Rob’s weekly blog and training update w/c 11/02/19

MONDAY 11TH FEBRUARY

7pm. Thirsk School.  

INSIDE GROUP: Rolling circuits with Jody once again. Last week we had a tough one but once the music kicked in you all seemed to manage fine

OUTSIDE GROUP: The outside group will require head torches.  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 12TH 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 13TH FEBRUARY

7pm. Thirsk School.  

Core work followed by lung busters on the inside. Outside group. 10 x 2mins @ 10k pace with steady 30sec jog recovery. Smooth, relaxed running with no sudden increases of speed in preparation for the xcountry on Sunday at Richmond. All those running at Richmond and already registered don’t forget your number, (and vest) replacement numbers will cost you so much each! If you are not registered, then you need to look for me as I will collect the registration folder. You do not have to pay to run. All details of the race will be sent around prior to the event.

THURSDAY 14TH FEBRUARY

7pm sharp, VALENTINE’S DAY in 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 17TH FEBRUARY

CHAMPIONSHIP RACE – NYSD Cross Country (Separate email)

Richmond Old Racecourse

Access to The Old Racecourse is via a small car park off Racecourse Road, Gallowflelds Road Trading Estate. across the road from John Blenkiron & Sons Ltd, Joinery Manufacturers – postcode DL 10 4SU for those with Sat Nav. The car park will be signed and is to be used as a drop-off point only – for Clubs with tents and OffIcials. Everybody is asked to park politely on the many roads of the Trading Estate.

 

Message from the chair:

Thirsk 10 – so far, we have 774 (99 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.

Link: https://groups.runtogether.co.uk/Just4Beginners/Runs/Summary/e8ed2d3b-3561-4550-b721-c4ee04a14c69#_ga=2.205341527.65894174.1547203754-1143221847.1547203754

Duncan

 

Message from the head-coach:

Two thirds of you will have read Liv’s motivational email this past week and I love this sort of stuff. The alarm goes off in the morning, bounce out of bed, on with the running shoes and off we go. Another one in the bank and ticked off. I will bring a few spare vests with me for the x-country at Richmond (17th) just in case the new vests haven’t arrived by then. Also, in your email Liv you mentioned that there is a bit of a stigma attached to being competitive and having and wanting to win all the time. Well, not with me there isn’t! Walk tall, hold your head up high and be proud of what you do and what you have achieved no matter how big or small you think it is!! I hope your injury gets better soon.

You have to remember that how fast you run in the summer depends on how much strength and stamina you build up during the winter. Do too much and your body and mind will break down, too little and you will never reach your best you can be target. The more you improve the more confident you become. How good you become will also depend on your family, your friends, your work and also on how much pressure your body and mind can cope with. Running is easy, it’s when you want to run fast and compete when the problems start to occur. Prepare, focus, trust and believe.

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 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)

THIRSK 10

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