Week Ahead – Sunday 7th July 2019

Afternoon All,

I hope this finds you all well and having a wonderful weekend, whatever you’re up to.

I think some people struggled to open the newsletter last week but any issues should have been rectified and it’s also available on our website and our Nidd Valley group on Facebook. The Gold and Black – Edition 4

12 Week Half Marathon Training Plan.

I’ve attached attached a 12 week half marathon plan to this email. This is the plan that Emma Kicks has kindly put together for you to use as you wish. It takes you up to the Redcar Half Marathon on 29th September, a championship race.
Its easy to follow and she has added advice on pace for each session. Emma is available too for additional information and of course she offers the services of a bespoke training plan through her business of Ridgeway Fitness and Health.This plan is also available on our website and facebook page.

6 Week Interval Sessions.

Throughout the first 6 weeks of the half marathon plan there is a series of coached interval sessions. Sarah Hughan has kindly provided a training plan for each week, led by a club coach and assisted by qualified leaders in running fitness. 
The first session is this Tuesday. 

Relay Races.

You may have seen the email from Sarah, our ladies captain, outlining two relay events coming up in the next couple of weeks.  
Although these races are not in the forthcoming week, Sarah needs to know by Tuesday 9th July if you’re interested in racing. 

Golden Acre Relays – Tuesday 16th July. 7pm

3 x 2.75 mile relay, in Golden Acre Park, near Leeds.  Teams of 3 can be Men, Ladies, Mixed, Vets  £10 per team.  

Golden Acre Relays: Tuesday 16 July 2019 – Junior Relay 6.30 – Senior Relay 7.00 – Abbey Runners

Washburn Valley Relays – Friday 19thJuly. 7pm

3 stages between 3 and 4 miles in length, all taking place around Swinsty and Fewston reservoirs.Teams can be Men, Ladies or mixed and it’s £7.50 per team. 

Washburn Valley Relays – Friday 19th July 2019 – Otley Athletic Club

The Week Ahead. W/C 8/7/19

Tuesday 9/7/19 Intervals. Session 1.
7pm School field at the rear of the Hockey Club.Emma, Phil V and I will be leading an interval session. It will be based on individual effort so don’t be shy come along, work hard and reap the benefit as you get stronger and faster.

Thursday 11/7/19.Social Club Run.
A route to be confirmed but through the beautiful Nidd Gorge, whilst the nights are still light and there’s no relief road to ruin it! An opportunity to practice the off road running skills you’ve been working on.

Sunday 14/7/19.Burton Leonard 10K Race and Mob Match with Knaresborough Striders.

Nadene, our very busy social rep, has organised a joint social afternoon with the Striders, starting at 3pm at the Hockey Club. This is open to our family members and its going to be fun. Its an opportunity to socialise with our friendly competitors after a morning of racing. 

There will be a delicious buffet at a cost of  3.50p per adult and 2.50p per child and we are planning on a few games of cricket or rounders.  

Pacing Groups. Thursday Club Session.

Group 1. – Approx 8 to 8.30 minute mile pace

Group 2. – Approx 9 to 9.30 minute mile pace

Group 3. – Approx 10 to 10.30 minute mile pace

Group 4 – Approx 10.30 to 11 minute mile pace

Group 5 –  Social, recovery run with no pace in mind but a chance to chat as you jog, going as far as you want.

Health and Safety Briefing.

Warm up and cool down correctly.

Buddy up where possible and always with any new members.

In the event an injury does occur please remember to inform the welfare officer using the on line form on our club web site.
Best wishes. Christine NVRR Chair.

Posted in General News.