Training w/c 2nd November

Monday 2nd November . 6.55pm Sowerby Gateway.
Last week we started a new rehab group for those who need a little help to get back into regular exercise. We now have three groups so when you arrive make sure you get in the correct one. It’s a perfect time to start because it’s dark and everyone looks the same so there is no need to be embarrassed , it doesn’t even matter what you wear. Just turn up and join in but please register first before you walk onto the field. ( On the slope just before the track.) 
30 mins warm ups .  The last two weeks have been good for core work so we’re putting in big sessions while we can. You should be feeling stronger.
Run.   8 x 2 mins/ 1 min rolling recovery. Between interval 4 and 5 only 30 secs recovery. 

Wednesday 4th November. 6.55pm. Sowerby Gateway.
20 to 30 mins warm ups and core work .
3 to 4 laps. 200, 300, 400 @ 5k pace with only 40 secs recovery. Groups of no more than 5 of roughly equal ability. The team leader to go last you will need to wear a watch. This is a tough one.

Club Championship race. Virtual Guy Fawkes 10.
Thursday 5th to Sunday 8th November.

We are running it on the same course as the Virtual Ripon 10.   See the attached details and read them carefully. 
This is the last long run of the year and it’s a repeat of the one you enjoyed the most. Run one lap to the left, one lap to the right and finish by running the last mile up and down from the Cleveland way and back. You do not run this section first. 
 Even though we are “running” virtual races I still have to carry out a visual risk assessments on all the races. I usually run them a couple of times first and if I’m a little unsure I’ll ask one or two other club members to run them too. If we feel they are unsafe then we don’t run them. The Guy Fawkes 10 will have quite a few muddy sections so don’t be too surprised if you have a fall. You will need some kind of trail shoe to help keep you upright. I notice one or two of you are running in the dark and at night. I like your sense of adventure. All I ask is please don’t run on your own because this one is a tough one. 

 See you all soon, Rob 

Here’s the course details:

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