Rob’s weekly blog and training update w/c 07/05/18

SUNDAY 6TH MAY
Kirkbymoorside 10k, 2pm
Kirkbymoorside CP School, West Fields, Kirkbymoorside, YO62 6AG
www.kirkbymoorside10k.co.uk/

MONDAY 7TH MAY
7pm Osgoodby Bank car park
Yes, I know it is bank holiday but I’m actually working during the day and wouldn’t be able to run until night anyway.
Jog into the wood for around 800 metres to a slight incline to do 8 to 10 x 200 metre strides. At the same time stronger fell runners could practice both uphill and downhill sprints. We have done this before and it seemed to work out quite well. Road shoes are fine for the road bits but those going off piste (track) may require a stud. Please remember I always leave promptly so anyone arriving late then just jog along the track in front of you. You will not miss us!!

TUESDAY 8TH MAY
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.

WEDNESDAY 9TH MAY
7pm Athletic Club. 2 x ( 3 x 3 minutes/ 1 min rec ) 3 min between sets.

SUNDAY 13TH MAY
CHAMPIONSHIP RACE – Ripon 10 – Start time: 10:00 am
The race, which starts and finishes on Hell Wath Nature Reserve, is a hilly but picturesque course that leads the runners from Hell Wath around the Studley Royal Estate with beautiful views of Ripon and the stunning, surrounding countryside
http://www.riponrunners.org.uk/ripon-10-mile/

Message from the chairman:
Sun is out – ENJOY the Tour de Yorkshire 2018
https://letour.yorkshire.com
Cheers
Duncan

Message from the head-coach:
Ok, so it’s going to happen! The success of the trail /obstacle course a week or so ago seemed to leave you all wanting something similar but just a little bit harder! The date we have come up with is Monday 23rd May 7pm at the White Horse car park. We will need around 10 volunteers to help set up. There will be a choice of 3 different courses which will vary in difficulty. You choose the speed and the intensity to suit. Try for 7 to 10 intervals of around 2 minutes each/ you will need long recoveries so do we have an easy to see clock? Similar to last week, it will suit all levels. This time there will be a hill or two, real trees and logs but no rivers or streams and hopefully no land mines!! You will get dirty, you will get tired, but it will be fun. I will also have a few surprises but more of that nearer the night.

When I first started running I used to have a motivation tape that included the tracks Rocket Man, Pinball Wizard and Bat out of Hell. I was left this last weekend wondering whether it should now have included Three wheels on my Wagon, Puff the magic Dragon and The road to Hell. Gosh, I do struggle. Have you ever driven the car with the radio turned off, the windows open and your ear placed close to door because you thought you could hear something knocking? Well, that’s how my running has been going recently. However, I might just be turning a corner. These past few weeks I have been taking Christine into Wass woods and we have been working on hills simply because we have had a shocking winter and not really getting out there and clocking up the miles. This past week I did a 8.25 miler with 1000′ of ascent and managed 20 seconds a mile faster than the week before. Yes, an average pulse of 174 was perhaps a little too intense but my watch put it as the third fastest long run that I’ve done in the past two years. I tell you all this because I no longer manage pb’s of any description like everyone else at the moment, but I still love the challenge I constantly have between my mind and my body. Once I used to run 10 mile every day, today I struggle to run 10 miles once a year and that day is very fast approaching. The Ripon 10!!
Never ask a runner why but ask them how!
See you soon, Rob

FUTURE RACE LISTS
Sunday 27th May 2018 34th Melmerby 10K Road Race & 2 1/4 Mile Fun Run – 11:30 am
http://www.melmerbyrun.org/index.php
Undulating one lap course through the picturesque surroundings of Melmerby Village starting and finishing at the village hall. A popular event in which many competitors have achieved either SB’s or PB’s in the previous years.

Saturday 2nd June 2018 Galtres Fun Run – the Galtres Fun Run was a popular local community event, but unfortunately stopped being run in 2014. The event is being resurrected and will run again this year on at 1pm in Millfield Park. There will be a 2K and a 5K run and the entry fee will be £5. All monies raised will go to Easingwold Community Library and Easingwold Lions. https://bookitzone.com/di_watkins/YA2FFX

Wednesday 13th June 2018 Otley 10 Mile Road Race at 7:30pm – This is a long standing race organised by Otley AC for more than 25 years, with a fast 3 miles to start, followed by some testing hills crossing the Washburn valley north of the town. http://otleyac.org.uk/otley-10-mile-road-race

Sunday 24th June 2018 Staveley Stampede 10k – at 11am. Also free children’s fun run on the village green
Multi Terrain – Memento for all finishers. Numbers to be collected on the day. http://www.staveley-yorks.org.uk

FUTURE CHAMPIONSHIP RACES
May 13th – Ripon 10 – challenging – multi-terrain. Sun am
June 5th – HDSRL – Skipton – Tues evening.
June 19th – HDSRL – Ilkley- Tues evening. Hilly, mostly on road
July 8th – Kilburn 7 – scenic road race – Coxwold, Byland, Oldstead. Sun pm
July 17th – HDSRL Nidd Valley – Tues evening.
July 29th – James Herriot 14k (Fell) – 2 long hills, stony tracks. Sun am
Aug 12th – Darlington 10k – flat 2 lap road race. Sun am. Potential PB course
Aug 22nd – Sessay Swift 6k – local flat road race – 7.30 pm Wed evening
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/Dec – XC (to be arranged) 1 cross country
(e.o.d – enter on the day, at race)

THIRSK 10

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