Rob’s weekly blog and training update w/c 24/09/18

SATURDAY 22ND SEPTEMBER
Snape 10k - 12 pm. A nice village race, reasonably level,

multi terrain. Details, entry form, from 01677 470232

SUNDAY 23RD SEPTEMBER

See separate emails regarding – Cross Country on the Flatts, Thirsk
Relays. You should be able to run over the country at the same pace per mile for two miles as you would run for a three mile on the road. There will be twists and turns so you need to keep your legs busy and pulse high. If you like competition and running on the very edge of your ability, then relays are made for you. You are only running a two mile leg so you must be fully warmed up and please, don't miss your starting slot. Don't ever look at your watch while you run because you will be going so fast you wouldn't understand what it said. Also bring some warm, dry clothes because it forecasts rain and you won't all fit in the tent.

MONDAY 24TH SEPTEMBER
6.45pm Thirsk School, Topcliffe road, football field
As soon as we arrive we need to start moving about as it's going to get dark very quickly. Over the next couple of months, the aim is to increase the RAF circuit/ similar to around 35 to 40 minutes so Sonja would like to lift it up a notch before an easier session the following week. This last week went fine and you are all progressing surprisingly well. I notice the majority are now running and not jogging but you need to be careful of completing your exercises with the same intensity as you run. Once inside you will not be able to run with the same speed, so your exercise should be carried out at the higher intensity, this is a safety requirement. When you go home on a night and before you rush to put your performance on Strava have a look at your pulse readings. It should not have big fluctuations (Ups and Downs) and you should be aiming to keep in the 115 to 135 range. As your stamina increases then we can adjust with intensity and also the duration of exercises. As coaches we work both on your body and also your mind!! Christine would make a good coach because she has been working on my mind for years!!

TUESDAY 25TH SEPTEMBER
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 26TH SEPTEMBER
7pm Osgodby Bank car park- Kilburn road. 7.15 pm start . Monthly time trial.
I don't have any control over the weather or it seems the school either (It's closed tonight).

We are trying to give you variety so this months time trial is in the woods, station road next month. You will require a head torch and hopefully a few of the stronger runners will arrive early and check the course for the odd obstruction. Just go to the silver birch on the left hand side at the turn around point!! The course is exactly approximately two miles long just as the last time and is best described as gently undulating and will take road, fell, trail or any other type of shoe you care to mention. It will be good going.

SUNDAY 30TH SEPTEMBER
CHAMPIONSHIP RACE
- Lockton Limping Fell Race. 7 miles, 1083 ft climb. 10:30am
The race is part of the Dave Parry Winter Series and more details can be found on the Esk Valley Website
Entries are on the day. Runners need to complete a standard FRA registration form if you are not already registered in this years Dave Parry Summer Series
Levisham-Limping-Map_Annotated.compressed

Message from the head-coach:
In the past couple of weeks over one hundred different harriers have attended at least one training session, some have attended all four! I think this could be some sort of a record, so we are on a bit of a roll at the moment. It's fun and quite exciting so on behalf of all the coaches thanks for your support and hopefully we can keep the momentum going. For those newer members who are not receiving emails yet then either Fran has not processed your membership form yet or you may not have filled one in. All persons attending training sessions are required to fill one in and sign it, this then covers us coaches and also means you are insured too. I leave the money chasing for others to follow up!! Thinking about it: It would cost you £35 an hour for a personal trainer, you can get me a year for that!!

Challenge
Note, change of date!!
Due to circumstances beyond my control I've had to move the White Horse Challenge from the Wednesday to the Monday the 19th of November. I know it's straight after the Lakes weekend but look on the bright side, we'll be able to get all the washing done together!! So far, I have 20 names of those who wish to do it so it's going well and keep your training up.
See you on Sunday, Rob

FUTURE RACE LISTS

Sunday 14th October - Richmond Castle 10k 11am www.northernrunningguide.com/race/richmond-castle-10k

Sunday 21st October - Shaun Lee Johnston 10-mile race. Mostly off road, near Boroughbridge 11am start
www.shaunleejohnsonefund.co.uk

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

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
Dec 2nd – Fox Rush Farm, Redcar cross country – NOTE THIS HAS CHANGED
(e.o.d - enter on the day, at race)

THIRSK 10

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