Week Ahead – Sunday 4th April 2021

Hi everyone, I hope you’ve had a good Easter weekend so far. It was great to be back running in small groups last week and it’s the same plan again for next week. So, it’s intervals or a run from the club on Tuesday, and a run from the club on Thursday. See below for pacing groups.

You may notice that we’ve added a couple of extra spaces to each interval group to allow more people to take part, so if you’re not in a group and would like to be, check out the spreadsheet and sign yourselves in: Winter Intervals 2021 Book-in

On Thursday the suggested route is route 2 to Knaresborough (you’ll already start to see the pattern here!) which is here: http://niddvalleyroadrunners.co.uk/club-training-routes/

Then I’m sure there will be some off roading going on at the weekend but I’ve not checked with Dave S yet so watch this space……

Have a fantastic week and bring on the 12th of April when more restrictions will be lifted …….

Stay safe

Emma

 Pacing Groups. Social Run.

  1. – Approx. 8 to 8.30 minute mile pace.         Leave the club at 6:50
  2. – Approx. 8:30 to 9.30 minute mile pace.         Leave the club at 6:55
  3. – Approx. 9:30 to 10.30 minute mile pace.    Leave the club at 7 pm
  4. – Approx. 10.30 to 11:30 minute mile pace.      Leave the club at 7:05pm

5 –  Back to running with JeffThis one is likely to be a large group, so Jeff will be making sure it is split into groups of 6. Thank you Jeff. Leaving the running club at 7:10 pm. 

6 – Off road groups if it’s light enough!

 

Covid 19 and Health and Safety: 

COVID19 Risk Assessment please take the time to read it.

The COVID19 Briefing Note

Don’t attend club if you have any symptoms or have been in contact with anyone with symptoms.

Keep to your groups of 6, and try to keep at least 1 m apart from each other at all times.

Also:

Know the route you’re running.

Run within your capabilities.

Warm up and stretch off after running.

Wear head torch and high viz clothing if it’s dark.

Remember there are no toilet facilities at the club at the moment.

The Week Ahead – Sunday 28th March 2021

Hello everyone!

Thanks to Rob for the email from the Chair earlier. This one is to clarify (I hope!!) what is happening this week. So here goes:

Tuesday: 

Intervals start for those wanting to do them. As mentioned last week, we will keep in the groups of 6 we were in last year and start from the beginning of the 6 sessions again. Group leaders know what to do and will be in touch with their group members. There are some spaces available which you can sign up for here:

http://niddvalleyroadrunners.co.uk/winter-intervals-2020/

Please also remove your names from the spreadsheet if you are no longer able to take part in intervals.

If you don’t want to do intervals there will be a few people running in groups of 6 from the club.

Thursday: 

Prior to the current lockdown staggered starts were used on club nights. We’ll try these again. So just get yourselves down to the club and find a group of 6 to join in with at your pace! Committee members and volunteers will be around to welcome everyone back and lead groups. Thank you to everyone who has volunteered.

The suggested route to follow is route 1, Valley Gardens, 7.25 miles http://niddvalleyroadrunners.co.uk/club-training-routes/. Might as well start with number 1!

Pacing Groups. Social Run.

  1. – Approx. 8 to 8.30 minute mile pace.         Leave the club at 6:50
  2. – Approx. 8:30 to 9.30 minute mile pace.         Leave the club at 6:55
  3. – Approx. 9:30 to 10.30 minute mile pace.    Leave the club at 7 pm
  4. – Approx. 10.30 to 11:30 minute mile pace.      Leave the club at 7:05pm

5 –  Back to running with Jeff. This one is likely to be a large group, so Jeff will be making sure it is split into groups of 6. Thank you Jeff. Leaving the running club at 7:10 pm. 

6 – Off road groups if it’s light enough! 

Covid 19 and Health and Safety: 

COVID19 Risk Assessment please take the time to read it.

The COVID19 Briefing Note

Don’t attend club if you have any symptoms or have been in contact with anyone with symptoms.

Keep to your groups of 6, and try to keep at least 1 m apart from each other at all times.

Also:

Know the route you’re running.

Run within your capabilities.

Warm up and stretch off after running.

Wear head torch and high viz clothing if it’s dark.

 

Looking forward to seeing everyone this week. I’ll be leading an interval group on Tuesday and I’ll be at the club on Thursday night 🙂

Take care for now

Emma

Message From The Chair – Sunday 28th March 2021

Good Morning to the Nidd Valley Runners Team,

Well for many, the last year has been a very challenging time.  There are times we must have asked ourselves when will these challenges ever end.  Well there now is light at the end of the tunnel.  For the Nidd Valley Runners Community it begins on Tuesday when we can start to run or participate in intervals in Covid safe groups of 6, each group having a group leader. Emma David,   after volunteering to be our Covid Safe Ambassador has done a wonderful job in not only organising our club to be Covid safe, but more importantly effectively communicating the guidelines to us all.  If for some reason you have not received them they can be found on the Nidd Valley Runners website.

We all look forward to following the guidelines and enjoying running with our colleagues.

Please encourage another person that you do not know very well to join you and your friends as they may not have anyone to run with outside of club evenings.  That was me at one time before Sarah Staiano, Dave Seaman and Nick Smith got me out and I thoroughly enjoyed it.

Harrogate Hospital Charity.

Many would know the great work Nick Smith does constantly at Harrogate Hospital giving his time selfishly as a volunteer especially in these difficult times.  We have many others within the Nidd Valley Runners Community that also volunteer or work at Harrogate Hospital and we thank them all.

Nick approached me on behalf of  Yvonne Campbell Head of Charity and Business Development Project Manager. I have spoken twice at length with Yvonne  who has asked whether the club would support a charity event they are holding over the next year starting on April 1st.  There’s no rush as the events will be split into 4 quarters and if we agree can start in any quarter.  I have committed to Yvonne to take this to committee at our next meeting on the 14th April.  However many of you would know  Yvonne, or the charity and certainly the hospital and most certainly would have ben treated there. So I am just giving the heads up here if you wish to check it out.

Litter Collection

One of the things that surprised me one evening when turning up for a Thursday club run was the fact that we didn’t go on our normal run,  but instead went on litter collection around the town.  Initially I was surprised mainly because I wasn’t expecting it.  However having done it I looked back with much satisfaction and thought what a great thing to do. With this in mind I would like us to consider more of this in the future . How many, when, where can all be discussed at committee when we know that members would not mind doing more of this great work around Harrogate.  Let us just discuss this amongst ourselves over the next few weeks before we gather some feedback.

Jamie Dilasser

Most will now be aware that Jamie had to spend 6 days in hospital due to a collapsed lung that at one point was looking like surgery would be needed to correct the problem. We are pleased to tell you that Jamie is now home recovering,  and at this stage we wish him a comfortable and full recovery.

Committee Meeting

Our next scheduled committee meeting is scheduled for the 14th April.  If you have any points that you would wish on that agenda please forward them to nvvr@christopherjmorris.com

SuperStar Award

Please take time to spot someone going above and beyond.  It is happening all the time.  All we have to do is spot it and take the time to forward the name and reason for your nomination to sylviamorten1@gmail.com

Finally, we now have the opportunity to enjoy the Spring and Summer weather running with our family and friends whether it be at the club, organised events, or just casually around the town or countryside.  Please enjoy the lifting of restrictions, however always bearing in mind that if we are running with a Nidd Valley Runners vest on we are a representative of the club

Onwards and Upwards

Rob

One week to go…..!

It’s all looking positive for returning to our running in groups of 6 from the 29th March.

However, to make sure we can do this safely we need volunteers to lead groups of 6 on club runs, and for the intervals please! You don’t have to have any qualifications to lead club runs. Please reply to me (not the whole club) if you can help with this. Thank you!

The first day back with NVRR on Tues 30th March will be intervals in our groups of 6. Same groups and leaders as before. We will be starting from the beginning of the set of 6 and you will meet at the location of the intervals. If you’re not already in a group, have a look at the sign in sheet as there are some spaces:  http://niddvalleyroadrunners.co.uk/winter-intervals-2020/

I don’t know yet whether there will be anyone running from the club on that Tuesday – any volunteers? [edit Dave S is running from the club at 7pm]

Then on Thursday the 1st we will be running from the club in groups of 6 based on pace. More detailed info about groups to follow.

The Covid 19 risk assessment has been updated on the club website. PLEASE READ it at your leisure next week 🙂

I think that’s all you need to know for now. phew……..but shall we have one final lockdown interval session in the meantime?

Yeah, OK then…..but I’ll send you that in a separate email as this one is getting really long!!!

Emma

Coach / Covid Police

Roadmap out of Lockdown – 14th March 2021

It’s great to think that we can all be running together again soon and we can really start to look forward to that now. So here is a basic plan of what returning to club running is going to look like:

29th March 

Intervals in our groups of 6 will resume on the 30th March! Let’s stay in the same groups and start the block of 6 sessions over again seeing as the weather and Covid were conspiring against us at the end of last year!

Thursday club runs will resume in groups of 6 on the 1st April (no, I’m not kidding) and I will publish guidelines next week about meeting at the club to ensure that we are covid secure.

Covid Secure races are allowed to resume and your captains have sent out the list of championship races for you to choose from.

Travel should still be minimised so please consider this when entering races.

17th May

We MIGHT be able to run in groups bigger than 6. Guidance is currently unclear on this one so I am still doing some research!

Travel restrictions will be lifted so we can travel a bit further to races

21st June 

LOCKDOWN ENDS! Fingers crossed……………

Now here are some intervals for you, to be done in pairs or solo in the meantime: 

*This is quite a long session so pace yourselves and/or stop after the 10 min tempo if you prefer a shorter session

Warm up jog 5 – 10 mins followed by drills such as squats, lunges, high knees, heel flicks and fast feet.

Then a different type of pyramid for the main set:

2 x ( 1 min fast run , 2 min slow run or walk)

Then straight into

2 x (3 min fast run , 2 min slow run or walk)

Then straight into

10 min at tempo pace

Then straight into

2 x (3 min fast run , 2 min slow run or walk)

Then straight into

2 x ( 1 min fast run , 2 min slow run or walk)

Followed by your usual cool down jog and stretches.

Notes on pacing:

The 1 minute fast should be about 9/10 effort and faster than 5km pace.

The 3 minutes fast should be about 8/10 effort or your 5km pace.

Tempo will be your half marathon pace or about 7/10 on the effort scale.

That’s all for now folks! Shout up with any questions and have a great week,

 

Emma