Rob’s weekly blog and training update w/c 08/04/19

Spring Coast 5k on Wednesday 10th April is now full.  However, I have a spare number if anyone wants one.

Cheers Duncan – MINIBUS IS FULL


FELL RACE – Maybeck Three Crosses, start Maybeck Car Park, Sneaton, nr Whitby at 11:00am

Distance: 11.2km / 7m                                  Climb: 330m / 1083ft

(check necessary kit list)


7pm. Athletic Club.  

Group training and also beginners’ course.

Andy and I will be taking the beginners group because I need to take things just that little easier and start all over again. Andy can take all the responsibility and do all the paper work! This course isn’t going to be just about running or being the best you can be, but will also concentrate on self-discipline, motivation and just getting into some sort of a routine. I know one or two existing members want to take a sideward move and come and join us which is perfectly fine.

Duncan will also be taking a basic running session for those wanting to just focus on running

Ellie is coming to do a yoga taster for the second half of the session.  If you have a yoga mat please bring it along plus a warm top.


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.


See above – Spring Coast 5k if you have a number.

Rest of you it’s 7pm. Athletic Club.  

10 mins warm up.   4 x 30 secs/ 30secs rec. smooth and relaxed efforts. Then straight into 4 x 4 minutes. / 2 min rec followed by 4 x 30 secs/ 30 sec recovery. 10 mins cool down and stretches.                                            5k pace.


7pm sharp, Starting from Kepwick village hall.

Bring a clean jumper and some beer tokens for refreshments afterwards at Dog and Gun, Knayton YO7 4AZ

Little Freddie’s Challenge. Wed 17th April. White Horse

What has happened to date!   We will soon be ready to go. Freddie’s Grandma Carol is going to start the event. Brother Nigel is providing cups of tea and Thirsk Garden centre are providing flapjack. Freddie’s family is also providing a few nibbles along with a couple of buckets to put donations in. I have asked them to make sure they have a lid on to stop the notes from blowing away. So far I have a list of 60 to 70 already entered with lots more promised. I have asked our friends at Easingwold running club to come and join us, I think this is going to be a very special night.

The course. There are going to be 3 different routes, shortest 400m, longest 1000m, and lots of obstacles in between. This is going to be very, very tough so I would advise starting with the short one first.  Remember it’s not a race but it’s a challenge. Everyone can do it. Just remember, if you can’t run then walk, if you can’t walk then crawl.

Time table. 4pm. Start to mark out. We need at least 10 volunteers.

Registration. This will open at 5.30 pm. Due to the large area we will cover you need to sign in and also sign out.

Walking the course. From 6pm onwards. We need marshals, also course walkers and a first aider (just in case). Everyone must walk the course before the start of the event. You need to be aware of what you have let yourself in for.

Race briefing. 6.50 pm.

Start. 7pm. 45 minutes of continuous laps with long or short recoveries.  At the end of 45 minutes an alarm will sound then please make your way up the white horse steps. The first ones to the top are to make a guard of honour funnel  and encourage those behind to pass you and do the same until the last one reaches the top. We will have a photo right on the top at around 8pm. Let’s hope it’s not raining down like last time.

8.10pm. Once completed everyone to clear the course (5 minutes) Please bring a few nibbles and we can enjoy a chat together afterwards.

This is going to be tough but we’re all in this together. There will be one or two pinch points so please be patient. Help and encourage everyone and anyone not smiling on the night will be caught on camera by our very own Phillip. (better know as facebook Phill). Please don’t be alarmed if he pops out from behind a tree when least expected.

Cheers Rob


Note for the diary: Lakes weekend is 15th & 16th November 2019, further details later.



Fell Races (check necessary kit list)

Apr 7th – Maybeck Three Crosses, start Maybeck Car Park, Sneaton, nr Whitby at 11:00am

Apr 14th – Gisborough” Moors, start Guisborough Rugby Club, Belmangate, Guisborough at 10:30am

Apr 28th – Blakey Blitz, start Lion Inn, Blakey Ridge, nr Castleton, Kirkbymoorside at 10:30am




Apr 10th -Spring Coast Rd 5k Wed 7.15pm- flat, Redcar Rugby Club Enter early

 Apr 14th -Hartlepool Marina 5 mile.  Mostly along prom. Enter early

 May 12th  –  Ripon 10 – challenging – multi-terrain. Sun am Enter early

 May 21st  – HDSRL Harrogate – Tues  evening.

 June 4th – HDSRL Ripon – Tues  evening.

 June 20th  – HDSRL Dragons – Thurs evening

 July 7th  – Kilburn 7 – scenic road race – Coxwold, Byland, Oldstead. Sun pm Ent early

 July 28th –  James Herriot 14k  (Fell) – 2 long hills, stony tracks. Sun am Enter early

 Aug 11th –  Darlington 10k – flat 2 lap road race. Sun am. Potential PB course  “  “

Aug 21st – Sessay Swift 6k – local flat road race – 7.30 pm Wed evening

 Sept 1st – Tholthorpe 10k – fast, slightly undulating road race. Sun am Enter early

 Sep 29th – Redcar Half Marathon

 Oct 20th – Sean Lee Johnstone Mem Race – 10 miles multi terrain

 Oct 27th – Whixley 10k – multi terrain

 Nov 3rd  –  Lockton Limping Fell Race. 7 miles, 1083 ft climb.  Sun am  e.o.d

 Nov/Dec – XC (to be arranged) 1 cross country

 (e.o.d – enter on the day, at race)

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