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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

Race Report 15 September

The virtual Championship continued  this week with the Darlington 10k, starting at Lidl and out and back to Sandhutton.  58 members and friends took part, the fastest finisher again being Tom Levi, back in form after a nasty fall at a previous event.  He took 37.41 minutes, well ahead of Matt Jones, 2nd in 40.23 and he just pipped Stephan Tomaszewski, 3rd in 40.24.  Josh Fothergill came 4th in 42.33, Rob Burn 5th in 43.18, Jody Sygrove 6th in 44.59, Pedro Carrasco 7th in 46.56, Rob Lickley 8th in 47.09, Paul Chapman 9th in 47.09 and David Fawkes 10th in 47.16.  The club’s ladies are becoming very competitive, with Esther Harrison again fastest, 1st lady and 6th overall in 43.00, with Sarah Yeomans performing well, 2nd lady and 8th overall in 43.58, and how wonderful to see Olivia Mulligan in action again after a long covid lay-off.  She was 3rd lady, 10th overall, in 46.02.  Trudy Morrice continues to perform well and she came 4th in 46.53 with Louise Mayfield 5th in 50.13, Rosie Gatenby 6th in 50.47, Kirst Naylor 7th in 51.10, Hilary Coventry 8th in 51.48, Helen Ashworth 9th in 52.15 and Clare Tempest 10th in 52.42.
Special mention must be made of Clare who also put in a time of 1.50 for the virtual Great North Run.  Others participating were Pete Jackson in 1.45.50, Alison Butcher, who, along with husband Andy, took 2.13.34, Tim Waistell took 2.03.56 and Paul Chapman, pushing his friend Ewan Harrison in a wheelchair and taking 2.19, with Siobhan Woodland recording 3.09.52.
Paul and Ewan also did a marathon distance in 5.01. 
 

Thirsk 10 - 2020

Sunday 15th March 2020

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