Running in Southport and The UKA Sefton Park X/C Challenge

There was a massive turnout down at Dunes on Wednesday night, the effects of having a new club chairman in Steve [the Running Man] McLean must have been part of the reason for the high turnout, also Andy Hudson came along to promote his New Fun 5k night series which stats next Wed DETAIL HERE
Also my Hill climb and downhill mile social event takes place on 4th Dec DETAILS HERE
This Sat see's the return of the The McCain UK Cross Challenge at Sefton Park Liverpool, the New club spirit should lead us on to great things in future races!
TRAINING
Wed
Location DUNES Sports Centre 6.30pm
we ran 4 x 4 mins on a loop up and down the prom by the Kings Gardens, Storming Norman once again blew his whistle to stop and start us.
The great thing about these sessions is it allows all abilities to take part and get benefit.
Once more Steve Lewis pushed me hard, my aim was to run at 10k pace which I managed to achieve despite putting in a one hour 7 min run through the sandhills with Tess earlier in the afternoon.
4 x 4 mins 1/ 6.12 pace 2/ 5.49 pace 3/ 5.39 pace 4/ 5.43
Total time inc running down and back 1 hour 10 mins
Thur
Location Hillside loop
Level one run with Tess finished with 6 X strides at 10K plus speed.
felt good. =30 mins

I found this amazing video on Barefoot Josh's website [it's what he does when he's not running :]