[overview] What Moti run sessions involve

[mbeveridge]

Below is an idea of what the Moti run sessions involve. Based on a framework of questions asked by @steve on the "Monday Group Run" thread

The main Moti group run is on a Thursday evening, and this is the best attended. Currently there's also a regular Monday evening run (for as long as klinge runs it) and a less regular Sunday morning (off road) run. All are designed to cater to anyone who wants to come - but no big egos, everyone's friendly

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None of the regular sessions has a charge, nor a restriction on attendees. Moti's special event days (on weekends) may have a charge (depending on the speakers), and coaches like Dave Bird charge for non-Moti sessions

The 'coaches' will usually be happy to answer individual questions during the run (or before/ after), but will also be trying to judge how the whole group is doing, keeping it together and helping anyone struggling. Most other people there will be happy to offer an opinion or experience, if you ask. Of course, advice from anyone may be right/ wrong/ matter of opinion!

Moti's website says there are changing facilities for the runs, but most/ all people turn up (and leave) in kit usually. Water is available afterwards (and before), and sometimes free tasters of other things

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Weekday sessions start 18:30 from the shop on Whiteladies Road, for about 50min (unless otherwise stated below)

Route is usually gently up Whiteladies Rd, a run around the Downs (flat), back to Moti and stretch. In the winter it's on the (lit) east side of the Downs and in the summer tends to be on the (scenic) west. Usually anticlockwise. However it may involve hills off the Downs (for a specific hills session) or be at Queen Square (occasionally, if very wet)

Assuming that "the standard" (of people) means their speed, it varies in each group every week (average and spread). It's up to you which group you go in, but within each, quicker people will double back to regroup, so it's very inclusive ...So you won't get 'dropped', and while coaches *may* suggest you try a slower group if you're struggling, nobody will mind

Sunday sessions start 9:45 from the shop, with a drive to Leigh Woods, Ashton Court, Blaise Castle, etc. Run lasts about an hour

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Monday :
Probably 2-8 people currently, in a single group. Added in Feb/Mar this year, in response to requests from Thursday group for an extra day. The people who currently turn up make it a bit like Thursday 'intermediate' group

About to change to doing speed work and some plyometric exercises (based around High Intensity Interval Training : HIIT). Will last 40-45 minutes and be "intense". (Previously did steady sessions of 6 miles)

Thursday :
Probably 30-40(?) people this year in three self-selecting groups. Supposedly advanced/intermediate/beginner (mentioned in other posts), but choose whichever you feel like, depending on your energy/plan/friends that week. If you run 8:00-8:30min per mile, you could certainly try 'advanced', but hills may require extra strength work, to build upto them

'Advanced' (with Dave Bird) tends to do hills/fartlek/intervals, so may do the least distance. 'Intermediate' does a bit more than 4 miles, plus maybe 1.5 miles jog to get there and back, and may do some fartlek/intervals occasionally. 'Beginner' does a bit more than 2.5 miles, plus the 1.5 miles, and is a steady run

Before this year, when there were only one or two Thursday groups, everyone went upto the Downs and then split into groups. Now it seems that you have to choose a group before you set off (and the advanced group tends to leave a few minutes before the others) ...But if you can catch up/ drop back to a group (or meet it up on the Downs), you can join it. If everyone's gone, someone in the shop will tell you where and when

Sunday :
Moti organises an off road run day once a month, and may have unofficial runs on other Sundays, depending on numbers/ availability

Around 6-8 people. Pace probably less than weekday runs, but more hills, and tree roots to dodge!

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Some info taken from :
BRISTOL RUNNING BUDDIES > "Thursday Night Run Club Schedule"
BRISTOL RUNNING BUDDIES > "Moti Off Road Days"
BRISTOL RUNNING BUDDIES > "New Year New You"
BRISTOL RUNNING BUDDIES > "Looking for a running buddy"
CARDIFF RUNNING BUDDIES > "Welcome"
INJURY ADVICE > "calf problems"

Links :
[www.mymoti.com/] : Moti
[www.mymoti.com/bristol/groupruns.php] : Moti group runs (background ...some errors)
www.mymoti.com/bristol/eventsfull.php : Moti group runs (current/ future sessions)
[wellpaced.com/about/] : Dave Bird
[en.wikipedia.org/wiki/High-intensity_interval_training] : HIIT

[mbeveridge]

After chatting with some of the shop guys, I should point out that the Thursday 'Beginners' group is very beginner-friendly. But I hope that someone else will write a bit more

[andymotibristol]

Hi Guys,

I often take the beginner run group on Thursday evenings and Mark's correct, it is a small group and very beginner friendly ;D

Generally it will be a stop start run up the Whiteladies road, a walk across the road to the downs, a run around the outside then a gentle jog down Whiteladies back to the shop.

The stop start run nature of the first part of the run is great for warming up as you don't shock your system if you haven't run much before.

If you're a 'post' beginner, not to worry as I will always keep you busy if the true beginners are running at a slower pace than you.

Remember: if you are at all worried about coming along because you think of yourself as a "useless runner", there are always people on the run who have been in the same place as yourself so be reassured

See you there,

Andy
PS Monday nights session are posponed for now as klinge (Martin) has gone back to University.