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Training w/c 16/08/21

 

Harriers Weekly                                                          16th August 2021

Just a reminder to all those who have recently picked up vest or hoodies, to pay through BACs please, £10 hoodies, £15 vests. Thank you

This week’s training: 
Sowerby Gateway Track 6:50 start:

Monday 16th August:
Last Monday we weren’t very prompt at starting because not everyone arrived on time. You still need to register so if you arrive late you still need to tick the box. Arrive early then you will be on time. Arriving on time is a little too late. Being too late is no good to anyone. 

Tonight is the last night of preparation for Sessay Swift.  Warm ups and light core work. Followed by a 20 minute parlouf/ speed session. Make your efforts nice and relaxed and at about the pace you intend to run Sessay Swift. Your body needs to get used to running at your 5k pace. 
                                                                                        
Wednesday 11th August: NO TRAINING – SESSAY SWIFT 7.15 start 
There is no training session this Wednesday night. You are either running or marshalling. Wear your club colours with pride and great everyone with  a smile. 
This is your next club Championship race and we are competing against other clubs. You must wear a club vest. As a club we are also defending the team trophy which we won last year. The first 10 men and 10 women from each club to count. 

There is a massive entry of 350 runners, the course is flat and it’s going to be fast. I suggest you run at your 5k pace and hang on for the last 1k. This is your chance to clock up a good time, we’ve had some brilliant training sessions lately so don’t waste it.  Fast times don’t just happen, you have to make them happen. Just believe you last last 1k is going to be your best 1k and push for the finish as soon as you arrive back in the village. I know you can all do this, you just have to start believing it too. 

Weekend long run:
Mountain race route, Kilburn Woods
 
Good luck to you all, Rob

And don’t forget Lakes weekend: 
A date for your diaries: Annual Lakes Weekend
The Glaramara Hotel has been booked for the 1st weekend in November – 5/6/7th. There’s another walking group booked in too so we have to share. There will be space for 36 people. 
Cost will be 2 nights: £90 pp, per night
                   3 nights: £87pp, per night
Further details tbc.

Forthcoming Races:
Championship Races Remaining-
Actual Races:

17th August:  Sessay Swift
Very fast and flat. 

12th Sept: Tholthorpe 10k
Long drags, up and down. 

10th Oct: Redcar Half, flat.
Only fast if you run it fast otherwise it is steady as you go. 

17th Oct: The Whixley 10k (trail/road) now open for entries, Bookitzone

7th Nov: Guy Fawkes 10 (road/hilly and quite tough) – open now for entries

Virtual Races: 
26-29th August: World Mountain Race
This is also in place of the Kilburn 7.
Full details & route have been sent in separate email
 
X Country- tbc

HDSL (Harrogate District Summer League)
If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Training w/c 09/08/21

This week’s training: 
Sowerby Gateway Track 6:50 start:

Monday 9th August:
As always on Mondays, Warm ups, light core work and short, sharp interval work.  24 minutes.
Groups of three of equal ability.  Suitable for all abilities.
Two running, one on recovery.       
Similar to last week, this can easily be adjusted by increasing or decreasing the size of the circuit. 

Wow! When we all get together on the track it’s a large group but it works well. All ages and all abilities. Everyone encourages and helps one another. You will notice I adjust the session as we go along. Please, continue as we start unless I tell you to do otherwise. Sometimes I make it easier, sometimes I make it harder. I wouldn’t want you to get into the wrong group.

Wednesday 11th August: 
Only a week now until the Sessay Swift so this should be your last big interval session before you race. You need to be fresh and fast on the day. There will be no training session next Wednesday. Help is still needed for the race and there are still one or two entries left. Make a choice asap.

Warm ups/run.  2 x ( 4 x 3 mins @ 5k pace ) / 1 min rec / 3 min between sets. 

Weekend long run:
Steady run around Kilburn mountain race.  Hood Hill is now all marked out. Out and back. Green arrows on the way out, blue on the way back.
(Full route details & race instructions to follow later)

Forthcoming Races:
Championship Races Remaining-
Actual Races:

17th August:  Sessay Swift
Very fast and flat. *****get entries in, only a few places left, no entries on day*****

12th Sept: Tholthorpe 10k
Long drags, up and down. 

10th Oct: Redcar Half, flat.
Only fast if you run it fast otherwise it is steady as you go. 

7th Nov: Guy Fawkes 10 (road/hilly and quite tough) – open now for entries

The Whixley 10k (trail/road) is also on the list but not opened up yet. 

Virtual Races: 
26-29th August: World Mountain Race
This also counts as the virtual Kilburn 7.

X Country- TBC

HDSL (Harrogate District Summer League)
If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Don’t forget -Important Date for your diary –  Thursday 26th to 29th August.
Virtual World Mountain Running Championships 
This will take place in Kilburn woods. Approx 5.6 miles with a few up and downy bits. Teams of 6 which will be pulled out of a hat, but this is also a club championship race so points are available. It takes the place of the Kilburn 7.

Full details & route will follow nearer the date.  

Training w/c 02/08/21

Good Luck to everyone running Darlington 10k on Sunday.

This week’s training: 
Sowerby Gateway Track 6:50 start:

Monday 2nd August:
(reg. Maurine)  2 groups for warm ups and light core work.   Both groups for 24 mins parlouf/speed play session. Please pair up with someone of equal ability or it doesn’t quite work. You should be running quite a little bit faster than your 5k speed. This week I will make the circuit a little wider in the middle so you have to work just that little bit harder during your recovery. Twelve minutes one way/ twelve in the opposite direction. 

Wednesday 4th August: 
1 group. 2 x 2 mins / 1 min recovery, 2 x 3 mins / 1.5 min rec, 2 x 4 mins / 2 min rec, 2 x 2 mins / 30 secs rec. 
This session will really test you. Different distances and different recoveries. If you don’t concentrate and get your pace judgement correct you will struggle towards the end. Out and back as always to test your pace judgement and to help each other out. Not the short recovery on the final set. 

Weekend long run:
70 to 80 mins. easy as you like on trail.

Forthcoming Races:

Championship Races Remaining:
Actual Races – enter as soon as possible to ensure place- filing up fast:

1st August:        Darlington 10k 2 laps, fast and flat.
17th August:     Sessay Swift, very fast and flat. *****get entries in, filling up fast!******
12th Sept           Tholthorpe 10kLong drags, up and down. 
10th Oct:            Redcar Half, flat. Only fast if you run it fast otherwise it is steady as you go. 

The Whixley 10k ( trail/road) and Guy Fawkes 10 ( road/hilly and quite tough) are also on the list but not opened up yet. 
Virtual Races: 
X Country- TBC

HDSL (Harrogate District Summer League)
If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Don’t forget -Important Date for your diary –  Thursday 26th to 29th August.
Virtual World Mountain Running Championships 
This will take place in Kilburn woods. Approx 5.6 miles with a few up and downy bits. Teams of 6 which will be pulled out of a hat, but this is also a club championship race so points are available. It takes the place of the Kilburn 7.
Full details & route will follow nearer the date.  

Training w/c 26/07/21

Good Luck to everyone running the James Herriot on Sunday.

This week’s training: 
Sowerby Gateway Track 6:50 start:
Monday 26th July :
Warm ups, light core session, 22 minutes of parlouf/ speed play on grass. Done in pairs. 
 Adrian is being filmed completing the final part of his leaders exam so please, no taking shirts off. This has taken quite a while to put together so hopefully everything will be OK on the night. 

Wednesday 28th July: WHITE HORSE car park.
Monthly two mile time trial, 
with social afterwards, bring nibbles.
Full instructions in email to follow.

Weekend long run:
70 to 80 minutes with 2 x 10 mins of strong running,  equal distance apart. 

Forthcoming Races:

Championship Races Remaining:
Actual Races – enter as soon as possible to ensure place- filing up fast:

1st August:        Darlington 10k 2 laps, fast and flat.
17th August:     Sessay Swift, very fast and flat. *****get entries in, filling up fast!******
12th Sept           Tholthorpe 10kLong drags, up and down. 
10th Oct:            Redcar Half, flat. Only fast if you run it fast otherwise it is steady as you go. 

The Whixley 10k ( trail/road) and Guy Fawkes 10 ( road/hilly and quite tough) are also on the list but not opened up yet. 
Virtual Races: 
X Country- TBC

HDSL (Harrogate District Summer League)
If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Don’t forget -Important Date for your diary –  Thursday 26th to 29th August.
Virtual World Mountain Running Championships –
The ‘enter by’ date has been extended to 8pm on Thursday 29th July, 
Enter though button below.
 

This will take place in Kilburn woods. Approx 5.6 miles with a few up and downy bits. Teams of 6 which will be pulled out of a hat, but this is also a club championship race so points are available. It takes the place of the Kilburn 7.
Full details & route will follow nearer the date.  

Enter Mountain Race here by 29th July

 

Training w/c 19/07/21

Harriers Weekly: 19th July 2021

Just a reminder from Helen – a date for your diaries: Annual Lakes Weekend
The Glaramara Hotel has been booked for the 1st weekend in November – 5/6/7th. There’s another walking group booked in too so we have to share. There will be space for 36 people. 
Cost will be 2 nights: £90 pp, per night
                   3 nights: £87pp, per night
Further details tbc

This week’s training: 
Training registration
During the past year we have kept a track and trace registration. We are going to keep this going and from now on we can call it meet and greet but we need volunteers to do it. The only requirement is that you need a pen and you must have a smile. Grumpy people are excused form this duty. Volunteers are needed from Monday onwards so please let Rob know if you can do it. You to decide whether you are a grumpy person or not. If there’s a lack of volunteers we will know which direction you are coming from!

Sowerby Gateway Track 6:50 start:
Monday 19th July :
Bleep test. Short runs over a given distance to measure your fitness level. It will be interesting to see how much you have improved since the last test three months ago.  Andy will explain all about it on the night.  We usually have three groups finishing with the stronger group. While the early groups are being tested the later group will be warming up and doing core work. You must run in your speed ability groups or we will not be able to fit it into the night session. 

Wednesday 21th July: 
Warm ups followed by  2 x ( 6 x 2mins/ 1 min rec )  3 mins between sets.   These are big, big sessions but everyone is running well. We start together and finish together at all levels.
All the newbies please listen to Duncan. He will look after you but work together, help one another and try and finish the session.  Adjust the intensity to suit you but the stronger you are the faster you will run. Ideally you should be running this session at your 5k intensity  but bear in mind you will lose a little speed because you are running on grass. 

 I will not be at this session but the show will go on. I’m hoping to be running the HDSRL fixture at Wetherby but due to the high number of covid infections I’m not too optimistic it will take place. I just want to run a real race and see how I go. 

Weekend long run:
Try running out in 36 minutes and coming back in 35 minutes. Try not to look at your watch on the way back. It will give you a little focus while you run. The time will pass by so much quicker.  

 

Forthcoming Races:
The Mountain race will go ahead as planned. All the rest are subject to Government guidelines/cancellations etc  but all these races need our support. You must wear your club vest at all club championship races. However if any of the above races get cancelled I will swop them and use the course we used last year to run them as virtual races. 

The club is going to carry on with vouchers ( £100 +£50) for the rest of the year on all real and virtual championship races. This is to encourage and reward those who represent club at championship races. 

From now on we are in transition from virtual to real races. However there are still two training sessions a week and a monthly time trial so there is still plenty to do. 

Championship Races Remaining:
Actual Races – enter as soon as possible to ensure place- filing up fast:

25th July:      James Herriot trail 14k Castle Bolton Slightly undulating from start to finish.
1St August:   Darlington 10k 2 laps, fast and flat.
17th August:    Sessay Swift, very fast and flat.
 12th Sept      Tholthorpe 10kLong drags, up and down. 
10th Oct:        Redcar Half, flat. Only fast if you run it fast otherwise it is steady as you go. 

 The Whixley 10k ( trail/road) and Guy Fawkes 10 ( road/hilly and quite tough) are also on the list but not opened up yet. 
Virtual Races: 
X Country- TBC

Don’t forget -Important Date for your diary –  Thursday 26th to 29th August.
Virtual World Mountain Running Championships 
Kilburn woods. Approx 5.6 miles with a few up and downy bits.
Teams of 6 which will be pulled out of a hat, but this is also a club championship race so points are available. It takes the place of the Kilburn 7.
 Full details will follow in a separate email – Rob is organising.
you will need to enter before 20th July – enter though button below.   

HDSL (Harrogate District Summer League)
For those of you already signed up for the next race – Wetherby (Sicklinghall) on 21st July, you need to collect your number from Sharon or Duncan on the night.

 If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Enter Mountain Race Here

And a few further thoughts from Rob:

Parkrun: I would suggest all new members to register as Thirsk and Sowerby members on your parkrun portal. This means that with one click I can pick out all those who have run and I can then check you progress. It makes it easier for Marian too for the weekly newspaper. I would also suggest you buy the wrist ICE identification band and wear it next to your watch every time you run. I wear mine every time I cycle or run. They don’t cost much but one day it may save your life. 

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