Reservoir before heading back to the sports centreWith some of us away doing courses and other races this weekend then its just Paul leading, so this will be a single group running at fairly easy and steady pace.

Meet up is at Horwich Leisure Centre at 9:30am.

http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.5982+-2.54295

Route Map

http://www.mapmyrun.com/routes/view/55958610

Os Map

Route is mixed road/dry trail so road or trail shoes are fine, one Cat3 hill on the climb up to the Pike, so an easy start to adding in hill work as part of the sunday runs again 🙂

Anyone running then pls drop Paul a txt or mail to road.group@horwichrmiharriers.co.uk here so he knows who is coming (07525 731203)

Harriers Road Group – Week 7 -24th October 2011

Hi All,

Thanks and well done to everyone who ran in the relay earlier on Sunday, we got some good times in and there was a pretty good turn out with a dozen teams or so entered, mostly Harriers but some other local groups as well; I am waiting to get any details on the actual results, but there are some prizes knocking around that were picke dup from afterwards.

This week is the start of a new 6 week mesocycle with a focus on speed endurance work, this week is recovery week so only the three group sessions listed, and a steady run for the thrusday.  Over the next six weeks there are two track sessions, both with a focus on sprints and not endurance for a change, which means keeping the distances down to a maximum of 100s and 200s only; there are only two hill sessions planned for this mesocycle – Church St and Fleet St

Week 7

Tuesday – Horwich Lesiure Centre 7pm – Speed session at Arcon village

Thursday -Horwich Lesiure Centre 7pm – Steady Run – 6miles/10k

Sunday – Rivington Castle Car Park – 9am – 12km Trail Run around Rivington

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter

Forthcoming races

20th November – Eaves Wood Trail race – Silverdale – RACE

This is a nice trail race just north of Morcombe and is 5.25 miles long; must enter beforehand as it always sells out before deadline. Info – http://eaveswoodtrail.blogspot.com/

26th November (Saturday) – Wesham 10k Road Race – Preston – RACE

The focus on this is for anyone doing 10k training to get a measure of their current pace on a road race; most of the training is done on trails and eventually up on the hills, and so a straight road race is good to fit in; there’s a few of them up to then end of the year, but this one was the first of those close by to us.   Entry Form – http://www.ukresults.net/forms/111126wesham.pdf

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !   Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers! Entry Form – http://www.ukresults.net/forms/111204chorley.pdf

Sunday Run – 12km run around Anglezark

Sunday 16th October 2011

12km run around Anglezark

Sundays run is 12km fairly flat around Anglezark – Easy pace group following on from last weeks 10km, this now adds another 2km to the distance, but will be done at a steady pace.

Next week is the training relay and the easy Sunday run will be replaced with the 8km leg of this relay… http://www.horwichrmiharriers.co.uk/training-with-attitude-trail-fell-relay

Starting from one of the upper Anglezark car parks, we run around Anglezark and Upper Rivington, then through the farmers field past Yarrow, down to the bridge and up towards the old Lead Mines, up past the Wellington War Memorial, and along the bridleway back to the car park

Meet up is at Anglezark car park at 9am

Sat Nav: PR6 9HA to Yew Tree Pub on Knowsley Lane, and then follow this road over the embankment, then sharp left, then keeping left onto Moor Rd, and then a sharp right up the big steep hill.

Route Map via Map My Run

OS Route Map

Route is mostly trail and some track, and trail shoes are the best, its likely to be a bit slippery for road shoes over alot of this route, especially with the rain we have been getting. Only two Cat5 hills, which are hardly hills at all when you really think about it, so pretty easy run 🙂

Anyone running then pls drop me a txt so I know who is coming (07530 758186) or email road.group@hotwichrmiharriers.co.uk

Carl.

Beginners 10k Trail Run

9th October 2011
Sunday run 10k around Rivington

Meet up at the Castle car park for 9am for a 10k trail run around lower Rivington – from Castle car park, down to castle, lower barn, Upper Rivington and Yarrow reservoir, then back via Great Barn and Rivington School

Meet Up point – http://maps.google.co.uk/?f=q&hl=en&sll=&sspn=&t=h&q=53.6106,-2.5535

Route Map – http://www.mapmyrun.com/routes/view/53452590