Rob’s weekly blog and training update w/c 15/10/18

SUNDAY 14TH OCTOBER
NYSD XC Acklam – see separate email. Good luck everyone

You should by now have had all the details along with pleading emails from your team captains to take part. I can't add to that but if you are running then you need to collect your numbers from me. (Rob) Please don't go to the start/finish areas to collect them because the club may incur a fine!! I will be on the course somewhere and don't look for the tent because it may be in Martyn's car boot and he might not be there.

MONDAY 15TH OCTOBER
7pm, Thirsk School Thirsk School Gym. Clean shoes please. Indoors. Similar to last week with around 30 mins of rolling circuits

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 16TH OCTOBER

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 17TH OCTOBER
7pm, Thirsk School. Sports Hall. After two very intense weeks of core work I'm making it slightly different and changing it into a rolling circuit designed to get you a slightly higher pulse for the running which is to follow. You all still need to improve on your core.
then split into two groups.

Inside. Paul will have something in mind which I'm sure you will all enjoy.
Outside. 24 mins alternating between 5k and 10k efforts with rolling recoveries.

THURSDAY 18TH OCTOBER
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 21ST OCTOBER

Shaun Lee Johnston 10-mile race. Mostly off road, near Boroughbridge 11am start

Brooms Farm (off the A168), Whincup Lane, Boroughbridge, North Yorkshire, YO51 9JN
www.shaunleejohnstonefund.co.uk/10-mile-multi-terrain-race

Message from the chair:
The First Aid course is booked for 22nd October 6.30pm at the Athletic Club. It is a 3-hour, one-night course. We have ONE SPARE PLACE. It will not cost the club any more money so let’s not waste it. First come, first served.

AGM was very well attended – thanks for coming and supporting our club.
Duncan

FUTURE RACE LISTS

Sunday 28th October - Whixley 10k. 11am. A multi-terrain run 95% off road 10k run across fields, tracks and bridal ways. A scenic run around Whixley and the surrounding area
https://bookitzone.com/jill_watkins

FUTURE CHAMPIONSHIP RACES
Nov 4th - Guy Fawkes 10 – road race. 4 significant hills! Sun am - SOLD OUT
Dec 2nd – Fox Rush Farm, Redcar cross country – NOTE THIS HAS CHANGED

THIRSK 10

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