Training
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Monday 10th June.  Gateway. 6.45pm. 
Wednesday 12th June. Sutton Bank overflow carpark. We are playing away this week. Please note the venue. 
6.30 core/ strength and conditioning group. 7pm. Run / group warm up.  There are plenty of paths and trails for us to run intervals on. It's great to meet in different places from time to time.
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We are now big in numbers and new members are joining all the time. All abilities, all ages and some of us have been running quite a bit longer than others. Walk before you can run. It can take three to five years to build up strength in your muscles, joints and cardiovascular system, so please give them time to adjust. Don't try and do in five months which could take up to five years. Talk with your coaches before a training session for advice on the intensity of how you should train. Rest is as important as any other training session. A tired body and tired legs need looking after. Take good care of them.
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Just short of 50 of you turned out for the HDSRL fixture at Ripley. A great course and a great event. Some brilliant competition and fantastic results. Thanks from all the coaching team for supporting us and making all those hard training sessions count. I'm looking forward to the club team results coming out soon.. The results from Skipton were a little on the low side to say the least.
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However, it's now our turn. Sutton Bank, June, 19th, 7.30pm.  This is the big one and the best in the series. You can still enter if you want to take part, but get it done asap. It's only 7.6k so it's possible for all of you. 40% road, the rest on trail with a few steady climbs up and down. We have 65 members already signed up and I'm expecting most of you want to take part. Thanks to all the marshal volunteers and please, don't forget your donations of food for the supper afterwards.
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2 parkruns, 1 cycle ride, 5 swims, 3 core sessions, three training sessions with the Grandkids and three runs on my own. Also a 1000-piece jigsaw because it rained quite a bit. We have just spent a week on holiday together as a family. The best week of the year. We were at the top north east corner of Suffolk only a short distance from Southwold. It was windy, coldish and quite often wet but isn't that part of its beauty? We had our first training session with the Grandkids. We set Grandma Chris off running first and we all had to catch her before she reached a certain point. Walk back recovery and repeat, five times. I hope they remember it in years to come. I had my main session ( 8 x 3mins/ 1 min recovery) on the RSPB Minsmear nature reserve. On single firm tracks, sheltered, peaceful and pouring with rain. It was my easiest, hardest session of the year. Smooth, relaxed and not an ache to be had. Quite emotional when I finished. Life is good when it's at its best. I did have one day of rest when I walked hand in hand with Christine for most of the time. We spent the day together all on our own!!  She's never said, but I think she enjoyed it. 
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We spent all Tuesday morning weeding borders. Cutting hedges all Tuesday afternoon. My legs still hadn't recovered from a hard race on Saturday morning just three days earlier. At the end of the first mile at Ripley I was in so much pain I thought that there might be a possibility that I might die. It was around then when Andrew Pollard passed me and all the pain instantly disappeared.
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If by any chance I do die while I'm out running, just remember I do it because I enjoy doing it and I do it just for fun. I passed Andrew a couple of miles later and I live to fight another day. Sutton Bank here we come.
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I now have forty firsts in my age group across all competitions since my 70th birthday. Road, fell, trail and xcountry. My target is to achieve fifty within the year with just 10 weeks to go.   We are only as good as our next race so let's see what happens. One day at a time.
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Keep smiling and see you all soon, Rob