Sign-up for this years M3 Sprint Triathlon
2 hours ago
🏃♂️ Monday night running 🏃♀️
This week is short reps ⚡
Aim for a 1-2km warm-up, nice and easy pace initially, building up the pace towards the end of your warm-up.
Main set of 10 x 400m, 60 seconds rest between each rep.
The 400m reps should be a hard effort, faster than your 5km pace!
After that, reverse your warm-up! A nice easy 1-2km cool down run home, sweatband optional! Enjoy 🙂 ... See MoreSee Less
1 day ago
Please recommend best/fav cycling sunnies (for Tracey). Bonus if on Wiggle (I have regular customer discount). Ta. ... See MoreSee Less
7 hours ago
More running motivation: ... See MoreSee Less
3 days ago
Here is a wee question... What's the benefit (if any) of rollers over a turbo? Thoughts... ... See MoreSee Less
1 day ago
Well done Sally Up challengers!
Got a quick video as I was timing too (sorry the screen is further away!)
Results are in order of my notes (if you disagree with your time let me know, as they may be a couple of seconds out as I missed the moment when a couple of you stopped)
Lewis - 1min 30
Pauline - 2min 12
Rory - 2min 37
Debbie - 1min 19
Norry - 2min 26
Amanda - 2min 06
Mairi - 1min 23
Pete - 2min 03
Tracey (last minute entry!) - 28secs
Congratulations to everyone and it looks like the winner is Rory!
Coach Pauline has also announced Amanda Thomson as the winner of fancy dress!
Good effort everyone! 💪💪 ... See MoreSee Less
1 day ago
Ready! ... See MoreSee Less
2 days ago
Saturday 4pm. Join us on zoom to show us your press-ups. Lewis will post the code and password just before. Prizes for best dressed Marine! Do what you can, sit out when you are done and watch the rest try to reach the end of the 'bring Sally up' song. I'm hoping to make it to the end of the 3rd section on my knees. How far will you get? ... See MoreSee Less
1 day ago
Cracked it! ... See MoreSee Less
1 week ago
Mondays Running (Pyramid Hill Reps) Whoop! Whoop!!
Warm Up Choose 4 stretch exercises, 30 seconds each exercise: Lunges, running on the spot, high knees, squats, skip run or something similar, you choose.
Followed by 10 min easy run preferably to the base of a hill with a steady gradient. (approx. 500m or longer).
Main Set Start at the bottom of the hill and pick a spot about 100m up, a lamp post, telegraph pole or just an object. Run hard (80-90% effort) to this spot and turn around, run as slowly as you like down the hill to the start point. Repeat for 200m again running hard to your chosen spot and return running slowly to start. Repeat for 300m & finally 400m before working back down the pyramid
ie; back to 300m, 200m & finally 100m which you should try flat out 100%.
Remember your return run is your rest so run really slowly downhill to get your breath back. The plan is to have a 2 min break then repeat, however, you can adjust to suit your level of ability. For example, you could increase or decrease the length and/or number of reps the idea is to try to do the hills at 80%-90%. Yes it should hurt :-(
Cool Down 10min easy run again preferably home, remember to stretch off at the end 2 mins at least.
Look out for Jamie’s clues if you are in that area or see how many rainbows you spot on run out and back.
You know its worth it !!! ... See MoreSee Less
3 days ago
Sooo M3'ers its Thursday which means its time to get on the floor and work it! Starting at 7pm it's gonna be an hour-ish of upper body and core so bring your fav can or water bottles or hand weights (about 500g-1kg). If you don't have any dont worry you can do the session without them. There will be modifications for those with the odd ache and pain to work around so the session will still be of benefit.
The details for zoom are below and all are welcome, so bring the family and the dog if you want! Please don't feel you gotta put your camera on during the session if your'd rather not, im ok with that too! Just come and enjoy and do what you can!
Its the last clap tonight so we will be done in time for that, promise!
And as the great Dolly Parton says: If you don't like the road you're walking, start paving another one.
Meeting ID: 916 277 1333
Password: 285551 ... See MoreSee Less
4 days ago
It's the big M3, Montrose & East Fife Zwift battle this evening, but if anyone fancies joining us on Zoom we'll be there from 6pm. I'll also be doing the attached workout if anyone fancies doing it along with me :)
Good luck to our racers and hopefully the club can retain the inter club trophy! ... See MoreSee Less
6 days ago
Jamie's Treasure Hunt Ride Report
As we all know, M3 has a severe lack of Race Reports just now, so Lewis and I thought we would report on our experience of Jamie's Treasure Hunt and hopefully persuade some other M3ers to participate :)
Bank Holiday Monday was the ideal day for us to attempt the full challenge, the weather was to be Sunny all day, with some wind! We started off the day on the MTB to scoot around Broughty Ferry and collect the first 10 clues. It was all going so well until we got to our 2nd location where this clue seemed impossible to find. Video call to Jamie was the answer, who was setting off on a 120km ride and was able to point us in the right direction. FYI – we did move this one ever so slightly as the area surrounding it's hiding place had become a bit overgrown. Also, not telling you where said clue is as that is no fun! We needed a quick Coffee and Muffin stop from Iced Gems (Support your local and the cakes and coffee are awesome!) before heading off along the Esplanade. Luckily we didn't need to phone Jamie again so don't panic, the photo clues which he has provided have all the answers you need!
First 10 done which meant lunchtime! I may have had a quick nap...but the batteries were recharged and ready for the next 10 clues around the Angus countryside! We opted for the Road Bikes this time which was a good choice as we had more hills of course and the wind had picked up. Nothing overly challenging here again except for a couple of areas being slightly overgrown but don't give up as you'll find the clue eventually :) Just avoid the nettles!
All 20 clues picked up and we have yet to figure out the answers, but these clues will give you a good laugh as whatever Jamie is talking about actually could be anything - see photo! Only 4 names on the paper in each clue so far (plus a few random non M3 names on the windmill garden one) so we would recommend you put this on your to do list whether you are cycling, walking or running. You also don't need to do it in one day as Jamie has pointed out.
Usually we would spend a day off work, travelling somewhere and doing some sort of outdoor activity, so it was actually quite nice to do something similar at home and explore a few new roads and areas :) ... See MoreSee Less
1 week ago
Mondays Running Post coming soon ... See MoreSee Less
1 week ago
Sad news today that our M3 friend Jim Paton has passed away. Jim was a longstanding member of M3 and someone who I have heard described more as "lovely man" more than just about anyone I can think of. He was always welcoming cheerful friendly and enthusiastic - I last saw him at Montrose Sprint last year, just out of chemo and with a central line in place. He'd come along to cheer M3ers having a go at their first tri and meet his clubmates. If you didn't see him there maybe it was helping out at the tri festival, doing the club handicapped duathlon or splashing about in Monikie North pond. Wherever it was we'll all miss him. Here's a few pictures to remind us all what a top bloke he was. ... See MoreSee Less