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Training w/c 01/02/21

Training for the week commencing: 1st February 2021

Monday 1st Feb
10 minutes warm up, 5 x 3 mins @ 5k pace, 2 mins @ 10 mile pace, 10 mins cool down.
This is a big, strong session and should be your hardest session of the week . Stay positive/ work at it!!

Tuesday 2nd Feb:
Zoom core training with Adrian, 20/30 minutes:
Topic: T&SH Core 02/02/21
Time: Feb 2, 2021 07:00 PM
Meeting ID: 730 3579 0655
Passcode: 0pe9ck

Wednesday 3rd Feb:
10 mins warm up,  8 sets of  1 x 30 secs @ 5k pace, 30 secs easy,  1 x 60 secs @ 5k pace, 60 secs easy. 

Weekend long run:
 60 -75 mins. with 2 x 5 mins equal distance apart @ 10 mile pace. 

Training w/c 25/01/21

Membership
Thanks to all of you who have sent in your forms. Don’t forget if you have paid, you do still need to complete a 2021 form. Below is Rob and Adrian’s training for next week, and it is also time trial week. Access zoom training and TT submissions through the buttons below.
Thanks, Trish

Training for the week commencing:  25th January 2021
Monday 25th January:
10 mins warm up then  3 x 5 mins  @ strong, smooth pace / 1 min recovery.  10 mins cool down.
It doesn’t really matter where you do this but I prefer a good, firm trail. I don’t like using road during the winter months as I try to give my legs a rest from the constant pounding. Younger members may prefer the likes of station road or the Gateway track. 

Tuesday 26th January:
Zoom core training with Adrian, 20/30 minutes:

Wednesday 27th January:
Monthly 2 mile time trial. 
Anywhere you like and as fast as you can.
I am planning something a little bit different for the Easter handicap this year but to qualify you need to run two monthly time trials over the next three months. Where ever you choose to run your time trials please try and run each one on the same track. This will ensure Duncan can give you a fair and accurate handicap. 
Post your times via the button below – submission time 8am- 9pm 

 

Training w/c 18/01/21

Training for the week commencing:  11th January 2021
I have permission from the council to set out a cross country/trail course on the waste land between the Gateway track and the new junior school. I’ll set it up in the next few days with markers. Those of you who like trail/ country running could use it for interval training. I’m just trying to provide a little variety and something different. Please don’t run the on field first then transfer mud onto the track. Warm up on the clean track first. 

Monday 18th January:
10 mins warm up.  4 x 4 mins strong, smooth running/ 1 min recovery. 10 mins cool down.
Tuesday 19th January:
Zoom core training with Adrian, 20/30 minutes:

Click Here for Zoom Training

Wednesday 20th January:
10 mins warm up. 10 x 30 secs hard, brisk pace / 1 min steady pace recovery.  10 mins cool down. 

Weekend long run:
65 mins   including  2 x 5 mins @ 10 mile pace effort, 10 minutes apart fitted in the middle. Working hard on a couple of long hills will have the same effect.

Next Championship Race: No 2 Virtual Ormesby cross country.
Thursday 21st to Sunday 24th January 2021. – Full details to follow in a separate email.
Alison and Andy have measured this one out for us, thanks to you both.
Total distance. 3.04 miles, out and back.  This time there are no markers. You have a map and course description and it’s easy to follow. It’s short enough to check out before you race in your warm ups.
The course is wet, muddy and quite a challenge. The shorter distance should encourage everyone to take part. 
The turn around point is the large Ash tree just beyond the last wooden railings on the narrow section of the course.   
For those living in Thirsk it is close enough to run to and use as a warm up. 
There is room to park a few cars but please keep them well apart and do not gather, no one living in Thirsk should need to drive to the start. 
You are less likely to meet anyone if you go at quieter times. ie. early or later in the day and maybe choose the week days.
You don’t have to meet anyone so please run alone where possible.
 Members who live in Northallerton, Ripon and further afield please choose a muddy cross country trail and cover the same distance.(3.04 miles)  Backwards and forwards over the same track will do. It’s better to take part safely and close to home. These are difficult times so make do with what we have. Post your times to Adrian just the same. 

Training w/c 11/01/21

Training for the week commencing:  11th January 2021

Monday 11th January:
10 mins warm up/  6 x 3 mins @ 5 k effort/ 1 min continuous/ jog/ run recovery . 10 mins cool down.  
                                                 
As I have become older I don’t quite run the efforts as intense as I used to. I’ve also increased the intensity of my recoveries. The stronger I get the faster I run my recoveries. This has helped me recover quicker in races after changes of speed/ running up hills. The result is I’m covering a slightly longer distance in my training and I’m getting fewer aches and more important, fewer injuries. 

Wednesday 13January:
10 mins warm up   4 sets of 1 x 30 seconds,  1 x  60 seconds, 1 x 90 sec/  30 seconds recovery. 10 mins cool down.
This is a tough one so you may want to start at 10k pace increasing to 5k pace as the weeks go by. Try and run smooth, upright and push with your toes on each acceleration. 

Weekend long run:
50 to 65 minutes.  I usually run these on trail and on the hills. If I feel good I run them quite hard. If I don’t feel good I run smooth and relaxed and take in my surroundings. It’s important to finish fresh and not be totally worn out. Every 3rd or 4th week I’ll run a 7 or 8 mile time trial at just under race pace. 

Next Championship Race:
The next Virtual Club Championship race (no 2) will take place 3 weeks after the last. There will be two members out this coming weekend to measure it out. It’s a cross country so you will need trail shoes and if the weather stays as it’s been then expect plenty of mud.   

Training w/c 3 Jan 21

Training for the week commencing:  3rd January 2021

Monday 4th January. 6.50pm.  6.50 Sowerby Gateway. 
We’re back!! 
2 or 3 groups depending on all abilities and who turns up!!.  Warm up and core work.  Grass group. 4 x 4 mins/ 1 min rec  We will build as the weeks go by. 

Wednesday 6thJan. 6.50 Sowerby Gateway.
Warm ups and core work . Shorter intervals on the track. 3 to 4 laps again depending on groups, abilities and how many turn out.      

A word from Rob:
Last Wednesday a third of those who came to training were new members. Welcome to Thirsk and Sowerby Harriers. Twelve altogether. ( 10 boys, 2 girls)  We managed two full sets of core work and two full laps on the grass of intervals. The coldest night so far of the winter. Frozen grass, a full moon and a clear night sky full of stars as far as you could see. Not one of them mentioned the cold and they all said they will be running in Wass Woods this weekend. What a hardened bunch of athletes they are!! 
The days are already getting longer and spring isn’t too far away. Time to build and join in. Let’s train and support one another to greater achievements in 2021. 

 Reflection: My GPS/ cardio watch tells me that I have achieved 100% more training in 2020 than in any of the previous five years. I’ve also improved my 5k time by 3% ( 45 seconds) It seems such a large effort for such a small improvement. At the age of 67 you wouldn’t expect to be running faster than you were two or three years earlier but it’s nice when you are. At the moment I don’t want to look too far into the future but I’d like my focus for 2021 to take part and compete in the World Mountain running Championships in Austria. Will we be able to travel this next September? Meanwhile it’s going to be a mixture of not dong too much and trying to keep injury free. 
                                                     
 Happy New Year everyone and hopefully 2021 will be your best ever year yet.
  Rob

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