Rob’s weekly blog and training update w/c 04/02/19
Published 31 January, 2019STILL A FEW OUTSTANDING 2019 MEMBERSHIP FORMS. Please hand them to myself or Fran
SUNDAY 3RD FEBRUARY
Maybeck 3 Crosses (fell race), start Maybeck Car park at 11:00am (check necessary kit list)
MONDAY 4TH FEBRUARY
7pm. Thirsk School.
INSIDE GROUP: Rolling circuits with Jody once again. Slightly more and a little more intense than the previous couple of weeks. Think of it as a walk and not as a stroll. We need to keep working and improving together.
OUTSIDE GROUP: The outside group will require head torches and if the weather forecast is anything to go by, a woolly hat and a warm pair of gloves. 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 10/15 min warm up 30 mins steady with a some speed work the 10/15 mins cool down.
Whether you are inside or outside the intensity levels you train at should be about the same.
TUESDAY 5TH FEBRUARY
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 6TH FEBRUARY
7pm. Thirsk School.
2 x 14 station circuit / 40 seconds per station. Again, let’s get the pulse up a little as it’s time we are improving on the previous month. Paul will have some intense lung busters lined up for the inside group. Outside group (head torches) 2 x ( 10 x 30 secs @ 5k pace / with 30 secs rolling turn around recovery ) 2 mins between sets. These should be consistent and even paced throughout the session– think pace judgement.
THURSDAY 7TH FEBRUARY
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.
SUNDAY 10TH FEBRUARY
St Wilfrids Muddy Boots 10k & Fun Run; 10k at 11am (Fun Run is at 10am)
There are NO ENTRIES on the day for the 10k race, Fun Run entries are accepted online & also on the day
Message from the chair:
Thirsk 10 – so far, we have 673 (80 entries this week!) entries to this race; held on Sunday 17th March at 10am (early start time). Don’t forget to enter!
Please speak to me, Phillip or Ken Wood about marshalling – it’s vital me have helpers on the day to ensure everything runs smoothly. There are jobs available for those who would like to help out and also run, so please get in touch asap.
Beginners – Just4Beginners; following the success in 2017 we are starting another 12 weeks beginners course on Monday 8th April 2019 at 7pm. This will be run from Thirsk Athletic Club and is only £1 per session. Please can you let your friends and family know.
Duncan
Message from the head-coach:
Sorry but I had to change the time trial from Kilburn woods to Station road last night, the woods were just too icy for fast running. Even though it was cold the conditions on station road were good and thanks to all those who turned out to make it a success. There is just something about running in the cold and the dark that makes it just that little bit special, Josh might not quite agree as he ran in shorts and tee shirt!!
see you soon, Rob
Note for the diary: Lakes weekend is 15th & 16th November 2019, further details later.
FUTURE RACE LISTS
Fell Races (check necessary kit list)
Feb 3rd – Maybeck 3 Crosses, start Maybeck Car park at 11:00am
Feb 24th – Heartbeat Hobble, start Goathland village hall at 11:00am
Mar 3rd – Glaisdale Rigg, start Glaisdale pub at 10:30am
Mar 17th – The Skyline, start Chop Gate village hall at 11:00am
NYSD Cross Country
Feb 17th – Old Race Course, Richmond
Mar 10th – Relay meeting & presentations, South Park, Darlington
FUTURE CHAMPIONSHIP RACES
Feb 17th – Old Race Course, Richmond
Mar 24th – Ropner Park 5k Trail Race. You can sign up for the Stockton Winter Series in advance if you want to, or just enter on the day (£5)
Apr 10th -Spring Coast Rd 5k Wed 7.15pm- flat, Redcar Rugby Club Enter early
Apr 14th -Hartlepool Marina 5 mile. Mostly along prom. Enter early
May 12th – Ripon 10 – challenging – multi-terrain. Sun am Enter early
May 21st – HDSRL Harrogate – Tues evening.
June 4th – HDSRL Ripon – Tues evening.
June 20th – HDSRL Dragons – Thurs evening
July 7th – Kilburn 7 – scenic road race – Coxwold, Byland, Oldstead. Sun pm Ent early
July 28th – James Herriot 14k (Fell) – 2 long hills, stony tracks. Sun am Enter early
Aug 11th – Darlington 10k – flat 2 lap road race. Sun am. Potential PB course “ “
Aug 21st – Sessay Swift 6k – local flat road race – 7.30 pm Wed evening
Sept 1st – Tholthorpe 10k – fast, slightly undulating road race. Sun am Enter early
Sep 29th – Redcar Half Marathon
Oct 20th – Sean Lee Johnstone Mem Race – 10 miles multi terrain
Oct 27th – Whixley 10k – multi terrain
Nov 3rd – Lockton Limping Fell Race. 7 miles, 1083 ft climb. Sun am e.o.d
Nov/Dec – XC (to be arranged) 1 cross country
(e.o.d – enter on the day, at race)
