Training w/c 09/08/21

This week’s training: 
Sowerby Gateway Track 6:50 start:

Monday 9th August:
As always on Mondays, Warm ups, light core work and short, sharp interval work.  24 minutes.
Groups of three of equal ability.  Suitable for all abilities.
Two running, one on recovery.       
Similar to last week, this can easily be adjusted by increasing or decreasing the size of the circuit. 

Wow! When we all get together on the track it’s a large group but it works well. All ages and all abilities. Everyone encourages and helps one another. You will notice I adjust the session as we go along. Please, continue as we start unless I tell you to do otherwise. Sometimes I make it easier, sometimes I make it harder. I wouldn’t want you to get into the wrong group.

Wednesday 11th August: 
Only a week now until the Sessay Swift so this should be your last big interval session before you race. You need to be fresh and fast on the day. There will be no training session next Wednesday. Help is still needed for the race and there are still one or two entries left. Make a choice asap.

Warm ups/run.  2 x ( 4 x 3 mins @ 5k pace ) / 1 min rec / 3 min between sets. 

Weekend long run:
Steady run around Kilburn mountain race.  Hood Hill is now all marked out. Out and back. Green arrows on the way out, blue on the way back.
(Full route details & race instructions to follow later)

Forthcoming Races:
Championship Races Remaining-
Actual Races:

17th August:  Sessay Swift
Very fast and flat. *****get entries in, only a few places left, no entries on day*****

12th Sept: Tholthorpe 10k
Long drags, up and down. 

10th Oct: Redcar Half, flat.
Only fast if you run it fast otherwise it is steady as you go. 

7th Nov: Guy Fawkes 10 (road/hilly and quite tough) – open now for entries

The Whixley 10k (trail/road) is also on the list but not opened up yet. 

Virtual Races: 
26-29th August: World Mountain Race
This also counts as the virtual Kilburn 7.

X Country- TBC

HDSL (Harrogate District Summer League)
If you want to run any of the remaining races – see info on previous emails or go to the Harrogate League website which has all the info. 

Don’t forget -Important Date for your diary –  Thursday 26th to 29th August.
Virtual World Mountain Running Championships 
This will take place in Kilburn woods. Approx 5.6 miles with a few up and downy bits. Teams of 6 which will be pulled out of a hat, but this is also a club championship race so points are available. It takes the place of the Kilburn 7.

Full details & route will follow nearer the date.  

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