Rob’s weekly blog and training update w/c 29/04/19

CHAMPIONSHIP RACES; please note a couple of changes to help the clash with Gormire Gamble (see bottom of email)

SUNDAY 28TH APRIL

FELL RACE

Blakey Blitz, start Lion Inn, Blakey Ridge, nr Castleton, Kirkbymoorside at 10:30am (check necessary kit list)

LONDON MARATHON

Good Luck to our harriers: Ken, Clare, David, Andy and Trish 

MONDAY 29TH APRIL

7pm. On the grass behind the Swimming pool. The Flatts.  

Everyone enjoyed last week’s session so something similar but a little more intense.

Running section. 2 x ( 6 x 30 secs/30secs recovery)  2 minutes between sets.  Try and stay smooth and relaxed throughout. Tall and upright etc.

 

Beginners group

Week 4. Too far in to now give up but you should now be feeling some benefit. Time to get serious and build on what you have started.

TUESDAY 30TH 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 1ST MAY

7pm. Athletic Club

Running  4 x 30 sec/ 30 rec  + 5 x 4 mins / 2 mins rec.  + 4 x 30secs/ 30 rec.     A strong session which requires a fairly big warm up. I want to concentrate on pace judgement so let’s see how it goes. 

THURSDAY 2ND MAY

7pm sharp, Starting from Helmsley, please meet at the Church.

Bring a clean jumper and some beer tokens for refreshments afterwards.

 

Message from the head-coach:

The Easter handicap at Sowerby Gateway went very well and like most others I thought the track seemed to be very, very fast. Hilary obviously liked it and deservedly went on to win. We ought to keep a record of all the fastest times and at the end of the first year award a prize of a pair of running shoes to the fastest male and female runner using either the 3k or 5k distance. I’m so convinced that the track will inspire and motivate athletes that I’m willing  to buy them myself for anyone breaking my 3k(8.45)  and 5k (15.20) pb’s.  It beats 40 years of running on Station Road any day.

A few days before London 12 I paid £3000 for a couple of tickets to go to the Olympic park. It was a Saturday which later was called super Saturday and it turned out to be the most successful gold medal haul ever in a single day for the GB team. We didn’t get into the stadium but we did watch Mo Farah win the 10,000mtres on a big screen with thousands of others. A fantastically brilliant day we did enjoy. Christine and I have seen Mo break British and European records at Birmingham indoors and we also saw him last year run his last two races on the track in the world championships. He is a guy who doesn’t know how to lose and I’m sure this is his time to step up on Sunday and Win London. To all those who are running from the club on Sunday I wish you all the luck you need to get the finish but you will not beat him and I’m sure, neither will anyone else.

see you soon, Rob

Note for the diary: Lakes weekend is 15th & 16th November 2019, further details later.

FUTURE RACE LISTS

Fell Races (check necessary kit list)

Apr 28th – Blakey Blitz, start Lion Inn, Blakey Ridge, nr Castleton, Kirkbymoorside at 10:30am

 

FUTURE CHAMPIONSHIP RACES

May 12th –  Ripon 10 – challenging – multi-terrain. Sun am Enter early

 May 21st  – HDSRL Harrogate – Tues  evening.

 June 4th – HDSRL Ripon – Tues  evening.

 June 20th  – HDSRL Dragons – Thurs evening

 July 7th  – Kilburn 7 – scenic road race – Coxwold, Byland, Oldstead. Sun pm Ent early

 July 28th –  James Herriot 14k  (Fell) – 2 long hills, stony tracks. Sun am Enter early

 Aug 11th –  Darlington 10k – flat 2 lap road race. Sun am. Potential PB course  “  “

Aug 21st – Sessay Swift 6k – local flat road race – 7.30 pm Wed evening

 Sept 1st – Tholthorpe 10k – fast, slightly undulating road race. Sun am Enter early

 Sep 29th – Redcar Half Marathon

 Oct 6th – Saltergate Gallows Fell Race, 17k, 430m ascent  e.o.d – REPLACEMENT / ALTERED RACE

 Oct 27th – Whixley 10k – multi terrain

 Nov 3rd –  Guy Fawkes 10 – mostly on road, with some significant hills  Enter early – ALTERED RACE

 Nov/Dec – XC (to be arranged) 1 cross country

 (e.o.d – enter on the day, at race)

Sessay Swift 2019

RACE NOW FULL - NO Enties on the day

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