Harriers Weekly Training w/c 16th Oct 2022
First just a reminder for your diaries, the final two championship races of 2022 are: 1. Sunday 6th November Guy Fawkes 10 and 2. Thursday 24th to Sunday 27th. November at Knayton. (Alan and Margaret’s) Virtual xcountry. Approx 5k in distance and hopefully ankle deep in mud. Details to follow but it’s going to be a good one. Training: All groups to register on arrival. Outside groups to wear head/body torch when dark. Monday 17th October, 6.45 for 7 pm Inside: Thirsk School Gym Core work and drills. Outside: Warm up, slight core work, 23 minutes of brisk 100m walk, 100 m jog, 200 m hard effort. (slightly faster than last week). On the track if mild, on the grass if icy.
This last week worked much better with a brisk walk as part of the recovery. It enabled everyone to group up much quicker and train as a group. Let’s keep this session to a maximum of four different speed groups which will help you group up more quickly and it also requires fewer coaches/ leaders (thanks to those who stood in last week). Anyone new to this session please ask those in charge to point you in the right direction when grouping up.
Wednesday 19th October, 6.45 for 7pm. Inside: . Thirsk School Sports Hall Warm up, core work and short intense intervals/ lung busters.
Outside: Warm up, strides. 2 x ( 2 x 4 mins @ 5k pace/ 1 min rec ) 2 mins between sets. If you are into just one intense speed session a week then this is the one for you. We will increase the workload as the winter progresses. There are no short cuts, it’s just a matter of rolling your sleeves up and just get on with it. The nights will get darker and they will get colder. Please come to training dressed to keep warm. Cold muscles do not work efficiently and get prone to injury. You can take layers off as you warm up. Come in old clothing you don’t mind throwing on the floor because it doesn’t matter what you like like. It’s dark and nobody is looking anyway.
Safety reminders- Outside group. Could you please all wear a head/body torch whilst training in the dark on the gateway. If you have not worn them before they will feel a little strange when you first use them but you will soon adjust. If you turn into someone and you don’t see them at full speed it will hurt. It will also help you see the ground you are training on. We don’t need to create injuries. See and be seen.
Copyright © 2022 Thirsk and Sowerby Harriers, All rights reserved. You are receiving this email as you are a member of Thirsk and Sowerby Harriers.
Our mailing address is: Thirsk and Sowerby Harriers 46 Topcliffe Road Sowerby Thirsk, North Yorkshire YO7 1RE United Kingdom Want to change how you receive these emails? You can ** update your preferences (thirskandsowerbyharriers.us15.list-manage.com/profile?u=47889015befe96411554d4c26&id=4e847991d9&e=9fa9f7ae9a&c=af0e0b4466) or ** unsubscribe from this list (thirskandsowerbyharriers.us15.list-manage.com/unsubscribe?u=47889015befe96411554d4c26&id=4e847991d9&e=9fa9f7ae9a&c=af0e0b4466) . Email Marketing Powered by Mailchimp www.mailchimp.com/email-referral/?utm_source=freemium_newsletter&utm_medium=email&utm_campaign=referral_marketing&aid=47889015befe96411554d4c26&afl=1