Rob’s Weekly Blog and Training Update w/c 20/11/17

SUNDAY 19th NOVEMBER
NY/SD cross-country.  Preston Park, TS18 3RH
If you are running and are not yet registered, then the league has asked if only team captains put your names forward. This saves explaining how it should be done each time someone comes forward.

TIME TABLE
11.00 U11 Boys & Girls 1.6k
11.10 U13 Boys & Girls 2.8k
11.30 U15 Boys & Girls 4k
11.50 U17 & S.Ladies + U17 Men & Over 65 Men 5.7k
12.30 Senior & Vet Men 8.3k

MONDAY 20th NOVEMBER  
Thirsk school 18:45 doors open session starts at 19:00.
We seem to be getting quite full on a night now which usually means it is cold outside and the session inside is providing a good workout. Please be patient while everything gets set out, Sonja is working very hard to make it all work. Last Monday was an extremely brilliant session and we just about all fitted in. I think around 65 were present.

Just a few pointers which might help you get the best out of your session, to be the best you can be.
1. If the workout is for 30 minutes then 26 or 28 minutes is not quite crossing the line. You need to work on your pace judgement / stamina to last the 30 minutes.
2. Instead of starting at 10 or even 8 exercises then start at 6 and work through until you have finished the complete set. Then start all over again. As you build up your stamina you can                           increase the number of exercises you do.
3. Find someone to train next to you who is around your ability or slightly better, this way you can improve together.
4. Once you have managed to complete the full set comfortably then you need to increase the intensity.

Quite a few of you have a pulse monitor so use them (I know most of you don’t!)  If I have raced the day before then I train in the 110-120 bracket, if I haven’t I go for 120- 130. It means I get a good work out and it makes it worthwhile getting changed. If you can talk and exercise at the same time, then you are probably around the 80-90. The benefit of the pulse monitor will help you keep your intensity even throughout the session. However, the main thing is that you enjoy it and you come away feeling as though you did just that little bit better than the week before.  If you need any help, then please just ask.

TUESDAY 21st NOVEMBER 
Social run from Thirsk and Sowerby leisure centre at 19:00 (meet in foyer) on well-lit paths and pavements. 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.

WEDNESDAY 22nd NOVEMBER 
6.45. Athletic Club.
For the next two weeks there will be no school on the Wednesday nights. It will concentrate only on speed endurance (no core work) and will consist of a light warm ups with 30 plus minutes of intervals/speed work. Hopefully the lights will be on but those with head torches bring them just in case. I can adjust this session for all abilities and distances so don’t be afraid to take part. I am here to help you the best I can, just ask me before we start.

Message from the chair: Only 23 miles left in my 1000-mile challenge, my aim is to complete the 1000th mile at Fountains Abbey on Saturday 25th.  Thanks everyone for your support. Please see me for tickets for the 25th November at Topcliffe Village Hall, great night out with live band and Fish n Chips all for £20 plus auction to raise money for Bloodwise and Teenage Cancer Trust.
My email address is gd.fothergill@btinternet.com or mobile 07981 783064;

I just heard Christine saying I’m still washing mud out of my feet from this past weekend! I bet you can’t guess where she ran last Sunday?
Wow, It’s the lakes again! Let’s hope for some good weather and bright skies, we need to be able to see the stars on top of Honister Pass on Saturday night. Don’t forget your head torches too because we also need to see which way Gavin is taking us and we don’t want to get anyone lost. Do we have any first timers going with us this year?
The first run is anti-clockwise around Buttermere at 3pm on Friday afternoon. (All times are from the clock above reception) This is the best time to see the sunset settle over the lake as we trot round. I say this every year but all we seem to see is low cloud and hardly ever the sun. This year could be one!
Going to pack, Rob.

FUTURE RACE LISTS
Stockton 5k Winter Trail Series is good, usually 10am start,.  All near to Stockton
Nov 26th – Cowpen Bewley Nature Reserve
Dec 17th – Preston Park
Jan 21st – Wynyard Woodland Park
Feb 25th – Tees Barrage
Mar 25th – Ropner Park
Also
Nov 25th – Ravenstonedale 10k – Road, near Kirkby Stephen – nice village race, undulating
Nov 26th – Barnsley 10k – road, undulating
Dec 2nd – Great Langdale 10k – road, undulating
Dec 10th – Leeds 10k Challenge – off road, John Charles Stadium
Dec 17th – Loftus and Whitby Poultry Run – mostly road, hilly.  All prizes dressed poultry!
Dec 31st – Jolly Holly Jog, Ripon, multi-terrain
Jan 7th – Stuart Pailor Memorial Race (Old Monks Race), about 5 miles, multi terrain – Hart near Hartlepool