Training w/c 21/06/21

Cleveland Relay 20th June.
Good luck everyone- and don’t forget we are suggesting a voluntary contribution of £5 to the Cleveland Mountain Rescue. The club has agreed to match all individual contributions, so this will be a significant boost for them.

And a couple of other up and coming…
A reminder about David’s 50th. Contributions to me at the end of the Cleveland Relays in Helmsley on Sunday evening, or training on Monday night or through my letterbox at 46 Topcliffe road Sowerby by Monday night please. Card will be at training Monday night to sign.
David will be presented with it Wednesday night at the start 6.50.
Thanks to all those who have contributed so far.

Sara Langstaff and Heather Bell are raising money for Macmillan Cancer Support by walking 26 miles up hill and down dale on 3rd July near Malham, talking part in the ‘Yorkshire Dales Mightly Hike’. Team of two named ‘Agony of De Feet’. Should anyone like to donate to the cause please see Heather or Sara at training or go to:

We have been contacted by Herriot Hospice to let us know some places are available on the GNR if anyone is interested: 
Due to cancellations and changes of circumstances, we now have x 6 Great North run places available which we need to fill by the 5th July!
We have added a Facebook post last night: it would be great if you share it?
We’re asking for a £50 registration fee and for supporters to try and raise £300. All our participants will receive a branded t-shirt/vest, a certificate upon completion, plus refreshments at the end of the event along with plenty of support, help and tips from our fundraising team.
If anyone would be interested, please can they contact me on:
This week’s training Sowerby Gateway Track, 6:50 start:
Monday 21st June:  
Warm ups, light core work. Grass group.  3 x 5 mins  Strong running if you haven’t competed/ recovery paced run if did. / 2 mins recovery. I’m looking at doing it on trail to see if it works!! 
Wednesday 23rd June:
Warm ups, light core work. 20 to 22 mins of 400 metres/ 200 metres jog recovery.  Lets have some discipline and group up before each effort. Smooth, strong strides. 

Weekend long run:
70 to 80 mins on trail.  2 x 15 mins strong, smooth running in the middle, equal distance apart.

And a few further thoughts from Rob:
 Virtual club championship races.  
 If in the future you do not submit your race times by the end of play cut off time, you will not be included in the draw or get points in the championship. Adding them later causes frustration, extra work and also delays the time in which the results can be sent out. In future it’s going to be a little like parkrun . No barcode/submission, no result. 

  Over the last few virtual races 25% more club members are taking part than a year ago. This is mostly due to the recent increase of new members. Also interesting is that around 20 members who appeared on the results list last year are no longer to be seen. Are you bored, injured, can’t be bothered or just plain worn out. The future is now. Tomorrow may never come. Please give me a call and we can have a chat. 

To all you relay runners this weekend. When you are running well you don’t need good luck. You need a pair of wings and a tail wind. 
Run tall, run proud and go like the wind. Rob

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