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Monday 13th May –  6.30 / 7pm – Gateway. This week, the core group meet on the Monday. Please see the club calendar for all the finer details.
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There are 20 stations on the present core circuit. They are numbered 1 to 20, so it is easy for you to follow. You can start wherever you want but you then travel in numerical order until you make one complete circuit. We do two full circuits. Please don't pick and choose the numbers you like the look of, don't miss ones out, and don't go the reverse way round. It just doesn't work. Please!!! Did someone mention the word fun?
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So far the core sessions are going well, and it's important we keep it going. The biggest challenge is to get them started on time and join the core group and the main group together on time. There are quite a number taking part, who otherwise would not be at club training sessions. This session will help your transition to the wider group at a later stage. Equally, there are others who are taking part, going on to the run session and finding that their times are no slower than usual. I feel we can now move forward and plan ahead. Yes, we do need a few more step boxes, exercise mats etc. Just remember we don't have storage at the moment, and it's me who has to cart everything about. Thanks for supporting this session.
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I'm looking forward to taking these sessions to Sutton Bank, Lake Gormire, the White Horse and Scarborough sands. The first one will be in June so please keep an eye on the calendar.
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Wednesday 15th we are in Kilburn Woods. (See calendar) Please car share as much as possible. 
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The first HDSRL fixture – Harrogate District Summer Race League, Skipton 23rd May. Minibus is available. Please see HDSRL link for details.
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So far, we have around 46 members entered, but we usually get close to 60 to 70. There are four races and expect around 500 runners per race. The main thing you need to remember, as well as the supper, is that everyone who runs get points. The more runners we have the more points we get. The distance for each race is around 5 miles. 
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 Melmerby 10k race report
A few days before the race, Christine caught quite a bad cold. As a precaution, I didn't run on the Friday, but rested instead. As a result of this, I stood on the start line quite relaxed, pretty much rested up and ready to go. I felt good. Stupidly, I set off way too fast (I don't do heat!!), and by 3k it was becoming a bit of a challenge. 3k to 7k  was spent in recovery mode, feeling very grateful for all the extra water that had been put on. I recovered enough over the last 3k to have a bit of a push to the finish, and a final flourish over the finish line. It was then when my legs folded and I ended up on the floor. At this point, I would like to say thank you to Christine (Nurse) and Lorraine (Doctor) for looking after me, and all your concern. I did feel ok, it's just my legs weren't too keen on me standing up. I did recover for the presentation, where I managed to get a prize for being first in my age group. I was surprised, because it was possibly the slowest 10k I've ever run. I apologise for not wearing my club vest for the presentation photo. I was under doctor's orders and the nurse helped me take it off!! It was then quickly back home and a fifteen minute sit in a cold bath. 
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Monthly two mile time trial. 
As I'm the person who sets up and puts these monthly time trials into place, I've been asked to explain the benefits and the reason why. We have to go back quite a bit, so here goes.
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 In 1987, a small group of us were being coached by a guy called John Finn, from Barnsley. Very motivational and a great bloke. The group was Charles Stead, Peter Huxley, Mervin Burn (my brother) and myself (Rob). We were all running in excess of 60-70 mpw and our aim was to run under 32 minutes for 10k. If we didn't have a race on a weekend then our Saturday training session was as follows:
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8am – 3 mile steady and relaxed, in around 20 minutes. 
11am. On Station Road – 2 x 2 mile @ 4.45 – 5.00 min /mile pace with a 10 minute jog recovery between efforts. 10 minute warm up and 10 minutes cool down with stretches.
To add a little spice to the proceedings, we'd draw lots as to who would set off first, and we'd set off 3 to 4 seconds apart. This way we'd experience mental pressure running at the front, running in the middle and running at the back. Having a race on a weekend was usually easier than the training session.
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I don't know how it happened, but we did it one week at the club, and all those who took part enjoyed it, and it's been part of the monthly training program ever since. In those days, the numbers would only have been in the region of a dozen or so. Now, we are now up to 40 to 60 which offers a little bit more of a challenge.
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Here are the benefits:
1. Everyone can run 2 miles regardless of age, ability or whatever training program you are on. You just adjust and adapt to suit. 
2. A 2-mile route is easy to set up and mark out, check for safety, and keep everyone more or less together. Equally, it's long enough on a cold and wet night for all the volunteers who help record and marshal. Without their help this wouldn't happen.
3. The reason we set off 15 seconds apart is that it allows you your own space to concentrate on your pace and style, as well as focus on keeping an even stride and watch where you are going.. It is not a race. It also spreads you out a little in the narrower sections of the course and makes it easier for recording times coming down the finish funnel. 
4. It allows you to check your progress at whatever stage you are at. Month by month. I plan to run my time trials at 5k pace. 
5. I try to plan all time trials at different venues, different surfaces to give variety, help build up confidence, and maybe you will train in places you have never trained before. All athletes should be confident on all surfaces.
6. All your time trial results are collected and averaged out and are used in the handicap races we hold three times a year – Easter, Summer and Christmas. We have Duncan to thank for working out the results. Just remember, he works out the handicap times from the time trial times that you produce. He doesn't make the times up and the watch doesn't lie. 
7. Equally as important as all of the above, one night a month it allows all the coaches to take part and join in with everyone else. The reason we come to Harriers is because we love meeting people and running too.
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Some people think that all the wealth and money we accumulate during our lifetime should be handed down to the next generation for them to spend and distribute as they wish. I am not one of those people. I think by the time you get them through University you have done enough, and it's then their time to roll their sleeves up and get on with it. However, I don't mind sharing a bit out from time to time and get them to help spend it. I just like to see where it's going!!!
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At the moment, Christine and I are trying to put together a holiday of a lifetime for the family, and we're all going together. There will be lots of adventure, lots of wildlife and, by the looks of it, quite a bit of rain. There is also quite a bit of poverty which I think is something the girls need to know about and understand. There will be a school visit and lots of running to be done too. I can't tell you where it is because it's a secret and we've not told them yet. 
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Rob