Rob’s weekly blog and training update w/c 05/11/18

SUNDAY 4TH NOVEMBER
Two race with a difference

CHAMPIONSHIP RACE - GOOD LUCK to anyone doing the Guy Fawkes 10-mile at Ripley.

CROSS-COUNTRY - GOOD LUCK to anyone doing the NYSD Whitby Cross Country, Caedmon School, Airy Hill, Whitby YO21 1QA – I’ll be there, hopefully we won’t need to use the rope this year.

MONDAY 5TH NOVEMBER
7pm, Thirsk School Thirsk School Gym. Clean shoes please. Indoors. Rolling circuits and core work
Outdoors. Ken is taking an outside group. Recovery runs.

TUESDAY 6TH NOVEMBER
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 7TH NOVEMBER
7pm, Thirsk School. Sports Hall.

Ok, so this is the big one as promised. It's only 12 days to go from now before the Monday night challenge (19th Nov) so it's the perfect time to test our selves to see what sort of shape we are in. Tonight we are going to do a 45 minute RAF circuit. That's equal running/equal core work. This is a big, big session so come prepared for a big work out. You are all in good shape and quite capable of doing it so lets just do it. It will take quite a while to set out but if we get organised it should be straight forward. I will give all the finer details on the night but I would suggest those who usually bring water and feel as though you need to use it then please try not to spill any on the floor! You may also want to bring a towel because things are going to get just a little bit sweaty. Those with heart monitors may want to set it in the 120-130 zone but I'm looking for equal effort on both the run and also the exercises. It's all about pace judgement. I'm also looking to the coaches to help motivate and encourage all those taking part. Remember it's not a race but we need to put in a performance worthy of being 10 weeks into a program. I have 30 plus names down for the challenge so far!

THURSDAY 8TH NOVEMBER
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 11TH NOVEMBER

Dalby Dash 10K - Low Dalby Visitors Centre, Dalby Forest, Pickering - Starts at 11:02am FULL

Bolton Abbey 10-mile run, 10K or half marathon - Bolton Abbey, Skipton - Starts at 11:01am

Message from the chairman:
Advance note: We as a club are part of Thirsk Athletes Club (TAC) and from time to time we need to provide members to cover the bar for other clubs with TAC. On Saturday 1st December we need members to cover the bar, if you are interested please see either myself, Stephan Tomaszewski, Nigel Morgan or Paul Goacher. Training would be provided prior to the night.
Cheers Duncan

Message from the head-coach:
This past weekend I ran the Gormire Gamble. I wanted to run it last year, but Christine and I were in the Grand Canyon, so we ran there instead. We all have our favourite areas where we like to run and mine is the trail between Sutton Bank and Snek Yat. I have been running this trail for the best part of forty years and quite often on the way back I would drop down Garbutt's Ghyll and race against the clock from lake Gormire back up onto the top track. I only run in this area when I'm running well, and I use it mostly as a time trial, I also use it for motivation and it's where I go to plan on how to run my races!

If you prepare well and are in good shape, then the Gamble isn't too difficult, but you need to plan your efforts carefully. It's a fast start but we've being doing intense intervals for quite some time so it's a chance to let your hair down and make the others suffer. The middle and toughest part of the race requires strength and balance on the descent and also strength endurance back around to the long descent once again but then we have been doing all this in training too. I struggle on technical descents (It's my eye sight!) a little but I didn't find it too difficult and reached the bottom of the Ghyll with quite a bit in reserve. If you are strong then from here you should be able to pick up some speed for the climb around the lake and use this section to prepare your mind for the final climb. As far as climbs go the climb from the Lake up over isn't too difficult!! Trust me, there are a lot more climbs worse than this one. The steepest and toughest part is in the bottom third of the climb, so you need to save your attack on the hill for the upper slopes, push off the top and then run to the finish. That's how I planned it and that's how I ran it. I can't remember the last time I ran the perfect race, but I really, really enjoyed this one. Did anyone notice where Gavin finished?
See you on Sunday, Rob

FUTURE RACE LISTS

NYSD Cross Country
Nov 4th - Caedmon School, Whitby
Nov 18th - Preston Park, Eaglescliffe
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
Nov 4th - Guy Fawkes 10 – road race. 4 significant hills! Sun am - SOLD OUT
Dec 2nd – Fox Rush Farm, Redcar cross country – NOTE THIS HAS CHANGED

THIRSK 10

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