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

HAVE YOU GOT YOUR CHRISTMAS MENU OPTIONS IN YET?

 SATURDAY 9TH NOVEMBER

Ian Codling is aiming to complete his 100th Park Run at Fountains Abbey this Saturday; please come and support this great guy on this wonderful achievement.

 

SUNDAY 10TH NOVEMBER

LAST CHAMPIONSHIP RACE FOR 2019 – NYSD Cross Country (See separate email)

Caedmon School Whitby. Airy Hill, Whitby, Y0211QA

MONDAY 11TH NOVEMBER  (club training night)

Briefing at 7pm, Thirsk School Thirsk School Gym. Clean shoes please. Indoors with Jody.

You should now all be in pretty good shape as we are almost ten weeks into a winter training program. Be positive, time to increase the intensity and move forward.

 

Outdoors. Ken and Duncan are taking an outside group.

5 mins easy jog;

30 secs speed [starting steady speed and building] / 1.5mins easy x 8;

5mins jog together around full perimeter.

Total 26mins

 

Also 7pm Swimming pool. Molly continues the walking and talking group.

 

TUESDAY 12TH  NOVEMBER  (social run*)

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.

WEDNESDAY 13TH NOVEMBER  (club training night)

6.45 Sports Hall. Thirsk school. Core session with Olivia. We will be good to go at 6.45 for those who want a bigger session and increased mileage. A good warm up will enable you to put in a more intensive core and running session and will also help reduce injuries. Remember, to be the best you can be you need to have core, strength and speed. Any weakness in any of these departments you will get injuries and resigned to a lifetime of running slow.

40 minutes warm up and core work then split into two groups.

Inside. Short and sharp intervals. (lung busters)

Outside. 3, 4, 5 ,4, 3 mins/ 1 min recovery. @ 10k pace. Head torch and shoes for grass.

THURSDAY 14TH NOVEMBER  (social run*)

7pm sharp, Starting from Kilburn just past the white houses (winter route).

Bring a clean t-shirt and some beer tokens for refreshments afterwards.

 

Message from the head-coach:

Has anyone tried the new Hoka speed goat trail shoes yet? I have been using the old ones for the past three years and always thought they could do with the extra cushioning. Early in the year I ran in Hoka Clifton 4 but didn’t think there was plenty of flexibility in the forefoot but they prevented any more injuries so put up with it. In Italy and at the Guy Fawkes 10 I wore Clifton 5 which is more flexible and my legs come through smoother and dare I say faster. Running is not just about performance but it’s about recovery and being able to walk in comfort if nothing else.

I think I’ve peaked!! On Sunday I ran the Guy Fawkes 10 and everything went just like a dream. I pushed hard on the hills and my legs felt strong, I floated and pushed on the down hills and my legs responded by wanting to go faster. Road is my least favourite surface, but it is possibly my best race for quite some time. Time to ease back a little, recover and then try to do it all over again. sometime some I fancy lowering my 5k times.

For the record!! 180 strides / minute, average pulse 168. 1100′ of ascent/ descent. 10 miles, 150th out of 800, 1st in my age group and in my 67th year. Just at the minute I’m a happy little bunny.  

The hardest training session I used to do was 3 x up and down the White Horse bank on the road. 7 minutes up/ 8 minutes down. Roughly 6 miles, 2500′ of ascent /descent in around 45 minutes. No strava, no facebook and an ordinary casio sports watch that cost me about three quid. I became very good at running up hills and my watch lasted around twenty years. I bet there isn’t one of you out there who will be using the same watch you are wearing at the moment in ten years’ time, never mind twenty!!

* social runs are not a club training night and therefore not covered by our insurance.  Please enjoy these nights under your own risk.

 

FUTURE RACE LISTS

Trail Series – starting at 10 am, enter on the day

Race 2 – 24th November – Gavin Duffy’s Memorial 5k Trail (all the money for this event goes to charity)

Cowpen Bewley Woodland Park, Seal Sands Link Road, Stockton-on-Tees TS23 3NF

Race 3 – 22nd December – Santa 5k Trail (TBC)

Preston Park, Yarm Rd, Stockton-on-Tees TS18 3RH

Race 4 – 26th January – The Acorn 5k Trail

Acorn Sports Centre, Heythrop Dr, Acklam, Middlesbrough TS5 8QB

Race 5 – 23rd February – Holme House Prison 5k Trail (All the money for this event goes to charity)

Holme House Rd, Stockton-on-Tees TS18 2QU

Series Presentation Race 6: 22nd March – Saltburn 5k Trail (TBC)

Fell Races (check necessary kit list)

Dec 1st – Eskdale Eureka, 14.3km/470m, Eskdale Inn, Langburn’s Bank, Castleton, YO21 2EU

Dec 27th – Guisborough Woods, 8.8km/376m, Guisborough Rugby Club, Belmangate

FUTURE CHAMPIONSHIP RACES

Nov 10th – NYSD Whitby Cross Country, Caedmon School, Airy Hill, Whitby YO21 1QA

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