Rob’s weekly blog and training update w/c 03/12/18

Special thanks to Rosie and Dean for coming forward to help with the bar cover. I’d like to take this opportunity in thanking not only Stephan Tomaszewski but the many other members that have also helped out during the year.

Congratulations to Gavin on completing his 365th (mile a day challenge) – I believe his run over 2000 miles and ran every day for the last year. Well done Gavin!!

SUNDAY 2ND DECEMBER
CHAMPIONSHIP RACE
– NYSD Cross Country (Separate email sent earlier this week) Fox Rush Farm, Redcar cross country

Access from A1085 Trunk Road at Steel House Roundabout into Dormanstown, take 1 st right on to The Fleet and then Armitage Road. Park on Howcroft Ave, Hutton Grove and Hobson Ave – ie pink zone on the map. (Not Armitage Road or Wilton Ave!). Refreshments, changing and toilets at Dormanstown Junior FC at the corner of Meggitts Ave and Armitage Road near the club tent area.

POST CODE FOR SAT NAVS = TS10 5PZ

MONDAY 3RD DECEMBER
7pm, Thirsk School Thirsk School Gym. Clean shoes please. Indoors. More strength and conditioning work.
Outdoors. Ken and Duncan are taking an outside group giving a choice of two speeds. Go with the one closest to your speed. You will need a head torch and shoes suitable for running on grass. Monday night will be a recovery run, ie 10 min warm up 25 mins steady with a 30 sec stride every 2 to 3 mins with 5 to 10 mins cool down.

TUESDAY 4TH DECEMBER
Social run from Thirsk and Sowerby leisure centre at 7pm (meet in foyer) on well-lit paths and pavements. 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.

WEDNESDAY 5TH DECEMBER
7pm, Thirsk School. Sports Hall. Cross over gym rolling core work in pairs followed by intensive intervals.
Outside: 3 x (2 mins/1 min rec ) 2 mins between sets

THURSDAY 6TH DECEMBER
7pm sharp, Kilburn Woods, Osgodby car park. Dress for the weather and bring a headtorch.

Bring a clean jumper and some beer tokens for refreshments at the Forresters Arms afterwards.

WHITE ROSE CHALLENGE REFLECTION

Andy and I did the technical stuff and with help from Christine and Rosie it didn’t take too much effort to plan it all out. Only an hours work for around six of us to mark it all out on the night and we were good to go. 10 people turned up on the night to take part that weren’t on the list and around 25 didn’t turnout out that were on the list but almost 60 people either took part or helped in one way or another. Had it not been peeing down then I guess we would have been close to 100 people present. Thanks to all those helping and taking part. It was also a good night to have the soup as a little reward at the finish and while we’re talking about the finish, did you all like the final climb up the It was a tough course at what ever level you were at and I guess there were plenty of obstacles to allow for a little fun and also recovery. I noticed there were a couple of pinch points which caused small hold ups but we can adjust that. Gavin suggested electrifying the spiders web but we can just make it a little larger with more access points to improve through put. We put in easier sections for those a little apprehensive but hardly anyone used those and almost all used the sections which were a little on the scary side. It was also good to see so many young children taking part and enjoying it. We’ll do it again in spring but with a few more obstacles and a touch longer.

While over at the lakes a couple of weeks ago I picked up a bad dose of shin splints on my left shin which apart from being painful is very frustrating because I was in pretty good shape. I hate losing any sort of shape or form because it takes so much effort and time to get back to where we were at. When injured I try to simulate any running sessions I would have done by either aqua jogging or going out on my trail bike and doing them at the same intensity. I usually train 4 to 6 times a week whether I am injured or not because I like the discipline/routine and it means I can eat what I want and not put on weight which I quite easily do. Hopefully my problem is only temporary and I can get out in the wood once again. I’m looking forward to the xcountry this weekend at Redcar but I may not be at my best.

FUTURE RACE LISTS
Dave Parry Fell Series
Dec 27th – Guisborough Woods; Guisborough Rugby Club, Belmangate, Guisborough – 11am
Jan 1st – Captain Cooks; Royal Oak P.H. – High Green, Great Ayton TS9 6BW – 11am
Jan 6th – Commondale Clart; Village Hall, Sandhill Bank, Commondale,nr Guisborough YO21 2HG – 10:30am
NYSD Cross Country
Dec 2nd – Fox Rush Farm, Redcar
Jan 20th – Ormesby Hall, Middlesbrough
Feb 17th – Old Race Course, Richmond
Mar 10th – Relay meeting & presentations, South Park, Darlington

FUTURE CHAMPIONSHIP RACES
Dec 2nd – Fox Rush Farm, Redcar cross country – NOTE THIS HAS CHANGED

THIRSK 10

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