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Harriers Weekly 22nd Nov 2021

Christmas Party – 7pm Saturday 11 December @ Thirsk Racecourse
See separate email of 28th October with menu and how to book!
£30 / person. Partners are very welcome.
Come and make up for last year 😉 and get dancing 💃 🕺
Championship and prizes presentation.

Monday 22nd Nov: 6.45 for 7pm start Sowerby Gateway Track
Warm ups and core work. Track. 3 to 4 laps ( or 20 mins) of 300 metre efforts/ 40 seconds recovery. It is important to get into equal ability groups. Another good tip is to get the fastest runners in each group to set off first. You will understand why once you get going. This has worked well over the past few weeks.

Wednesday 24th Nov: 6.45 for 7pm start
Thirsk School Sports hall.
Registration, briefing and warm ups. @ 7 .20 outside group move to the SGTrack. Intense intervals inside.
Track session: Pyramid. 1 x 3 min, 4 min 5 min/ 5 min, 4 min, 3 min. Recoveries. 1 min, 90 secs, 2 min 90 secs, 30 secs. @ strong 10 k pace.
Either on the track or grass. We need to move from the hall to the track just that little bit quicker. The last one through closes the gate.

When we met in two different places it had been suggested that it could be splitting the club. From now until Christmas we are trying to meet in the School first and then split soon after. A bit of a bind but it’s how we always used to do it. It also lets us see faces of new members and encourage them into the club/ family. It may also encourage more members to take part in club championship races and other club races which is not happening at the moment. I also have to make sure that I have the correct number of coaches covering the correct sessions on the right night. Most of you just come to run. There is a lot of activity going on behind the scenes. Whichever you decide, please wait until a qualified coach arrives before you start a session.

Weekend long run. Again 80 mins steady on hills but working smooth and relaxed on the climbs.
(Don’t forget Croft xcountry on Sun 21st…..)

Safety: Outside- You must wear head/ chest torches at all outside sessions to see and be seen. Sessions will be adjusted depending on the weather; dress accordingly. When running the intervals on the damp grass, overtake on the outside each time and try not to take the corners sharp to avoid falling.
Inside- Please make sure you shoes are clean.
The school security entry system means you must arrive between 6.45- 7pm to be let in and leave the building by 8pm. (If you arrive later then you can join the outside group on the track.)
If you have an emergency and have to leave early you must see the coach who is in charge and they will make arrangements to let you out.
Forthcoming Races:

X Country dates:
21st November – Croft Circuit, Dalton on Tees, Darlington – see separate email of 18/11 with details/timings etc
5th December – Summerhill Country Park, Hartlepool – championship race
9 – 12th December – Virtual xc by kind arrangement of the Wikeleys at their farm in Knayton

Also 11th December, North Eastern Cross Country Champs at Sedgefield

13th March 2022 – Thirsk Ten.
Entries open now online. Club race so if you’d like to run our race please provide a marshal to cover your place.
And a few last thoughts from Rob:
Kilburn Woods- how long did it take to organise I get asked? Two site visits with Alison and Andy B. A couple of hours moving things around and marking out, then it’s all systems go. Now we know what we are doing we could sort it out in 15 to 20 minutes. It’s a brilliant place and something I was going to do just before Covid. (who needs to go to the gym?) Wouldn’t it be good to do it in the snow? Nature at it’s very, very best. Did you all hear the Owls? We need to get better organised with transport another time. Bulk up, say in Bagby and bring only full cars. There is a shortage of parking.

Two important dates for your 2022 diary:
At the moment we have quite a good number of highly talented veteran athletes within the club and they need to be competing in County and national championship races. When opportunities arise you need to grasp them with both hands –
Early March 2022 the Yorkshire vets xcountry championships are being held on the muddy hills of Sheffield. We have 5 to 8 senior runners who could medal. We could even send teams. Think about it.
On the first weekend of September 2022 the World masters mountain running Championships are being held in the South East corner of Ireland. Distances are 8 to 10k on a course no more difficult than our own mountain race in Kilburn woods. You can all do it. All the championship races take part on the Saturday. There is an open race on the Sunday on the same course. I will be entering both. 10 members have already said they intend to run this event. There are no qualifying standards and anyone can run. You are also entitled to wear a national vest. I should also mention you have to be over 35 to run in the masters races. I quite easily qualify for this. Younger ones can run in the open race. I have spoken to Sonja and she is sussing the place out. Paul junior is hoping to run.
If we get a huge interest for these then the training can be adjusted to suit. We won’t be going to look at the scenery, we go to compete.
Keep smiling and see you all at Croft on Sunday. Bring your vest and look for the tent. It’s gong to get colder so bring a pair of gloves too.
Rob

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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

 

Save the date: 13th March, 2022

2022 Thirsk 10

M

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