Training w/c 13th September

Here’s this week’s training from Rob:
If you are running the ‘Darlington 10k’ or ‘GNR’ this weekend, good luck and please don’t forget to send me your results – trishr16@gmail.com 

Monday 14th September. 7pm. Sowerby Gateway track.
Up to 25 mins of core work with reducing recovery  time. We are slowly building the intensity before we can start easing back. 
Track session.   7 x 2 mins / 1 min rolling recovery. @ 5k to 10k pace depending when you races this past weekend. You may need to recover so ease off on the efforts if you are feeling tired. This will be the toughest session of the week. 

Wednesday 16th September. 7pm. S G Track.

A light core session which you can use as a warm up followed by the 2 mile summer handicap. Your handicap time is already worked out on your previous time trial results and is sealed in an envelope. Nobody knows your time. All you have to do is run a 2 mile distance  as fast as you like and post your time to Duncan. He will do the rest. There will be a winner and there is a trophy. Sorry it has taking a while to put in place but we’ve been so busy running up mountains it’s been difficult to put in place. If you run the race on the SGT the distance is 3.2k  ( 3,200 metres) regardless of what your watch says. So everyone runs the same distance you must run on the red track and to keep to left of the white line at all times. If you take the racing line and run on the black you will not be running the correct distance. Do I need to say anything else? 

Weekend long run.
75 mins .  Easy , 60 seconds a mile slower than you intended Redcar Half pace. These next few weeks your body is going to be under quite a bit of pressure so look after it. It’s a flat course so you need to be looking for good times. 

Next Steps: The club  is purchasing some lights as an aid for training so expect some changes. From now on it will be dark when we finish so you may need to bring a head torch. We will make it work, it’s just a matter of finding out how. I hope you don’t mind playing about in the cold and the dark. We have some brilliant training facilities now, we just need to use them. Over the next few weeks I’m going to set up a track on the grass too. If numbers keep increasing we can split into two groups, be safer and still have a good, meaningful workout.  Besides, it’s not good for you to expect your body to be working out on a hard surface all the time. The grassed area is a perfectly good surface for fast running. 

Please, read the Covid instructions ( here ) before you come to training. Our Covid officer Andy will keep them up to date as they are changing all the time.  We have to be safe during this difficult time. From Monday Christine and I can’t see all our three grandchildren together ( again) as a family group. If they all came to the training sessions, we could. 

I’m going down early on Monday night (6 30pm) to do a one off, quick litter pick around the SGT. Anyone want to join me.? 

For those still to run the Virtual Darlington 10k, have a good one. It’s a point to point, there and back race. Please read the instructions carefully. ALWAYS. 

Rob

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Thirsk 10 - 2020

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