Rob’s weekly blog and training update w/c 19/03/18

Marian Codling intends to do her 50th park run at Fountains Abbey, if anyone is able to pop along to support her then that would be great.

The big day has arrived – Thirsk 10. Looking forward to another great race hosted by Thirsk and Sowerby Harriers. Let’s hope the snow doesn’t hit us and the race goes smoothly; I have arrived a gritter just in case for Sunday morning though

RUNNERS: Enjoy the race!
MARSHALS: Cheer the athletes on, especially our own members running.
OTHER: Pop down and enjoy the day


7pm Thirsk school. Inside group aiming for 32 minutes of continuous core work. (I think!)

Or outdoor session. We will meet in the school gym first, then outside by 7.05pm please; As previous week outside but on the speed efforts concentrate more on being smooth rather than super-fast efforts and the easy bits should be relaxed. If you can’t continue your easy running without stopping for a rest after the speed effort, then you are doing them too fast!! This is a recovery session and the speed will come as you gain strength.

Social run from Thirsk and Sowerby leisure centre at 7pm (meet in foyer) on well-lit paths and pavements. 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.

Core work as last week with a session of ” lung busters ” inside. Outside group; 2 x ( 4 x 3mins/ 1min rec ) 2mins between sets. Again, at 5k speed but concentrating on smooth, sustained speed but remember you need to put in a quite a bit of effort as it just doesn’t happen. This should be the hardest training session of the week. I did notice this week quite a few members of the inside group lost a little concentration towards the end of the session. It’s about putting equal effort in all the way through. The 2-minute efforts Paul put into the programme were meant to shock you (and they did!) You have to be able to adjust and adapt as the session unwinds. You can also smile a little. It’s supposed to be fun.

CHAMPIONSHIP RACE – Lightwater Valley 10k Challenge – Start time: 11.30am
multi-terrain race that takes you around the Lightwater Valley Theme Park and into the surrounding countryside. It is a combination of flat and undulating pathways, following countryside gravel tracks and off-road running. It could be muddy!
Registration, number collection open at 9.30am closes at 11.10am- PROMPT

CHAMPIONSHIP RACE – Ropner Park 5k Trail Race- Start time: 10:00AM. Ropner Park, Hartburn Lane, Stockton-onTees, TS18 4EF
More of a park run, this is a scenic race, with a bandstand, fountain and a lake to run around (watch out for the swans, they sometimes like to join in)! This is a flat and fast course with some small inclines. Good for a PB, but still not an easy run!
Registration from 09:00 (café),
Cost: £7 if unaffiliated, £5 if a member of a club. Please note: that full payment must be paid at registration (cash only).

Message from the chairman:
Looking forward to Thirsk 10; as race director, I’m a lot nervous now, probably more about the weather now anything else. Please help tidy up after the race, this is very important. After show party is held at Busby Stoop Indian this year at 7:30pm – everyone welcome, but I need names beforehand.

Helmsley 10K Run – 1st April 10am, multi terrain race partly on road, partly on forestry track and footpaths and fields
Ben Campbell 5k & 10k Trail Run, Saturday, April 7 at 10am. White Horse bank, Kilburn
Please follow the link below to make your entries

Mar 24th – Lightwater Valley Challenge – multi-terrain (MT) 10k – Sun am
Mar 25th – Ropner Park 5k Trail – fairly level. Sun am e.o.d, register in advance
Apr 15th – Hartlepool Marina 5 – flat – mostly along the prom. Sun am
Apr 25th – Spring Coast Road 5k Wed 7.15pm – flat, Redcar Rugby Club, enter in advance
May 13th – Ripon 10 – challenging – multi-terrain. Sun am
June 5th – HDSRL – Skipton – Tues evening.
June 19th – HDSRL – Ilkley- Tues evening. Hilly, mostly on road
July 8th – Kilburn 7 – scenic road race – Coxwold, Byland, Oldstead. Sun pm
July 17th – HDSRL Nidd Valley – Tues evening.
July 29th – James Herriot 14k (Fell) – 2 long hills, stony tracks. Sun am
Aug 12th – Darlington 10k – flat 2 lap road race. Sun am. Potential PB course
Aug 22nd – Sessay Swift 6k – local flat road race – 7.30 pm Wed evening
Sept 2nd – Tholthorpe 10k – fast, slightly undulating road race. Sun am
Sept 30th – Lockton Limping Fell Race. 7 miles, 1083 ft climb. Sun am e.o.d
Oct 7th – Bridlington Half Marathon – road. V. undulating. Sun am
Nov 4th – Guy Fawkes 10 – road race. 4 significant hills! Sun am
Nov/Dec – XC (to be arranged) 1 cross country
(e.o.d – enter on the day, at race)

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