Rob’s weekly blog and training update w/c 09/04/18

SATURDAY 7TH APRIL

Those of you who are marshalling tomorrow and miss a run out why not try a local charity run
Ben Campbell 5k & 10k Trail Run, Saturday, April 7 at 10am. White Horse bank, Kilburn
Please follow the link below to make your entries https://bookitzone.com/nicola_jenkins_1/sA2FFX

SUNDAY 8TH APRIL

The big day has arrived AGAIN!! – Thirsk 10. Looking forward to another great race hosted by Thirsk and Sowerby Harriers. Let’s hope the weather is kind to us and the race goes smoothly.
RUNNERS: Enjoy the race!
MARSHALS: Cheer the athletes on, especially our own members running.
OTHER: Pop down and enjoy the day

PLEASE CAN WE ALL HELP TIDY UP AFTER THE RACE. LOTS TO DO!!

MONDAY 9TH APRIL

7pm Athletic Club. Outside at last but please come wearing layers you can easily take off. It can still be cold on a night at this time of year.

TUESDAY 10TH APRIL

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 11TH APRIL

7pm Athletic Club. Come expecting a similar session as last week, ie 24 minutes of effort. I want to see how and where I can lay the track out first, so we can get the best for all groups. I’m hoping for it to be dry, so we can get our legs to come off the surface just that little bit quicker.

The weather was not too good last night but as nearly always it stays dry between 7 and 8 on a Wednesday night, just perfect for training. It was totally none productive to train on the field as it would have been ankle deep in mud, so we did the session on station road where the surface was at least 30 seconds a mile faster. I’m sorry for those who were expecting to train on the field, but it was just not possible. I hope you enjoyed the change of venue and manage to clock up some good times.

SUNDAY 15TH APRIL

CHAMPIONSHIP RACE – Hartlepool Marina 5 Mile Road Race – start 10:30am
The Historic Quay, Hartlepool Marina, Hartlepool, TS24 0XZ
http://www.hartlepoolburnroad.co.uk//

Message from the chairman:

Looking forward to Sunday – Thirsk 10. PLEASE CAN WE ALL HELP TIDY UP AFTER THE RACE. LOTS TO DO!!

Cheers
Duncan

Message from the head-coach:

I read a running magazine a few days ago and it had a few interesting articles. There was one all about core stability and suggested it would help prevent injury and improve your speed. Another article suggested that if you did between 5 and 20 minutes of warm ups (I would suggest 30 to 40) before you compete you would almost certainly get better times than those that don’t. A third suggested that those who performed high intensity work outs produced better times than those that don’t. My PE teacher Mr Bell was telling me all this in the 1960’s and it didn’t even mention his name anywhere! The same articles keep coming around and around but nowadays nobody believes them unless you can pick it up on a phone. There was also a large section on Ultra training but there always has been. It’s just today people like Fran try to in a day that I was quite happy to make me last all week. Work hard, change things gradually and keep it simple. Give your body time to adapt.

Thirsk 10 – I know there are a few newer members running on Sunday and we wish you all the best and hope you enjoy it. But you need to wear a club vest, so we can cheer you on. The person you need to see is Ken (the not so hairy one!) who will find you one. Remember, a club vest will improve your time by at least a couple of minutes and at least around a hundred people will be cheering you on.
I will be standing at Busby once again, Rob

FUTURE RACE LISTS

Fountains 10k – Sunday 29 Apr 2018 – 11am start www.fountains10k.co.uk
Mixed terrain run in Nidderdale
Run along quiet country roads, off-road trails and scenic moorland in Nidderdale Area of Natural Beauty

FUTURE CHAMPIONSHIP RACES

Apr 15th – Hartlepool Marina 5 – flat – mostly along the prom. Sun am
Apr 25th – Spring Coast Road 5k Wed 7.15pm – flat, Redcar Rugby Club, enter in advance
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)

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