Elizabeth Wordsworth

Training w/c 11/01/21

Training for the week commencing:  11th January 2021

Monday 11th January:
10 mins warm up/  6 x 3 mins @ 5 k effort/ 1 min continuous/ jog/ run recovery . 10 mins cool down.  
As I have become older I don’t quite run the efforts as intense as I used to. I’ve also increased the intensity of my recoveries. The stronger I get the faster I run my recoveries. This has helped me recover quicker in races after changes of speed/ running up hills. The result is I’m covering a slightly longer distance in my training and I’m getting fewer aches and more important, fewer injuries. 

Wednesday 13January:
10 mins warm up   4 sets of 1 x 30 seconds,  1 x  60 seconds, 1 x 90 sec/  30 seconds recovery. 10 mins cool down.
This is a tough one so you may want to start at 10k pace increasing to 5k pace as the weeks go by. Try and run smooth, upright and push with your toes on each acceleration. 

Weekend long run:
50 to 65 minutes.  I usually run these on trail and on the hills. If I feel good I run them quite hard. If I don’t feel good I run smooth and relaxed and take in my surroundings. It’s important to finish fresh and not be totally worn out. Every 3rd or 4th week I’ll run a 7 or 8 mile time trial at just under race pace. 

Next Championship Race:
The next Virtual Club Championship race (no 2) will take place 3 weeks after the last. There will be two members out this coming weekend to measure it out. It’s a cross country so you will need trail shoes and if the weather stays as it’s been then expect plenty of mud.   

Race report 05/01/21

Another year, another set of virtual races, arranged by the ever enthusiastic and encouraging Rob Burn.  To get out in the woods on a bright frosty morning, you could feel a million miles away from anything covid related! What a relief! The virtual Captain Cook’s Fell Race, set around the actual race which is always on New Year’s day, took place in Wass Woods, over a course located with red arrows.  This was fine, until a couple of inches of snow on Saturday night covered them almost completely and the first one which was visible was almost at the half way point! If you hadn’t done a recce, you might have been struggling! About 80 or so members and guests completed the out and back run and as far as I know, no-one got lost.  Josh Fothergill was the quickest, covering the 5 mile course in 33.33 minutes with Matt Jones 2nd in 34.51, Stephan Tomaszewski 3rd in 35.09, Paul Peacock 4th in 35.23, Alan Simpson 5th in 36.53, Rob Burn 6th in 37.03, Ken Wood 7th in 37.54, David Tervitt 8th in 38.45 and Jody Sygrove 9th in 40.37. and Mike Lowther 10th in 40.37.

Esther Harrison usually leads the way for the ladies, and she was again fastest finisher, 7th overall, and 1st lady, in 37.19.  Trudy Morrice, flying over the snowy surface as if it was hard tarmac, 2nd lady and 9th overall, in 37.54, with the ever improving Rosie Gatenby 3rd in 43.09, Hilary Coventry 4th in 44.08, Helen Ashworth 5th in 44.47, Clare Tempest 6th in 45.26, Fran Jeffery, in her element, 7th in 45.26, Louise Mayfield 8th in 45.32, Joanne Hunt 9th in 48.37 and Faith Coy 10th in 49.48.  Other members taking part – the also rans, you might say, were Brett Edgeworth, Paul Chapman, Marc Davies, Gavin Coventry, Gary Wilkinson, David Fawkes, Andy Butcher, Duncan Fothergill, Dave Baker, Richard Morrice, Adrian Saunders, Geoff Bullock, Dave Wood, Paul Goacher, Joe Joyce, Steve Billings, Ken Evitt, Martyn Coy, Lindsay Goom, Kirsty Naylor, James Stephenson, Andrea Colls, Sarah Harrison, Sonja Van Der Westhuisen, Alison Butcher, Paul Adams, Tracey Lowther, Trish Radford, David Palmer, Liz Wordsworth, Sarah Goacher, Christine Burn, Chris Wordsworth, Margaret Wikeley, Marianne Morrice, Bev Davies, Kimberli Werner, Jack Spence, Rhiannon Richards, Richard Easby, Drikus Van Der Westhuisen, Gillian Crane, Phillip Craig, Clare Jones, Pat Kirby, Nigel Morgan, Alan Wikeley, Liz Stephenson, Ian Crane, Jacob Condor, Kerry Morgan, Tom Levi, Siobhan Woodland, Marian Codling and Ian Codling.  A fantastic start to the year.  Well done, everyone.

Well done also to Phillip Craig who set out with the target of running 1000 miles during 2020. He achieved this comfortably, ending up with 1021 miles, including several marathon distances and an ultra distance or two. Many congratulations, Phillip. (He even spent Christmas Day litter picking!)

Training w/c 3 Jan 21

Training for the week commencing:  3rd January 2021

Monday 4th January. 6.50pm.  6.50 Sowerby Gateway. 
We’re back!! 
2 or 3 groups depending on all abilities and who turns up!!.  Warm up and core work.  Grass group. 4 x 4 mins/ 1 min rec  We will build as the weeks go by. 

Wednesday 6thJan. 6.50 Sowerby Gateway.
Warm ups and core work . Shorter intervals on the track. 3 to 4 laps again depending on groups, abilities and how many turn out.      

A word from Rob:
Last Wednesday a third of those who came to training were new members. Welcome to Thirsk and Sowerby Harriers. Twelve altogether. ( 10 boys, 2 girls)  We managed two full sets of core work and two full laps on the grass of intervals. The coldest night so far of the winter. Frozen grass, a full moon and a clear night sky full of stars as far as you could see. Not one of them mentioned the cold and they all said they will be running in Wass Woods this weekend. What a hardened bunch of athletes they are!! 
The days are already getting longer and spring isn’t too far away. Time to build and join in. Let’s train and support one another to greater achievements in 2021. 

 Reflection: My GPS/ cardio watch tells me that I have achieved 100% more training in 2020 than in any of the previous five years. I’ve also improved my 5k time by 3% ( 45 seconds) It seems such a large effort for such a small improvement. At the age of 67 you wouldn’t expect to be running faster than you were two or three years earlier but it’s nice when you are. At the moment I don’t want to look too far into the future but I’d like my focus for 2021 to take part and compete in the World Mountain running Championships in Austria. Will we be able to travel this next September? Meanwhile it’s going to be a mixture of not dong too much and trying to keep injury free. 
 Happy New Year everyone and hopefully 2021 will be your best ever year yet.

Race Report 22/12/20

In normal times, a presentation evening would be held in a cosy hotel somewhere after a nice meal! This year, we had to be satisfied with being socially distanced in a lit car park, but Rob Burn pulled off the evening successfully, as usual, and for all his efforts in keeping club momentum going, and for his eternal enthusiasm, he won the Endeavour Award. A big thank you, Rob. He also came in 2nd place in the Men’s Club Championship, pipped by a couple of points by the determined and focused Stephan Tomaszewski. Congratulations, Stephan, on another finish at the top of the tree. In 3rd place, and really making an impact this year, Paul Peacock, with Geoff Bullock 4th and Matt Jones 5th. Although Geoff has been running for many years, he has approached running this year with renewed vigour, and was also awarded the trophy for the most improved male.

When Lorraine is involved, she really takes some beating after times are age adjusted, and this year was no exception. She was the winner of the Women’s Championship ahead of Trudy Morrice, another who has improved a lot this year, with Esther Harrison, invariably 1st placed in races, but losing out after age adjustment, in 3rd place, Trish Radford 4th and the competitive Hilary Coventry 5th. Very well done all of you for completing runs in each of the statutory 6 sections, as well as four more races.

Some members went the extra mile in completing all 20 of the available championship races, and were given special awards. They were Esther Harrison, Kirsty Naylor, Alison Butcher, Andy Butcher and Martyn Coy.

Special thanks went to Ian Codling for working out points after each race, and with Marian’s help, co-ordinating them at the end – no mean task, but vital for the smooth running of the championship.

Rosie Gatenby was voted Runners’ Runner, and Margaret Wikeley was adjudged to be the most improved lady. She has benefited from lots of extra miles this year, in the company of her mountain goat of a husband!

All in all, in spite of such difficult circumstances, the year has turned out to be a happy and successful one, with large numbers of people appearing regularly. Dare we hope for something more normal before next year is out?

Happy Christmas, everyone!

Training w/c 21st December

21st Presentation night
 After our last training session before Christmas on Monday we would like to invite you to walk from the track to Hockey Astro turf across the road. We have permission to hold our handicap & club prizes on the grassed area outside the Astro turf under the floodlights. We shall be socially distanced but floodlit so we can see each other properly! Please bring something warm to wear for the 20 minutes or so and feel free to bring your own drink & snack. Look forward to seeing you all in the light,

Monday 21st December. 6.50pm. Sowerby Gateway.
This is the last club training session before Christmas and we start back on Wednesday 30th December 2020. 
If dry, 30 mins warm up and core work followed with 16 x 1 min/ 30 secs rec. Biggest and hardest session of the winter. This will put you just right for Christmas. 
8pm Annual awards and surprise presentations as above.  Congratulations to our Club Champions Lorraine and Stephan. Where you lead we follow. Keep looking over your shoulder because we aren’t far behind you. I know the winner of the Christmas handicap but you will have to wait until Monday night to find out. It is definitely someone who ran on Wednesday!! The winner gets their name put on the shield and a surprise to keep too.  51 Christmas handicap runners go into bobble hat draw too. Thanks for all joining in and adding to the fun. I hope you all like the new way in which we post our results.

Club Championship Races 2021.   
One year finishes, another one begins. New courses, new challenges. We are following the 2020 format put together by Ian until we are allowed to race again properly. We will adjust later in the year as things progress. The first one is to replace Captain Cook’s on New Years Day. To avoid confusion and make as level a playing as possible some rules have been put together. There is a copy attached and it is also available on the Club website. Please read before you put on your running shoes. 

Race 1:
Thursday 31st Dec 2020 to Sunday 3rd Jan 2021.  Virtual Captain Cooks. ( a cross country will follow towards the end of Jan.)
Approx. 5 miles with lots of ups and downs. It’s a tough one!!  Wass woods. An out and back course with 5 climbs. 2 out/ 3 back. 
Plenty of parking.  Go from Wass village up Wass bank. Parking is on the right hand side at the top of the hill. The course is on the opposite side of the road to where we have done time trials in the past for those that remember. Start at the gate and follow the main forest trail to the far gate at the top of the long, second climb. Touch the gate and come back. I would advise you all to have a recce before the event. Christine and I will be marking it out this Saturday morning. ( red markings on the floor ) A map will follow but I have to get my tech team onto that first. You know what I’m like.


Thirsk 10 - 2021

Virtual Championship 2021

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Hello club members and friends of the Thirsk 10 road race. We would just like to provide a brief update to inform everybody that for obvious reasons the Thirsk 10 race will not be held in March 2021 however, we intend to reassess the situation in the Spring with a view to holding the event later in the year subject to national and local restrictions in place at the time. We apologise for the disappointment this will undoubtably cause, however I am sure that everybody appreciates that the Covid 19 Pandemic is a fluid situation with rules and restrictions seemingly changing on a daily basis. We will provide a further update in once we have been able to consider matters. Assuring you of our best intentions at all times, keep running and stay safe. The Thirsk 10 Team.