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Training w/c 25/01/21

Thanks to all of you who have sent in your forms. Don’t forget if you have paid, you do still need to complete a 2021 form. Below is Rob and Adrian’s training for next week, and it is also time trial week. Access zoom training and TT submissions through the buttons below.
Thanks, Trish

Training for the week commencing:  25th January 2021
Monday 25th January:
10 mins warm up then  3 x 5 mins  @ strong, smooth pace / 1 min recovery.  10 mins cool down.
It doesn’t really matter where you do this but I prefer a good, firm trail. I don’t like using road during the winter months as I try to give my legs a rest from the constant pounding. Younger members may prefer the likes of station road or the Gateway track. 

Tuesday 26th January:
Zoom core training with Adrian, 20/30 minutes:

Wednesday 27th January:
Monthly 2 mile time trial. 
Anywhere you like and as fast as you can.
I am planning something a little bit different for the Easter handicap this year but to qualify you need to run two monthly time trials over the next three months. Where ever you choose to run your time trials please try and run each one on the same track. This will ensure Duncan can give you a fair and accurate handicap. 
Post your times via the button below – submission time 8am- 9pm 


Training w/c 18/01/21

Training for the week commencing:  11th January 2021
I have permission from the council to set out a cross country/trail course on the waste land between the Gateway track and the new junior school. I’ll set it up in the next few days with markers. Those of you who like trail/ country running could use it for interval training. I’m just trying to provide a little variety and something different. Please don’t run the on field first then transfer mud onto the track. Warm up on the clean track first. 

Monday 18th January:
10 mins warm up.  4 x 4 mins strong, smooth running/ 1 min recovery. 10 mins cool down.
Tuesday 19th January:
Zoom core training with Adrian, 20/30 minutes:

Click Here for Zoom Training

Wednesday 20th January:
10 mins warm up. 10 x 30 secs hard, brisk pace / 1 min steady pace recovery.  10 mins cool down. 

Weekend long run:
65 mins   including  2 x 5 mins @ 10 mile pace effort, 10 minutes apart fitted in the middle. Working hard on a couple of long hills will have the same effect.

Next Championship Race: No 2 Virtual Ormesby cross country.
Thursday 21st to Sunday 24th January 2021. – Full details to follow in a separate email.
Alison and Andy have measured this one out for us, thanks to you both.
Total distance. 3.04 miles, out and back.  This time there are no markers. You have a map and course description and it’s easy to follow. It’s short enough to check out before you race in your warm ups.
The course is wet, muddy and quite a challenge. The shorter distance should encourage everyone to take part. 
The turn around point is the large Ash tree just beyond the last wooden railings on the narrow section of the course.   
For those living in Thirsk it is close enough to run to and use as a warm up. 
There is room to park a few cars but please keep them well apart and do not gather, no one living in Thirsk should need to drive to the start. 
You are less likely to meet anyone if you go at quieter times. ie. early or later in the day and maybe choose the week days.
You don’t have to meet anyone so please run alone where possible.
 Members who live in Northallerton, Ripon and further afield please choose a muddy cross country trail and cover the same distance.(3.04 miles)  Backwards and forwards over the same track will do. It’s better to take part safely and close to home. These are difficult times so make do with what we have. Post your times to Adrian just the same. 

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.   

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.

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.


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