Harriers Weekly Training w/c 4th September 2022 Please can everyone sign the register as you arrive for training
Training: When: Monday 5th September Time: 6.45 for 7pm Where: Sowerby Gateway With Andy/ Jody. Transition period to winter training -20 mins of light core work/ 20 mins of short intense intervals. Train at the level you are at but aim to increase intensity/ effort as you improve and get stronger.
When: Wednesday 7th Sept Time: 6.45 for 7pm Where: Sowerby Gateway With Paul G. Transition period to winter training, 20 mins of light core work. / Run. 4 x 4 mins @ strong 10k pace / 1 min recovery. Short recoveries/ out and back intervals. Build and aim to train with one another to build to the next level. Train each week together you will improve and encourage one another along at what ever level you are at. And a few last thoughts from Rob:
Don’t forget to enter the new season XCountry – entry form already sent out. FYI the men run approx 5 yo 6 mile over a three or four lap course. Women and over 65 men run 3 mile usually on the same course but only two laps. These races are always a test of speed, strength and endurance. Yes, sometimes they are boring and go round and round on the same track but then so is eating porridge or shredded wheat every morning for breakfast. We still do it. Cross country is a battle for both body and mind. The fastest and strongest runners at Easter next year will be the ones who have had a full winter training program over the country during the winter. Steve Cram broke the world mile track record only months after winning the Northern Cross country Championships behind the Athletic Club and around the race course at Thirsk. TASH hosted the event.
Mountain race summary; In excess of 100 taking part and 100+ trees to plant. Come November/December we will need volunteers to help pop them in the ground. Let’s hope we get much needed rain before then. Norway took the gold medal with only 5 seconds separating first and the second team Italy. Lots of thanks go to team selectors, markers out, team captains, Alan and Margaret for the presentation/picnic venue, results coordinator and to all those who took part. The event gives a focus and challenge for us all. Stats: Three finish times under 50 minutes, twenty finish times under the hour and three teams finished with a combined time of less than seven hours. Two runners took a turn in the wrong direction, one runner had a dizzy spell and had to return to run another day and we must give a special mention to Rosie who ran it three times. Once for herself and twice to give support to other members within the club. Team spirit and club loyalty at it’s very best. Three people came back from France, two people came from Ireland and one runner came back from Scotland to take part in the event. In anticipation of the event taking place again next year I have updated the route description. I wrote the original one myself and couldn’t make head nor tail of it so now it’s easier to follow. There have never been any complaints so I’m guessing nobody else has read it either. It’s a bit like risk assessments, they get written but nobody ever reads them. Three races in ten days is just about on the limit as a club that we can do. Sessay Swift, Summer Handicap and the Mountain race. Not to mention the odd potatoe and bean bag interval session on the Gateway too. We need to ease down a little before the real Mountain race this coming Saturday. Surely It can’t be any more difficult than Kilburn Woods!!!
See you all at training, Rob
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