The 5k run time trial dates are now set for the summer. They are as follows:

• 16th May
• 13th June
• 11th July
• 8th Aug.
• 5th Sept.

These are all Wednesday evenings and will be in place of the run sessions that will be starting at the Friends School in early May. As last year they will take place on the old airfield at Carver Barracks. None of the above dates are in the same week as the bike T.T.'s so you can take part in both without over-doing the speedwork !

Doing 5k's are a brilliant way of teaching your body to run quicker. They are not too applicable if you are doing an Ironman, but for Sprint, Olympic and even Half Ironman distances, they could prove very beneficial. Many of our run time trial regulars last season saw fantastic improvements between the first trial and the later ones.

It's April now and the Tri season is virtually upon us. Now is the time to really begin working on speed ! So, when you go out for your run training don't just run at the same steady pace. Start building-in short bursts of faster pace running. This gets you out of your comfort zone and can do amazing things for your running fitness. Short distance races are also excellent for building-in sharpness. Don't forget, every Saturday morning there is the free to enter Milton Park 5k run. Also coming-up soon is the evening race on Newmarket Heath, a distance of around 5.5k. A small group from the club did this race last year and did very well, (Nicki Davis and Fiona Halls were the first two ladies home), so it would be great to target this race again for more success this year.

If you want any help or advice with your running at this time please don't hesitate to contact me and I'll do my best to help/advise.

It's that time of year again when we starting thinking about the Cross Country season....and of course the infamous CCCCC (Cross Country Cake Coordinators Committee). I'm sure the competition for the 'Golden Whisk' award will be fierce this season, more on that later....

So back to the running side of things: We have a tough act to follow after such a great season last year but this means we have high standards to maintain especially as our competitors know we are a force to be reckoned with! Firstly though, I would like to take this opportunity to thank Pete for his incredible hard work and enthusiasm in setting up this successful element of the club and we hope to continue his good work this cross country season. Don't panic, Pete will still be racing and giving it everything!

We hope that everyone who has been part of the team in the last few years will join us again this year in our bid for cross country domination! We would be delighted to welcome any newbies to the sport, which includes new members, novices, experienced runners or even those who have been in the club a long time but have never tried cross country. (If you have not raced in the Walden XC team before, please let me have your email address so I can add you to the results distribution list). The benefits of racing over multi-terrain courses competitively over the winter are huge including building stamina and leg strength, perfect for us triathletes.

Cross Country Dates & Venues

23 October - Cheshunt
20 November - Trent Park
11 December - Watford
15 January - TBC
19 February - Royston

The eagled eyed amongst you will spot the 20 November fixture clashes with WD11. Unfortunately, we were unable to change the date of the XC race and therefore our priority undoubtedly lies with marshalling WD11 and making sure it is a success. We do, however, hope to send a minimal team the the XC race at Trent Park in order to pick up enough points to maintain or build on our league position.

Footwear
Trail shoes have been the most popular choice of footwear over the last few seasons, as most venues have a mixture of off-road, tracks and occasionally tarmac, therefore they are well suited as an all-rounder. Spikes may be worn at a few venues but not all, so if you want to buy just the one pair of shoes, then trail shoes are a better investment! If you need any advice, please don't hesitate to email me or Sarah and we will do our best to help!

Running Vests
I have a few Men's running vests in stock at the moment (2 x L, 1 x XL), which cost £29. Please let me know if you would like one. If your size is not available and we have enough interest for more, then a new order may be possible but we have to meet a minimum amount to make it justifiable.

XC Practice and Social
Venue to be finalised in the next week or so but please put the date in your diary - Sunday 2 October. This will be an ideal opportunity for you to 'have a go' at cross country running outside of a race environment and maybe try your new shoes?! Like last year, we plan to go to the pub afterwards for a coffee & bacon roll etc. Look out for details on how to sign up for this in next week's transition.

CCCCC
Lastly, I know the thought of tasty cake and a nice hot cuppa is what gets people around tough cross country races and I hope the competition for the golden whisk will be just as fierce as last season. The after race cake munching sessions are quite simply not to be missed and I'm sure the CCCCC will welcome all new master bakers into the club!

I think that's it for now, if you have any questions whatsoever, or if you'd like to add your name to the email list (with no obligation to race!) please don't hesitate to email This e-mail address is being protected from spambots. You need JavaScript enabled to view it