Training Week Commencing 24/08

Virtual Sessay Swift 6k:
TUESDAY 25th, THURSDAY 27th and SATURDAY 29th. August.2020: Venue Sessay. 
A competition between our friends at Easingwold Running Club who will be running on Wednesday, Friday and Sunday. This is also a club championship race. Again two for the price of one.
 1. This is open to Club members, guests and friends. Everyone will get a finish time but only club members will count in the inter club competition and the championship. All prize draws are as previous races. 
 2. The race starts opposite the sign post/garden gate at Ivy house, Sessay,  which is approx 260 metres south of the Cricket Club car park. The finish is on the footpath opposite the post box in the Cricket Club car park. Photos of start and finish below.
 3. Run in a clockwise direction on the right hand side facing on coming traffic. Take all the turns right on the main road. If you don’t know the course then drive round it first. Only elapsed times will be accepted.
 4. Course opens at 7 am and closes 7.30 pm. No one on the road outside these times please for safety. Wear something bright. Usual covid-19 rules apply. No head phones. 
5. Please respect the village, park responsibly, use the cricket club car park. 

Both clubs have agreed to donate £100 each to the Sessay community for allowing us to take part, split equally between the cricket and the bowls club.
The first 10 female and first 10 male in each club are to count. The team with the lowest combined positions score will win the trophy. Send your times in to Trish as soon as you finish. There could be quite a bit of working out to do. 
I leave you with the words of Sir Harold Shepherdson. “You play hard, you play fair and you play to win .Coming second is not an option.” 

Training
Monday 24th Aug. 7pm  Sowerby Gateway track.
Light core work followed by 7 x 30 secs @ 5k pace with 1 minute easy/comfortable recovery. 

Wednesday 26th August. 7pm SGT.
Light core work followed by   3k /  300 metre 10k pace/ 200 metre 5k pace.
               
When running in pairs on the track try to keep to separate lanes. One on red, the other on black. Take a wide birth when over taking. If you are following someone and you are within 8 metres of the person in front then you are too close. Please keep your distance. 

 Weekend long run. 70 to 80 mins of relaxed running. Put in 2 x 5 mins of slightly higher tempo/ faster effort throughout the run. It stops the boredom and makes the time go a little quicker. 

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Thirsk 10 - 2020

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