Rob’s weekly blog and training update w/c 16/09/19

SATURDAY 14TH SEPTEMBER

1:30 / 3pm – Castleton Show Race, 10k; Show Ground, Castleton (check necessary kit list)

MONDAY 16TH SEPTEMBER  (club training night)

7pm Thirsk School.

If dry, outside.

If wet, inside with the option of an outside running group.

Inside to concentrate on core, strength and stability.

Just remember it may be cold outside so you will require a good warm up.

TUESDAY 17TH SEPTEMBER  (social run*)

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.

WEDNESDAY 18TH SEPTEMBER  (club training night)

6.50pm Thirsk School.

Inside if wet but there is still plenty of daylight for an outside session. I will be down around 6.30pm to set up with the aim of starting at 6. 50pm. Just as last week there will be 20 minutes of rolling core work which we all need to work on and improve. Choose a partner and join in. This is your warmup for the run session.

Run session;   2 x ( 3 x 4 mins/ 1min recovery ) 3 mins between sets. This is also similar to last week. Make your effort strong and measure your distance during the first half of the session. We will then have a 3 min recovery. Our aim is then to run a faster and stronger second  half ( negative split) just as in a race. Try to concentrate and try choosing someone to run with who is very close to your speed.

I completely changed last week’s training session from what was sent out but nobody mentioned it so I guess it must have worked out ok. The main thing is that it works well for a large group, it’s easy to set up and I know you all had a good work out. Olivia ( Thanks Liv ) was a big help with the time keeping because I hate having to keep looking at the watch while I’m running. Please do we have a timekeeper for this week?

THURSDAY 19TH SEPTEMBER  (social run*)

7pm sharp, Starting from the corner above Boltby (at old tree house).

Bring a clean t-shirt and some beer tokens for refreshments afterwards.

SUNDAY 22ND SEPTEMBER

Flatts. Thirsk . This is the start of my 40th x-country season in the NYSD league and as far as I know I am the only TASH club member who has a fastest time and first finisher in the x-country league in the same race. Records are made to be broken so we need to have several strong teams out as we need to put our club up front with everyone else. The league is going from strength to strength at the moment so you will have plenty of competition. Don’t forget to put your name forward at the next training session.

* social runs are not a club training night and therefore not covered by our insurance.  Please enjoy these nights under your own risk.

 

FUTURE RACE LISTS

Fell Races (check necessary kit list)

Sept 14th – Saturday 1:30 / 3pm – Castleton Show Race, 10k; Show Ground, Castleton

Sept 22nd – Sunday 11am – Fry-up Frazzler; Yorkshire Cycle Hub, The Gill, Fryup, Whitby YO21 2AP

Oct 6th – Saltergate Gallows Fell Race, 17k, 430m ascent  e.o.d – Village Hall, Levisham, nr Pickering

FUTURE CHAMPIONSHIP RACES

Sep 29th – Redcar Half Marathon

 Oct 6th – Saltergate Gallows Fell Race,  17k, 430m ascent  e.o.d – REPLACEMENT / ALTERED RACE

 Oct 27th – Whixley 10k – multi terrain

 Nov 3rd  –  Guy Fawkes 10 – mostly on road, with some significant hills  Enter early – ALTERED RACE

Nov 10th – NYSD Whitby Cross Country, Caedmon School, Airy Hill, Whitby YO21 1QA

 (e.o.d – enter on the day, at race)

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