Rob’s weekly blog and training update w/c 03/09/18

– Tholthorpe 10k – fast, slightly undulating road race. 11am start
Drink stations at 3.5k & 7k

7pm Athletic Club. Similar to last week. A little core work followed by short, intense intervals. Please bring a little warmer clothing to wear during your warm ups. It’s getting colder and you need to keep warm. Please can we be a little more organised and have the changing rooms opened up before we are due to start.

Social run from Thirsk and Sowerby leisure centre at 7pm (meet in foyer). Mostly off road depending on the weather. Suitable for all abilities; there will be several stops to run back/regroup, no-one runs by themselves or gets left behind. New and returning Tuesday night runners always welcome.
Route to be decided on the night, around 5 miles. Please wear high vis if you have it. Trail shoes not essential but can be worn if you have them.

7pm Thirsk School.Topcliffe road. Football pitches on the back field. We are now back at School, autumn is here once again. The changing rooms/ toilets are available for us to use and should be open around 6.45pm.

Coaches. After the training session could we have a meeting of all club coaches just inside the school entrance.

Stockton 10k –

Summer Handicap.
Over 50 people turned out and 44 (Poor Duncan having to work out your times!!) finishers must put it near the top of the best turned out handicaps ever. Team work at its best. I hope you enjoyed it!! I started organising the senior handicaps in around 1982, originally there was just Christmas and Easter and the summer handicap evolved in around 1990. However, you do your maths last night just may have been the 100th, I have run or officiated every single one. I think I have won three. Maybe we should have had a party!!
Last night may have stretched one or two a little more than normal but it was a perfect night for running, the ground was firm, so you should have clocked up some good times. Congratulations to Craig on winning and make sure you get your name on the trophy

Strength/ core
I’m often get asked, which is the best way to improve my speed!! To which I would probably reply by saying, do you want to run faster or do you want to be the best you can be. There is a difference. I thought I would jot down the way I did it. You can make up your own mind to see which direction you wish to take.

Firstly, I have always run or been into competitive sport, but I came into running at the age of 28yrs from a footballing background.

I ran my first 10k in 37.20 on twice a week training of about 10 mile a week. It was so simple I quite enjoyed it. During the first year the harriers introduced me to interval training, cross country running, three times a week training and at the end of which I reduced my time to around 35.00.
During my second year and by chance I introduced myself to a national coach who agreed to work with me and we put a program together. I increased my mileage to 60 mpw on top of which I did two weights and one core work out per week. I was training 10 to 11 times per week. As my strength increased then so did the speed and the intensity of my intervals. Equally and just as important so did the strength of my mind!!

Into my 4th year I started to hit pb’s. A 15.20 5k, a 1hr 51 20mile and all the distances in between. I also started to win races on the road, cross country and fell. I managed pretty much to stay at this level for around another 12 years and my body has in a steady state of decline ever since!

Due to being a shy person and also to save the time (and energy) that it used to take me to go to the gym I converted the garage into a space where I could do a work out and still keep in touch with family life or at least see Christine from time to time. Christine even bought me a rack of weights!! I became a recluse and believe it or not I love training alone.
I did a few maths and worked out to get to my 5k pb cost me around 10,000 miles of running, 400 gym sessions and around 20 pairs of running shoes. And just in case you are wondering 15.20 was only good enough for 7th!!

The choice is yours and there isn’t an easy answer. How good you become is entirely up to you. After all these years I still can’t make up my mind whether it was the running or was it the challenge I enjoyed the most!! Maybe it was both.

See you all at Tholthorpe on Sunday, Rob

Saturday 8th September – Stockton 10k –

Sunday 23rd September – Kirkstall Abbey 7. 7 mile multi-terrain, mostly flat course starting and finishing within the spectacular grounds of Kirkstall Abbey –

Sunday 30th September – Redcar festival of running. Various distances.

Sunday 14th October – Richmond Castle 10k 11am

Sunday 21st October – Whixley 10k. 11am. Nice multi-terrain race

Sunday 28th October – Sean Lee Johnston 10-mile race. Mostly off road

Sept 2nd – Tholthorpe 10k – fast, slightly undulating road race. Sun am
Sept 30th – Lockton Limping Fell Race. 7 miles, 1083 ft climb. Sun am e.o.d
Oct 7th – Bridlington Half Marathon – road. V. undulating. Sun am
Nov 4th – Guy Fawkes 10 – road race. 4 significant hills! Sun am
Nov 18th – Preston Park cross country
(e.o.d – enter on the day, at race)

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