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Training w/c 12 Oct

Hope everyone has recovered from last weekend – for those of you inspired, next year’s London Marathon Ballot has opened!
No information yet as to any club places next year, but remember that if we do get a club place, you can only try for it if you have applied for, but not been successful in, the main ballot.

Here’s Rob’s training for next week:
Monday 12th October. 7pm SGTrack .
25 mins warm up and core work.
 6 x 3 mins @ 5k intensity/ 1 min/ rolling/ moving recovery.  eg. Run out for 3 minutes at 5k pace. At the end of 3 minutes. jog 30 seconds into the centre, turn and jog 30 seconds back. Run 3 minutes back to where you started again. Once back you run 30 seconds into the centre, turn and jog 30 seconds back and then repeat all of the above. It’s all about pace judgement, it’s intense, we don’t talk and we don’t stop. The aim is to be the best you can be. From now until Christmas this is a big workout. Try and run your long weekend run on the Saturday to give you a little recovery for this one. 

 Wednesday 14th October. 7pm. SGTrack
25 mins warm up and core work .
 Repeat of last week which you enjoyed. 3 to 4 laps 300 metres / 40 seconds recovery. with a final lap of 10 x 100 metres with just 15 seconds. Please keep run through the finish line each time but keep well to the side for the change overs. 

Weekend long run.
70 to 80 mins. Smooth, relaxed and quite brisk on trail. Try to run a fixed distance and don’t look at the watch. Take in the world around you.   

72 people including six new members have attended training sessions this week. If numbers keep increasing we may have to introduce another group. The rules are always the same. Arrive early, you don’t touch anything or anyone and you keep your distance. Let’s stay safe and have a good workout together. It is going to get colder and it’s going to get darker. Come wrapped up and bring a head torch, to see and to be seen. 

For those who didn’t run the Redcar half on the Sunday then you missed treat. The course, the runners, the support and the water stations made it as good as any race I have ever done. A whole lot cheaper too! My longest run and my first half marathon for 22 years. The distance, the pain, the focus. I loved every minute of it. Congratulations to Lorraine and Clare on completing the Virtual London. Conquer the mind and the body will follow. Prepare, Focus, Trust and Believe. 

Running is not just about you and what you achieve but it’s also about the places you go and the people you meet. I’m a lucky guy because I have run on every continent and have competed all over the world. I have visited lots of beautiful places and met lots and lots of wonderful people. Each one tells a different story, each one creates a different dream. 

I have a friend who lives in South Africa who couldn’t read or write when he left school. He spent most of his youth working in a Tobacco plantation. On his 18th birthday he went to work and said to his Boss “Good Morning” in his first English and was immediately threatened with a good beating and the loss of his job. He spent the next seven years hiding from white people for fear of a good beating. In his own words he says these were difficult times. He is now forty six years old, has started running and if you want to find a leopard in the wild then he is the right man for the job. When all this Covid stuff is all over I’m going to take him to a parkrun in the Kruger National Park. Afterwards we’re going to spend time looking for leopards and elephants once again. We will have a drink together and talk of happier times. 
Rob

Training w/c 5th October

Good Luck to half and marathon runners!
Here’s Rob’s training for next week – 

Monday 5th October, 7pm  Sowerby Gateway. 
20 mins core work.   8 x 2 mins @ 5k or recovery run depending on when you raced/ 1 min rolling recovery. 

Wednesday 7th October SGTrack. 
 3 to 4 laps of 300 metres @ 5k pace /  40 sec recovery .  + 1 lap.  10 x 100 @ very fast.  / 15 secs recovery, Now we have a core group that know what we are doing ( ? ) we can build and expand. It’s fun, quite hard and keeps everyone pushing the boundaries. Try and stay relaxed and keep the speed smooth. We’ve had four wet Wednesdays out of the last six. Maybe we will have a dry spell during October. On the positive side the track is safe and the grass field drains quickly. We have some brilliant training facilities whatever the weather. 
                               
Don’t forget to bring your head torch because I can’t see you if you don’t. 

 Weekend long run.  60 to 70 mins easy as you go.  
Good Luck to half and marathon runners

Training w/c 28th September

Monday 28th September. 7pm.  Sowerby Gateway Track. 
Please meet in the group you train with. Remember it will be dark.  Walk straight onto the field from the car park from the track. Andy and Jody are to the left, I’m in the group to the right. Lets stay safe. Read the Covid rules on the website before coming to training.  
25 mins of core work. Run 4 x 4 mins @ 10k pace with 1 min rolling recovery. Slightly slower pace than previous weeks,. We’re keeping the longer intervals to a Monday at the moment to accommodate the races and once I set it up it is quite intensive but also safer. 

Wednesday 30th September. 7pm Sowerby Gateway Track. 
20 mins core work . 15 x 200 metres/ 30 seconds recovery. This week we’ll try to get it right!!

The virtual Redcar half marathon and the London Marathon combined.   
Thursday 1st October to Sunday 4th October. Please see the attached map for course details.
1. Redcar Half. Two full laps as in the Darlington 10k plus one small out and back along the station road to make the distance. Marc is going to put a mark on the pavement at the turn around point on Station road before Thursday ( a smiley face!) 
          (Links to maps at the bottom ,same as Darlington 10k)
2. The London Marathon is being run on Sunday 4th Oct on the same course. ( 4 laps) 
Lorraine and Clare are trying to get a “good for their age” qualifying time so it would be great if a few of you could plan to run at the same time. Maybe there are others who want to run the marathon with them too. They intend to start at 9am prompt and with a little good pace judgement hope to finish on the Gateway track between 12. 30 to 1.00 pm. This may help with your planning. 
 
3. On the Sunday ONLY it is hoped to have a water station on the Sand Hutton road ( 3 miles maximum distance between drinks) but we require some help to set it up. We also need or two helpers to man or woman the table between  8.30 am and 1 pm. Say an hour each. You will not be able to hand drinks out. Runners have to help themselves. Bins will be in place for the empties. I will put up a few ” beware runners” signs just to make it that little bit safer. Let me know if you can help.  Please, don’t run in groups and when overtaking move well out. These are difficult times and people will be watching. We need to be safe. 
4. On the road sections run facing the traffic at all times.
5. Once again this is a point to point course. Regardless of what distance your watch says you run the full distance. You then email your time to Trish. 
6. This is a flat and fast course and providing it’s not too windy and you get your pace judgement correct then you should post a good time. Don’t waste this opportunity. One or two have mentioned about it being a bit boring because of it being a two lap course. This maybe but I’ve run the Redcar half before and it’s boring too. Look for the positives, focus and use those around you to inspire you to a better result . Give yourself a target and go for it. 
Rob

And from Liv:
So, how do you breathe when you breathe when you run? Through your mouth? Through your nose? Maybe both? 

A sneaky tip is that we can become a more efficient runner by using our breath as a tool to alter how much ‘oomf’ we can give when we run. It seems running most of your mileage with nasal breathing only is certainly preferred (I’ll explain why in a moment!) The thing is, seeing as breathing comes naturally to us, it is a very hard habit to change…. but patience, patience, patience… I think you’ll start seeing some pleasing results….

It’s not that mouth breathing is wrong, it’s just that there’s a time and place for it. If you’re nasal breathing – that’s where aerobically you’re going to be delivering oxygen far more efficiently to your system (i.e be able to keep on running and running and be the one that’s ‘making it look easy’). ‘Easy’ in that moment perhaps, but I’m sure they’ll tell you their years and years of training hasn’t been an ‘easy’ journey!

Here’s the thing, when you breathe through your MOUTH you move up through the gears by using different energy systems. You go from aerobic to anaerobic. Many people go straight into mouth breathing when they run. They get into this really high, aggressive gear and aren’t efficiently delivering oxygen to their system. If you’re going out like that in your first or second mile, you’re going straight into fifth gear, and you’re not experiencing what first gear feels like. You probably start to tire pretty quickly in this state – we’re not machines! 

So how do you train yourself to breathe through your nose? Start simple. Focus on your breath throughout the day, and try to get back to nasal breathing. Again, I’m not saying mouth breathing is bad, but it’s just learning when you should be “at nose” and when you should be “at mouth”. 

During the day work on building that connection with nasal breathing. Start to notice when you go from nose to mouth. When people are mouth breathing, they’re using the sympathetic nervous system, fight-or-flight mode, whereas when you’re nose breathing you’re in the parasympathetic mode, which is rest, recovery and digestion.

To get back to nose breathing you have to show humility. Even just doing a lap of the gateway track nose breathing right now nose breathing, you’d probably find really hard. That’s the thing about running – just because you can run at a certain pace doesn’t mean you have the right to. To maintain the skill of nose breathing you have to change your pace. And then the body adapts. Then the more you develop this tool, the stronger you get. World-class athletes spend most competition time nasal breathing only – it’s only in the final bend of the final bit or a workout that they go to mouth breathing and go up a gear.  Remember, the whole adaption process will take some time. Be patient. You don’t sign up to do your first marathon and immediately expect to breeze through 26 miles…. so keep that in mind when you sign up to the nasal breathing transformation! Steady progress, keep chipping away…. 

Liv
https://mcusercontent.com/47889015befe96411554d4c26/images/041866da-2faa-40e5-b218-0522d5072c9e.jpg

Race Report 22 September

Three times a year the club holds a Handicap, this year virtual, of course.   Members are handicapped in times based on monthly time trials, which have been calculated by Duncan Fothergill, and their finishing times take this handicap into account.  David Baker, coming back from injury, was the winner of the Summer shield this year, completing the 2 miles in 14.05 minutes on the night, self timed, of course.  The ever improving Bev Davies, who also has had a tough few months with injury, took 20.32, a PB, with Wendy Bennett 3rd taking 22.50.  Several members did PBs and Season’s Bests, which running on the lovely new track at Sowerby Gateway gives opportunities for.  In normal times, the running would be followed by a communal supper, sociables and presentations, but this year, members had to just go home and get their usual supper!  No doubt the victory was just as sweet for David.
 
Anyone thinking of joining this friendly but competitive club should look at the club’s website for information, and they would be warmly welcomed to the socially distanced sessions held twice a week on Mondays and Wednesdays.
 

Training W/C 21 September

Virtual Tholthorpe 10k 

Thurs 24th September to  Sunday 27th September
On the Sowerby Gateway Track. Open to members, friends and guests.  Probably your last chance this year to run at night and in daylight. 
1. Ten laps of the gateway track. Either on Black or Red, it doesn’t matter. 
 2. Start ( and finish )  at the beginning of the 100 metre straight and complete TEN FULL      LAPS. 
 3. This is a point to point race so we do not require the distance, just your completed time. 
 4. Send in your time to Trish as soon as you have completed.
 5. This one will test us all. It’s fast and flat. Set off too fast and you will fade. Set off too slow and you will not make your time up. Warm up before you start. 

Monday 21st September. 7pm S.G.Track.
Time to bring your head torch. This is the toughest session of the week. Preparing for the next championship race. 
 25 mins warm up/ core work .  
 Grass Run.  5 x 3 mins @ 5k pace/ 1 min jog/rolling recovery- this simply means for you to run at a steady speed instead of just standing still. Your body will adjust.

Wednesday 23rd September. 7pm. S.G.Track.
25 mins warm up and core work.
Track.  300 metres @ 10k pace/ 200 steady.  3 to 5 laps depending on when you are racing.

Weekend long run.
60 mins with 2 x 10 mins @ your half marathon pace. 

Monday night we had a litter pick around the Gateway Track. One, large full bag in total. (Please don’t ask!! )
Around sixty of you took part in the summer handicap. Congratulations to Dave Baker. Yes, the Gateway track is fast.
Thanks to the National Parks and Thirsk and Sowerby Harriers we now have some distance markers on the Cleveland Way. Four to the East, Three to the West. See if you can find them all and tell me what you think. I will not have to put down a marker ever again.                   
 Rob

Thirsk 10 - 2020

Sunday 15th March 2020

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