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Training w/c 29/03/21

Training w/c 29/03/21

Firstly this week, a note from Helen:

As the new Chair of Harriers for those new members who don’t know me or the rest of your Club’s Committee I hope over the next couple of weeks we get to say hello & you enjoy some training! Please be make yourself known at the track on Monday & Wednesday nights. Welcome.

A huge thanks to Adrian who for the last few weeks has kept us going & sane with our core zoom sessions. I’m sure we shall be even more grateful on Monday night when we do our core exercises at training!! This was new for the Club so please feedback either at training to Rob or I on the What’s App harriers group so we can learn for the future.

Secondly, this weeks time trial, some great improvements in time for 2021 so well done to those who achieved. Let’s hope that’s the last virtual and we look forward to the Easter Handicap in a couple of weeks.
Helen Ashworth

Return to Training!
Welcome back to training with Thirsk and Sowerby Harriers. Training returns to Sowerby Gateway track from Monday 29th March. Here’s Rob’s instructions:

Please note the following before coming to training:
1. We are now allowed to travel for organised training and competition, please check UK Athletics website for greater detail and remember Covid rules apply.
2. You will need to register before you go onto the track. Alison and Christine will greet you on the slope that guides you on to the field. We need volunteers to take turns at taking registration from now on & you will need to be present from 6.40pm.
3. Covid rules are basically the same as on day one. Don’t touch anything, anyone and keep your distance. Please listen to your group leaders.
4. Coaches arrive to set up for training before 6.45 pm. This is a good time to ask questions about training. 
5. Warm ups will start at 6.55pm, that’s 5 to and not 5 past!

Monday 29th March
Monday Interval session on grass. 
4 x 4 mins strong / 1 min  steady  We don’t stop.

Wednesday 31st March:
Warm Up. Light core work. 
3 or 4 laps 100, 200, 300, brisk even paced efforts with just 20 seconds recovery.      

Weekend long run:    
75 minutes to include 3 x 10 mins @ stronger/ 10 mile pace placed at even intervals.

All groups will start training with a gentle warm up followed by light core work and once fully warmed up, intervals. There are usually two groups. A beginners group is hoping to start on April 14th which will make three. 
One group will run long intervals with short recovery on grass, (Rob’s group). The other group will run shorter, intense intervals on the track, (Andy’s group). 
Please ask if you are unsure which group you  want to be in. You can change groups the following week if you want. 
During group sessions most of you will train harder than you would than if you were on your own. Please pace yourself carefully. You need to finish the session.
This is our first group session for 3 months. We’ll start off gently and increase the work load each week. Don’t chase times. Your speed will improve as the weeks go by. 

The next Championship race, virtual Hartlepool 5 miles will be held next weekend, and details will follow in a separate email, including all the information, route, description submission etc. that you will need. 

Easter Handicap will take place on Wednesday April 7th on the Gateway using both the track and the wasteland to the right.
There will be more details next week but I need 4 or 5 volunteers to help mark out, measure and to make sure nobody walks off with the markers while we are using them. The aim is to give a little variety and to challenge you to a higher level. You have to train your brain to train your body to run faster over uneven surfaces. Besides it should be fun!.  

Forthcoming Races:
A long time since we listed any race dates, but hopefully this is now going to change.
Here’s the first:
The 2021 Hooded Horse 10K Trail Race in Memory of Ben Campbell  
Sunday 27/06/2021 10am -12.30pm
Details on Facebook, entries through Bookitzone.

And a few final thoughts from Rob :
You have to train your brain Grandad Rob. That’s what our youngest 4 year old Grandchild said to me at Christmas. Then she was on single letters. Now she’s doing fully joined up words and reading all on her own. As soon as it’s possible I’m taking all 3 Grandkids  to White Rose Books and spoiling them something rotten. They all really love reading. I’ll settle for a cup of coffee and a big piece of cake. If there is anything I’ve missed this past year is sitting them on my knee and reading them a story. I love watching them read and learn. Soon it will be their turn to read me a story and it’ll be me who is falling to sleep. 

Keep running, keep smiling and this time I’ll see you soon, Rob.

Training w/c 22/03/21

Training for the week commencing: 22nd March 2021
Here’s Rob’s training:

Monday 22nd March
10 mins warm up.
6 x 3 mins @ 5 k pace / 2 min 10 mile pace rec.
10 mins cool down.
This is a big, strong session. don’t go into it lightly. Do a proper warm up and stay focused.

Tuesday 23rd March:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core

Wednesday 24th March:
Monthly 2 mile time trial brought forward this month – separate email with details and results link to follow

Weekend long run:
Once warmed up, 1 x 15 mins at 10 mile pace/effort.
I usually fit my effort in at around two thirds of the way through then I finish on a stronger, faster up, beat pace. You don’t need to be finishing your run tired but at the same time you don’t want to be finishing it slow.

Beginners Group


A new beginners running group in Thirsk starting April 2021.

Thirsk & Sowerby Harriers will be starting a new running group for those who are new to running, those returning to running after a break or those who want to join a social group for some exercise and fun – catering for all abilities.

While we cannot meet in groups right now, lockdown restrictions will soon mean outdoor exercise will be allowed and so we aim to start this group in April.

The group will help you build confidence in your abilities, build up your fitness and provide a sociable group environment to give you encouragement all along the way.  It will be led by qualified coaches and run leaders from Thirsk & Sowerby Harriers, so you’ll be in good hands.

Further details will be posted on our website and Facebook page soon.  This will include information on how to register for the group, the start date of the sessions and where/when we will meet.  Keep your eyes peeled and please share this with anyone you think would be interested.  If you are already interested, feel free to let us know and we’ll ensure you hear when we share final details of the group.

Stay safe and see you soon.

Training w/c 15/03/21

We are planning that training will be able to start again from Monday 29th March, and this might be the first time any of us meet our new members. If you are new to the club, and not sure what’s on offer, or how everything works, or need someone to have a run with,  we would like to offer you a buddy to help you on your way.
If this something you would find helpful -can you please let me or Rob know.
Equally, if anyone in the club is happy to be a buddy, and help welcome a new member, please let me or Rob know.

Training for the week commencing:  15th March 2021
Here’s Rob’s training:

Monday 15th March
10 mins warm up.
3 x 5 mins strong/ 2 mins steady run recovery.
10 mins cool down.
Tuesday 16th March:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core

Link to Zoom training with Adrian

Wednesday 17th March:
10 mins warm up.
5 sets of 1 x 30 secs, 1 x 60 secs, 1 x 90 secs   /  30 secs recovery between each one.
10 mins cool down.

Weekend long run:
70 to 80 mins. 
Fit in 2 x 10 mins  @ half marathon pace or slightly faster!!   

Training w/c 08/03/21

Training for the week commencing:  8th March 2021
Here’s Rob’s training:

Monday 8th March
10 mins warm up,  4 x 4 mins strong / 2 mins rolling recovery/ 10 mins cool down. 
 Don’t run too hard if you raced in the past two days. Enjoy it!!
Tuesday 9th March:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core
Time: Mar 9, 2021 07:00 PM London

Link to Zoom Training with Adrian

Wednesday 3rd March:
10 mins warm up.
15 x 30 secs brisk, easy running/ 30 secs turn around, rolling recovery.
10 mins cool down.  

Weekend long run:
75 mins on trail/ hills. 

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