Rob’s weekly blog and training update w/c 16/04/18

SUNDAY 15TH APRIL
CHAMPIONSHIP RACE – Hartlepool Marina 5 Mile Road Race – start 10:30am
The Historic Quay, Hartlepool Marina, Hartlepool, TS24 0XZ
http://www.hartlepoolburnroad.co.uk//
RACE FULL – NO ENTRIES ON THE DAY

MONDAY 16TH APRIL
7pm Athletic Club. 12 to 15 minutes of intervals with long recoveries. Remember this may also be a recovery run so train accordingly. (This session is designed for all abilities.) The idea is to increase your speed. You can increase the intensity as you improve your strength and confidence. For some this may be the only speed work you will do during the week, so you need to be working at quite a high level to gain the best improvement. Your speed will also increase as the ground dries out, but we can’t do much about that.

TUESDAY 17TH 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 18TH APRIL
7pm Athletic Club. 3, 4, 5 minute x 2 with 1min recovery and 3 mins between sets. Hopefully quite a few of you will be able to attend both club sessions and if so, then this needs to be the more intense session. I’m trying to take advantage of putting a block of strong training together with a group before the summer evening races start and we all start to disappear. The athletes you train with and compete against are the ones who will improve your times the most. This session will also favour all abilities, all we have to do is alter the intensity. If you are ever in doubt, then please arrive early and try and see me before the session begins. Everyone is important so don’t be frightened to ask.

Thirsk 10 committee after – Anyone with any comments please email Duncan on gd.fothergill@btinternet.com or see him or Phillip at training

SUNDAY 22ND APRIL
Virgin Money London Marathon – I’d like to wish our runners well for the London Marathon, enjoy!

Message from the chairman:
Thanks so much to everyone who helped pull off a fantastic Thirsk 10 race on Sunday; I’m proud to be chair of a great club.
Cheers
Duncan

Message from the head-coach:
The Thirsk 10 race committee is made up of several hard-working individuals who use 40 years of handed down experience to provide one of the best road races in the North East of England. They continue to improve and adjust as the years go by. It is a race organised by runners especially just for runners. It is backed up on the day of the race by another 50 to 80 club members and volunteers who help to make sure it all happens and make it such a fantastic event. I am pleased to be part of such a well organised team. I loved every minute of last Sunday so thanks for helping make it happen. I have not run on the “new” Thirsk 10 course yet so Phillip, I am here and now saying I am going to run it in 2019 and will not be available to marshal. I will however help set up and also help escort the runners around to the start. They can find their own way to the finish. I am looking forward to being greeted by the marshals at Busby Stoop, apparently, they are quite vocal!!!
Times are a changing and if you look at the results only 20 runners went under 60 minutes, the lowest percentage in the 40 years the race has been going. (I have run at Thirsk when there have been 50 runners under 55 minutes.) I don’t know why because the course is flat, the conditions on the day were perfect so I would have expected most athletes to have posted good times. Yes, I know we are all getting older and likely to run slower times but the younger ones either don’t like competition or are doing other sports. But then we must remember that Thirsk being flat is one of toughest races possible because it is relentless, there is no place to rest and it just keeps coming at you. Perhaps next year I will find out just how hard it is! (I’ve not forgotten, I just want to see if I can still do it!)

Mr Grumpy!! Why do runners find it necessary to take a gel in a 10-mile race? I don’t know the answer to this one but when they do so why do they not take the wrapper with them! I get tired of picking objects up after the Grandkids, surely, I don’t have to pick them up after adults too. If you find a need to use a gel, then find a need to take the wrapper with you. Luckily, I did have a bag with me.
Zambia. Remember I asked a month or so ago for old running shoes, tee shirts etc which Christine and I will send out to a village and school not too far away from Victoria Falls in Zambia. We did this last year and they were very much appreciative. Due to the accumulation of boxes in our garage we are going to do the same again. Yes, we need the space. I can get the best deal on postage if I do it all together as a one off so please, if you can help then bring them down to training in the next couple of weeks. I will get some photos to show you when the goods arrive so maybe you might just have a pair of running that have a little more mileage in them than you once thought.
See you all at Hartlepool, Rob

FUTURE RACE LISTS
Fountains 10k – Sunday 29 Apr 2018 – 11am start www.fountains10k.co.uk
Mixed terrain run in Nidderdale
Run along quiet country roads, off-road trails and scenic moorland in Nidderdale Area of Natural Beauty

FUTURE CHAMPIONSHIP RACES
Apr 15th – Hartlepool Marina 5 – flat – mostly along the prom. Sun am
Apr 25th – Spring Coast Road 5k Wed 7.15pm – flat, Redcar Rugby Club, enter in advance
May 13th – Ripon 10 – challenging – multi-terrain. Sun am
June 5th – HDSRL – Skipton – Tues evening.
June 19th – HDSRL – Ilkley- Tues evening. Hilly, mostly on road
July 8th – Kilburn 7 – scenic road race – Coxwold, Byland, Oldstead. Sun pm
July 17th – HDSRL Nidd Valley – Tues evening.
July 29th – James Herriot 14k (Fell) – 2 long hills, stony tracks. Sun am
Aug 12th – Darlington 10k – flat 2 lap road race. Sun am. Potential PB course
Aug 22nd – Sessay Swift 6k – local flat road race – 7.30 pm Wed evening
Sept 2nd – Tholthorpe 10k – fast, slightly undulating road race. Sun am
Sept 30th – Lockton Limping Fell Race. 7 miles, 1083 ft climb. Sun am e.o.d
Oct 7th – Bridlington Half Marathon – road. V. undulating. Sun am
Nov 4th – Guy Fawkes 10 – road race. 4 significant hills! Sun am
Nov/Dec – XC (to be arranged) 1 cross country
(e.o.d – enter on the day, at race)

THIRSK 10

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