Rob’s weekly blog and training update w/c 12/11/18

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.

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

MONDAY 12TH NOVEMBER
7pm, Thirsk School Thirsk School Gym. Clean shoes please. Indoors. More strength and conditioning work.

Outdoors. 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 min warm up 25 mins steady with a 30 sec stride every 2 to 3 mins with 5 to 10 mins cool down.

TUESDAY 13TH 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 14TH NOVEMBER
7pm, Thirsk School. Sports Hall. A shorter version of core work than last week followed by intense lung busters with Paul.

Outside: 2 x 6 x 1 minute with a 30 secs turnaround recovery ; 2 mins between sets.

Running is all about commitment and intensity and in this respect I thought the RAF circuit this last week worked wonderfully well. How lucky we are to such a large venue to train in. A two lap run took 50 to 60 seconds to complete which is, provided you went straight into exercise just about the right amount of time to do your sit up, press ups etc. Brilliant commitment from all those taking part. Maybe we could be a little quicker into the exercise/run change over because remember to get the most out of a 45 minutes session it needs to be a 45 minute session!!! You are almost 10 weeks into a training program so you should be getting into reasonably good shape. The next time we do RAF circuit I plan to add a third lap and work with intensities as well which will really test you.

THURSDAY 15TH 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 18TH NOVEMBER
NY/SD cross-country. Preston Park, TS18 3RH
If you are running and are not yet registered, then the league has asked if only team captains put your names forward. This saves explaining how it should be done each time someone comes forward.

TIME TABLE
11.00 U11 Boys & Girls 1.6k
11.10 U13 Boys & Girls 2.8k
11.30 U15 Boys & Girls 4k
11.50 U17 & S.Ladies + U17 Men & Over 65 Men 5.7k
12.30 Senior & Vet Men 8.3k

MONDAY 19TH NOVEMBER – WHITE HORSE CHALLENGE
This challenge is between you, your body and your mind. How hard or how easy you approach it is entirely up to you. To some it will be just another day at the office, to others it could be quite possibly the hardest thing you will have ever done. I respect each and every one of you and expect you all to do your very, very best. There will be sections of the course that will require you to sit on the floor, lay down on the floor and even crawl on floor under obstacles you may not be familiar with. It could be cold, it could be wet and there is a very good chance that you could get covered in mud from head to toe but then talking to quite a few of you, you are expecting nothing else. Your will need to bring a change of clothes for your journey home!!

Arrive in good time to allow for walk around the course to familiarise yourself and also time for your eyes to adjust to the light or lack of it. There will be a briefing at 7 pm with a 7.10 pm start. Due to the numbers taking part you need to sign in on arrival and sign out just before you leave. Please look for Margaret for this. The event is open to anyone who fancies taking part, not just members of TASH but they must also sign in the same as anyone else.

Bring an old blanket to keep in the car in case of an emergency. Also, there is soup (no charge) available in the car park so bring a mug. No mug, no soup. I don't want paper cups all over the car park!! Straight after the event it is hoped everyone would want to spend a little time in the Foresters so we can all see where the Thursday night group spend most of their time training.

Please come expecting the unexpected!! During the challenge there will be two people among you who are sworn to secrecy, one male, one female. Towards the end of the challenge they will make themselves known to you all!! All I ask is that you please do as they ask and respect their wishes. All will be revealed on the night. Cheers, Rob

FUTURE RACE LISTS
Dave Parry Fell Series

Nov 25th (CHANGE OF DATE) - Eskdale Eureka (In aid of CMRT); Eskdale Inn, Langburn's Bank, Castleton YO21 2EU – 10:30am
Dec 27th - Guisborough Woods; Guisborough Rugby Club, Belmangate, Guisborough – 11am
Jan 1st - Captain Cooks; Royal Oak P.H. - High Green, Great Ayton TS9 6BW – 11am
Jan 6th - Commondale Clart; Village Hall, Sandhill Bank, Commondale,nr Guisborough YO21 2HG – 10:30am

NYSD Cross Country
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
Dec 2nd – Fox Rush Farm, Redcar cross country – NOTE THIS HAS CHANGED

THIRSK 10

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