Rob’s weekly blog and training update w/c 23/04/18

SUNDAY 22ND APRIL
Virgin Money London Marathon – I’d like to wish our runners well for the London Marathon, enjoy!

MONDAY 23RD APRIL
7pm Athletic Club. I have been asked to set up a trail circuit once again like last year for tonight. It is already at the planning stage and so far, I have two small islands, a stream, a river and quite a bit of forestry. There are also some fast sections for those who don’t like the fiddly bits so there is something for everyone. I’m hoping each circuit will take around 2 minutes, so I will pop in a long one for the faster ones and a shorter one for those who are not quite as fast as the fast ones with the intention that everyone exercises for around the same time. You will all have quite a longish recovery, so you can catch up and find out what has been going on over the weekend, but it is hoped most of you will achieve 6 to 7 efforts. You will experience a change of leg speed at least 6 times on each lap. I’m going to require a little help on this one to set up but I’m sure we will manage just fine. If the weather is bad, then everything will still go ahead as planned. This is hoping to be classed as a fun session.

TUESDAY 24TH 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 25TH APRIL
7pm Athletic Club. 2 x 6 x 1minute/ 1 min recovery / 3 minutes between sets.

or CHAMPIONSHIP RACE – 7.15pm Spring Coast Road 5k. These races are becoming very popular so are soon sold out. Sorry to those who couldn’t get in. I think there is still a reserve list, so you might still be able to get in. You may have noticed on this one that the prizes are not given out in finishing order but in age adjusted percentage order regardless of sex or age. It’s the one who puts in the best performance on the night that wins the prize. There are 25 prizes and I’m expecting most of them to be given out to those producing in excess of 80%. This will be a cracking race. Last year I came 26th so I’m hoping to produce just that little extra. Time will tell and it all depends on the night.

SUNDAY 29TH APRIL
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

Message from the chairman:
My challenge to myself this year is to run at least one mile a day. I’ve reach day 110 and interestingly 330miles (easy sum for me this one; 3 mile a day on average). Unsure how I’ll get on now the sun has arrived.
Cheers
Duncan

Message from the head-coach:
Good luck to all those taking part in the London Marathon and remember it’s all about pace judgement. If it is hot and you are not used to the heat, then you run that little bit slower. I will be thinking of you. I’m out early on Sunday morning as usual so I’m back early to watch it all on tv. I’ve seen them all. Mo is probably out of his depth on this one as it is four times the distance he is used to but if it is left to a sprint finish then he is your man. Enjoy the day. 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 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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